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Planning to burn 300 calories a day? Wait a minute, is that even possible? It’s so hard to lose an extra kilo, and whatever we do, we aren’t quite getting the results we want. But hey! Don’t give up as yet, as there are some secret hacks that can help you burn some extra calories, read extra hundred calories without putting in much effort. I am sure you are all ears, all eyes rather, wanting to know the secret to getting a killer bod! Yes, you can get 300 calories a day weight loss results, with these tips and tricks. But what does losing 300 calories a day mean? Find out here.

Burning 300 Calories a Day, how much Weight Loss?The Science of Calorie Expenditure

As you perform everyday activities, you burn calories, with exercise or without exercise. Even if you are too sedentary, you’ll burn 10 calories per pound of body weight on a regular basis. But yes, if you want to lose more you will have to do more. A maximum of losing 350 calories a day will lead to a 2/3 of a pound a week, provided you keep your calorie intake constant.

The Rate of Weight Loss

You will lose about 1 pound a week more than 300 calories a day. One pound of body fat equals 3,500 calories. If you can burn 350 calories daily, you’ll lose 0.5 and 1 pound per week, amounting to 0.7 pounds each week. If you continue to follow this protocol for 16 weeks, you’ll lose at least 11 pounds, even more, if you also reduce your calorie intake.

Calorie Expenditure

Ideally, you need at least 30 minutes to an hour of exercise to lose weight. Harvard Health Publications lists out several ways that a 185-pound person needs to use to lose weight. You can bike, use an elliptical trainer or walk for 52 minutes at a minimum of 4 miles per hour to lose a substantial amount of weight, read, burn close to 350 calories per session.

Considerations

It is said that exercising for 2.5 to 5 hours each week helps reap maximum health benefits, but you can get the maximum benefits by reducing your calorie intake and synergistically combining the two methods to reach your weight loss goals. Just by reducing 500 to 1,000 calories every day will help you lose 1 to 2 pounds a week. If you are physically active and also reduce 150 to 650 calories daily, you can lose 1 to 2 pounds a week.

300 Calories a Day Weight Loss – Start Your Weight Loss Journey at Your Home

The more effortless it is, the easier it is to stick to a routine. Imagine watching your favorite show on Netflix and losing 300 calories while watching! Well, you can’t just do that by sitting surely, but yes there are other ways. Someone told me, you can start by adding 10 squats every time you go to the loo. Now, imagine the number of times you’ll be going to the loo in a day, multiply that with 10 squats; we’ll leave that to you to do the calculations. Sounds crazy right? But the basic idea is to add more movement throughout the day. And how can you do that? We’ll tell you how! Just keep reading.

1. Dance:

This one is my favorite! An hour of shaking your booty can burn close to 300 calories. Play up some pretty neat dance tunes and dance away burning calories while having lots of fun. Nothing feels as good as dancing away the blues. You feel less stressed by the end of a 1 hour of a sweat And what’s more? It does not even feel like a workout.

2. Move more and sit less:

Well, we understand you have got a sedentary job, but that does not give you the excuse to sit it out and not move around when you can. That’s easier said than done, it’s the right way of burning calories. Whenever you get a call, you just take a walk. An hour of walk, how much time does that take really? An hour and 21 minutes will burn a neat 303 calories. But if it seems too much for you, split it up into five 20-minute walks throughout the day. Park your car a few blocks away, take your dog out for a walk, walk to the nearest grocery store. Find excuses to get up and walk around. Our bodies are designed to move. And the more we sit, it has a detrimental effect on our health. Why sit so much, when you can move all around?

3. Stand and work:

Yes, you have a sitting job, but what you can do is get up every 40 minutes or so and by the end of the day you will be standing for more than two-three hours a day; you’ll end up burning 303 calories a day just by fidgeting and standing. It is time to throw away the chair and invest in a standing desk. This will help you reach your activity goals and negate all the ill-effects of sitting.

4. Start cleaning your home:

One way of burning off 300 calories a day is simple, just clean your home. Really? Is this 300 calories a day weight loss thing really possible with housework? Housework isn’t easy, as easy as it looks, that is. All that vigorous scrubbing, mopping, vacuuming, moving the furniture around and decluttering the surroundings all around. By the end of it all, you will be expending calories, and get a super clean home. A win-win situation right?

5. Get out of your home:

Don’t laze around your home. Get out, soak in some vitamin D, join your kids for a game of soccer, walk your dog, run errands by walking. Just find different games that you can play and relive your childhood. It’s such a fun way of burning calories. You’ll burn about 308 calories in just 34 minutes.

6. Jumping jack intervals: 

Sitting on the couch far too long? Do a set of jumping jacks. Just thirty-two minutes of jumping jacks can burn a neat 301 calories. Okay, you don’t have to dedicate an hour to jumping jacks, you’ll get so bored. Just set an alarm on the hour from 9AM to 5PM and finish up your jumping jack routine. Eight mini-workouts makes you feel so good at the end of the day. Calories burnt, workout done, mood elevated, Wow! What more do I want?

7. Try skating:

Whenever I watch a kid zipping past me on skates, I have only one feeling, “Wish I could do it!” And why not? Anything that’s not too tedious yet makes you burn major calories is absolutely fine by me. And there is that feeling of doing something fun, throwing caution to the wind. Yes, you can enjoy indoor or outdoor ice skating and burn up 302 calories in 38 minutes. Woah, are you sure it’s that much fun? Yes, it is and you will say the same thing after zipping past in skates.

8. Stretch:

Yoga can hardly help you burn calories, it may help calm you down. This I have heard a thousand times before. But it’s so not true. Give yourself the pleasure of stretching and twisting your body for an hour and seven minutes and this vinyasa-style yoga can help burn 300 calories a You can either do one session of 1 – hour workout or split it into two sessions well, and you will feel like a sorted soul after that hour, the bonus! You will burn plus 300 calories a day!

9. Jump rope to a slimmer you:

Can’t find your jump rope? Well, don’t worry an imaginary one will do as well. Do 13 minutes of non-stop jump rope at least twice a day and you’ll burn about 310 calories!

10. Strength training:

Strength- training is great, cause you keep burning calories even 48 hours after you finish the workout. You can either strength-train with your bodyweight or with weights (if you have that at your disposal). It helps lose fat and pack in muscles in its place. Try to include at least 20- to 30-minute sessions three times a week to see the difference.

11. HIIT is love:

Nobody likes to spend boring hours huffing or puffing on a treadmill or on an elliptical or a cycle. It’s too boring, a total yawn-fest, that is why you should start HIIT. It delivers big results in a short time. It involves periods of intense activity with short active breaks. You can try a HIIT session at your gym. Spend some intense 30 seconds on the stair stepper, phew! Then grab two dumbbells and do 24 push up rows. It’s a push-up followed by a dumbbell row in a plank position. Next, keep the dumbbells on your shoulders and do 12 solid squats. Give yourself a break for 2 minutes and repeat the circuit. You can even try HIIT either on an express cycling class or a treadmill. And yes, it will help you get closer to the 300-calorie burn mark.

12. Rock –climbing:

If you are bored of the same old drills at the gym, then you can try rock climbing. It challenges you and also helps you lose weight; and that’s not all, a rock-climbing session helps boost your heart rate and helps build stamina and boost your flexibility. Make sure you strategize right, you can burn calories within the spate of 30 minutes.

13. Kettlebell:

Workouts with kettlebells are another superlative way of burning calories, combining cardio and strength training. A 30 minutes session can burn more than 300 calories. It increases strength, cardio endurance and flexibility, all with a single piece of equipment.

How to Burn 300 Calories a Day – Best Workouts to Burn Insane Number of Calories

Don’t have a gym membership? No worries! You can burn a serious number of calories with these following workouts. It does not require any types of equipment. Your bodyweight will do just fine, just keep it fast and intensive.

1. Jump squats

A full body workout, it works most of your muscles and tones you up in a short time. It also engages your core.

  • Stand with your feet shoulder-distance apart. Then engage your core and jump up.
  • When you land, get back into a squat position and complete one rep.

Complete about 30 reps with 10-second gaps in between.

2. Spider-Man press-ups

Press-ups work the muscles in your body and if it is of the Spider-Man variety, it is even better.

  • Start in the usual press-up position; when you lower yourself down you bring your knee outside your body and bring it to the hip level.
  • Return to your starting position and repeat the move. Start with 10 reps with 30 seconds rest and notch up to about 25 reps with 10 seconds rest in between.
3. Sprints

Sprinting is a big part of interval training routines. You can sprint for 10 secs and rest for another 30 secs before trying out the next exercise. There are several places you can try this; either running machine, in a large room or outside.

Once your fitness levels are really good, try to increase your sprinting for 20 seconds and then a 10-second rest in between. When you are trying running, run as fast as you can.

That’s the advantage of interval training, it burns calories even after you are done exercising. So, do not underestimate the power of short intense workouts, sometimes they are as powerful and effective as a 30-minute workout.

How to burn 300 calories a day? The process is simple, you just need to get up and workout or if you aren’t able to find time for elaborate workouts, ensure you stay active and don’t stay put at the same place for the most part of the day. Also, continue to include short intensive workouts as when it comes to weight loss, they pack a serious punch.

Disclaimer: All exercise should be done under the supervision of certified professionals or if any medical condition exists, please do seek the advice of the physician to proceed with this exercise.

The post How Can We Lose 300 Calories in a Day? appeared first on The Fit Indian - Daily Health, Fitness and Diet Tips.

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“I wish I could gain muscles fast”! This is a common complaint coming from people who work hard at the gym, eat right yet aren’t able to flaunt the ‘gains’ they would love to. It isn’t easy by any means, and you need to invest in your 100%.

However, if you are still doing everything that needs to be done, yet are not getting the results you want, read not gaining muscle mass, then you probably need to take a closer look at your approach.

But, don’t worry if you have gone off-track somehow, there are great ways of revving up your results. Here are 9 ways to do that.

How to Build Muscle Fast – 9 Ways to Get Ripped

Here are the top nine methods for fast muscle growth.

1. Up your training volume

How do you gain muscle fast? By increasing the volume, multiply the number of reps by the number of sets, it is the best primary determiner of hypertrophy (it is the enhancement of a particular organ or tissue from the increase in the cell-size).

Increasing the volume may not always mean increasing the weight. If you want to increase volume, you may actually need to go lower in weight than you might guess. To add volume to your muscles, you can perform each of your lifts for 10 to 20 reps for three to 6 sets.

2. Focussing on the eccentric phase

Lifting weights involve two phases, one is the concentric phase (hard) and the other is the eccentric (easy) phase. To make it easier for you, let’s consider an example when you perform a squat, it is actually an eccentric action. When you go back to the standing position, it is called the concentric phase. Research shows that eccentric work helps trigger hypertrophy at a higher scale than concentric movement. So, how can you increase the eccentric phase? Just slow down the movement or add eccentric variations of the movement. How can you transform a strength-training move such as the squat into an eccentric-only exercise? Just increase the weight. This way muscles move in a stronger fashion.

3. More work and fewer rest Intervals

No more browsing your phone between your sets. If you want to get the best out of your workouts, you have to reduce the rest periods to 30-90 seconds, this helps release quick muscle-building hormones and that includes testosterone and human growth hormone. Workout till your muscles are tired. When you have well and truly fatigued your muscles, it makes way for hypertrophy. This is what makes you feel the burn.

4. Eat more protein and gain more muscles

Here is the simple science you should know about when you train you to break down your muscles. What do you need to build them back again? Yeah, you got it right, its protein! So, if you are into lifting hard, you must replenish your protein needs for your recovery. According to research, weightlifters need at least 0.25 to 0.30 grams of protein per kg body weight per meal. So, for example, if a person weighs 175-pounds, you need to include at least 20 to 24 grams of protein for every meal. So, how can you include that amount of protein to your meals? Well, you can include at least three to four eggs, a cup of Greek yogurt, or alternatively one scoop of protein powder.

5. Calorie surpluses are more important than deficits

Are you into counting calories? Well, this is one big myth that needs to be busted. You need to consume more calories to build more muscles. If you want to gain, you need to consume more to burn more.

This is because when you eat less, your body senses a calorie deficit and your body stops building new muscle. Your body gets into starvation mode and it holds onto the fat instead of packing in new lean muscles.

So, how much should you eat? Aim for at least 250 to 500 calories per day. Research substantiates that people who eat more protein in the form of calories, end up putting on more muscles than those who eat a low-protein diet.

6. Doing more compound exercises certainly helps

Working more than one muscle at the same time is known as compound exercise. A few examples of compound moves are the deadlift, press, squat, row, and pull-ups. The advantages of compound lifts are numerous, they utilize more muscle mass. It involves efficient training and helps in the releasing of hormones such as testosterone that promote growth. If you are fond of isolation work such as curls or leg extensions, you can add them too; but first, you have got to finish up your compound workouts. As they say, a compound exercise is the main course and isolation moves are in fact the dessert.

7. More casein, before you hit the snooze button

Casein protein is an eternal favorite with the bodybuilders as it gets absorbed slowly into the bloodstream and feeds the muscles with amino acids for long hours unlike other types of protein such as whey and plant proteins. It is said that consuming casein protein immediately before bed can keep boosting the amino acid circulation for 7.5 hours, and you build more muscles while you sleep. Try and get your casein fix from foods such as cottage cheese, Greek yogurt, and milk. If you love smoothies, casein-based protein powder can add that bit extra to your smoothies.

8. The optimum amount of sleep is important

The more you work your muscles, the more recovery time you need to help your muscles to grow. The bottom line is, invest in 8 hours of sleep. This is more important than the right nutrition and it is not about that one night; every night you will have to put in eight hours. When you sleep, your body releases human growth hormones, which help in muscle growth, reduce stress and also keep the hormone cortisol in check. And if you are skimping on sleep then you are cutting your muscle-building testosterone level by almost 10 to 15 percent.

9. Supplementing right for optimum muscle growth

Creatine is the number one supplement to enable muscle growth, though it does not directly grow muscle. But yes, it helps boost your performance at high-intensity levels when you lift workouts. The natural compound helps promote muscle growth. What I mean to say is that when you supplement with creatine, you get a greater impetus to lift when compared to lifting without the help of supplements.

Your best bet is probably creatine monohydrate, this is one of the most researched forms of the supplement.

10. Supplement with HMB

HMB or beta-hydroxy-beta-methyl butyrate is a natural compound that helps prevent muscle-protein breakdown, helps in muscle growth, and also enables exercise recovery.

Food is important, but optimum muscle growth may not be possible with food alone. Supplementation fills up the gap and helps you get closer to your target. Yes, research substantiates the truth; and a 12-week study on resistance-trained individuals have revealed that a high-intensity lifting routine has helped with muscle strength more than the individuals who went sans HMB. HMB is a Godsend for people who have the tendency to overtrain, which leads to muscle loss. So, it makes sense to combine HMB supplements or select the ones that come with protein and creatine powders.

Muscle-Building Basics for Quick Muscle Growth

Well, we already know that when we exercise, we create micro-tears in our muscles. So, how does it help the muscles grow? Well, it helps in one or two ways. The first is it makes the muscles more efficient, it helps fire your nerves faster, and it also helps contract your muscles with much more force. This helps you get stronger without packing in more muscles.

What is the other way that your muscles adapt? It adapts by adding on new muscle tissue. When you workout, you break down your muscle tissue and your body copes by packing in more muscles to make you ready for your next workout.

This is the fastest way to gain muscle. With time, your body changes and adapts to this line of training. Now, suppose, you struggle to do 20 push-ups today, you’ll start adapting to it after a few days. And those 20 push-ups will seem like warm-ups. You will gradually adapt and move onto doing higher reps.

How to get muscles fast? A short and easy answer to that is to keep pushing yourself and your body, keeping your body guessing to be exact so that your body has a hurdle to cross every time and meet fresh new challenges. The challenges mean, adding more weights, or adding more reps or sets.

Exercises for Quick Muscle Gain

If you are working out at home, try and add dumbbells and barbells to your routine as this will help you progress faster than someone who isn’t working out with weights. However, bodyweight workouts work too if you don’t have weights with you.

Push ups and pull ups are particularly effective in challenging your body, especially your upper body. There are lower body exercises such as lunges, step ups and single-leg squats that are even more challenging than two-legged exercises such as squats.

Choose exercises according to your fitness level and the equipment you have. If a full-bodied push up isn’t quite your thing, then do the push up from your knees.

Chalking out a Workout Plan

So, if you have finally figured out how you can carry out the exercise routine, you can try three full-body workouts per week. Once you nail the full-body workouts, you can split your routines into two halves; so, for a few days, you do the upper body workouts, for the rest of the days of the week you can go for the lower body workouts. However, you cannot do the upper body workouts on consecutive days. If you do the upper body workouts on one day, follow it up with lower body workouts for the next day. Ideally, you should give 48 hours to rest to each of the body parts. You need more time to recover and this will also help avoid injuries and ensure muscle growth.

So, how many sets should you do? Start with 10 reps for each exercise. Packing in many sets won’t necessarily help you flaunt the gains. The key here is that more sets isn’t necessarily better and it isn’t one of the best ways to gain muscle fast. Always pick the weight that helps you complete your workout and does not make you give up in the middle of the sets. If you are able to hit the sweet spot you will get faster gains.

Best Foods for Muscle Growth

Rapid muscle growth is possible with the right exercise and the right foods. We have covered the exercise bit, and now it is time to pick out a few protein-rich foods that will help you get quick muscle gain.

1) Beef (from grass-fed cattle)

Beef is an important food for building lean muscle as it has got high protein content, cholesterol, other nutrients such as zinc, B vitamins, and iron. It is said that grass-fed cattle contains higher levels of conjugated linoleic acid (CLA) and this helps you get shredded fast.

2) Beets

This is the latest superfood and it is one of the best foods for your post-workout recovery as it contains betaine. It contains trimethylglycine and enhances liver health and joint health.

3) Brown rice


If you are into lifting, then brown rice is just what you should have. It is a slow-digesting whole grain that provides longer-lasting energy throughout the day, and also during workouts. Brown rice also elevates the growth hormone (GH) levels, which encourages fat loss, helps in lean muscle growth, fat loss and strength gains.

4) Eggs


When it comes to protein foods, it’s ranking is pretty high. It helps boost lean muscles and strength. But if you are only having the egg white, you are not doing yourself any favors as the yolk is a storehouse of cholesterol and other important vitamins and minerals. Eggs had got a bad rap in the last few years, when in all actuality cholesterol in egg yolks improves the HDL levels (the good cholesterol) and decreases the bad cholesterol (LDL) levels. It is the LDL particles that are often associated with atherosclerosis.

5) Oranges


The citrusy boost of oranges helps in muscle growth, strength, and endurance. It works best when you have it before your workouts.

6) Cantaloupe

Cantaloupes contain low fructose content and are actually a fast-digesting carb. So, it is one of the best fruits to have first thing in the morning. Also, it is one of the best foods to have to post your workouts.

7) Cottage cheese (organic)


We have already told you how casein protein is the best one to have before you go off to sleep. Cottage cheese contains a generous portion of casein. So, it feeds your muscles when you are sleeping at night and are in a fasted state.

8) Milk (organic)


Milk contains both whey and casein and is rich in the amino acid glutamine. Choose your milk with care though, organic milk contains 70% more omega-3 fatty acids than ordinary conventional milk.

9) Apples


Apples contain healthy doses of polyphenols and it helps increase muscle strength and prevent muscle fatigue, enabling you to go hard at training. Polyphenols have other properties too such as fat-burning properties. Have one apple before you hit the weights as this will help increase fat burning as well. That’s why it’s a good idea to make apples a pre-workout carb source and it will ensure that you gain muscle fast.

10) Greek Yogurt


Greek yogurt has more protein than plain yogurt (like a whopping 20 g per cup) and has a reasonable carb content such as 9 g per cup. It’s also a substantial source of casein protein.

Well, now you know the quickest ways to gain muscle. And it isn’t rocket science in any way. You can follow the above-mentioned hacks and reveal a new and ripped you. Follow all the three important points: nutrition, exercise, and sleep and you’ll be sorted. Best of luck!

Disclaimer: All exercise should be done under the supervision of certified professionals; and if any medical condition exists, please do seek the advice of the physician to proceed with this exercise.

Some of the supplements are recommended to serve a particular purpose, but usage depends on individual health, workout intensity and more. Usage is at your own risk.

The post How can I Gain Muscle Faster with These Proven Methods? appeared first on The Fit Indian - Daily Health, Fitness and Diet Tips.

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“I don’t have time to work out!” Yes, we have all heard this line from busy moms. Fitness for busy moms takes a back seat especially when you have kids and your responsibilities get magnified. Forget squeezing in a workout, you hardly have enough time to eat a full meal without getting interrupted every second or even get a good night’s sleep for that matter. Yes, having kids and rearing them to adulthood is a full-time job in itself. Yes, it is fulfilling and enriching but it takes a toll on you, especially when you don’t take time out to take care of yourself.

Here is where a busy mom workout plan can bail you out; and yes, you do not have to shell out hours to complete a workout, a few minutes from your busy schedule can prove to be more than adequate. 30-40 minutes is all you need to work out and take care of your fitness requirements for the day. Well, we know you have your kids to take care of, you have work to attend to, and how in the wide world are you going to take some time out for yourself and start working out without feeling an enormous burden of guilt? For that, our advice is, cut the guilt out.

The only way you are going to be there for your family and for your job is if you take care of yourself, and for that fitness and of course health is a priority. So take a long and hard look at your schedule and learn to prioritize. If you are having trouble unraveling how busy moms get fit, here we are, to help you and churn out some great workout plans in the process, read guiltless workout plans, which will help you stick to a routine not only to lose the extra weight and also get fit in the process.

The truth is pregnancy does take a toll on you, and days of not taking care of yourself impacts your body in more ways than one. Let’s get it straight, new moms can do with a fresh dose of endorphins (courtesy exercise) to power through a hectic day. So, get up and workout. Still wondering how to? Take a look at some of the weight loss tips for busy moms here and start your journey towards health and fitness.

Weight Loss Tips for Busy Moms

These tips are a fantastic way for you to begin your journey. Make fitness such a big part of your existence that if you skip a workout, you feel you have missed out on something important for that day. Take a good look at the weight loss tips for busy moms here and get set go!

1. Start small and then move on to greater aspirations

Most moms get intimidated by the fact that they have to work out for long hours of the day to see any results. But you cannot be further from the truth. You can try the 7-minute workout of the day. Those sharp short Tabata routines are pure love, ‘cause research says that weight loss workouts needn’t be long, it all depends on what you pack in those few minutes and with what intensity you do it with. Short, sharp and sweaty is how I will describe those workouts, and boy do they work!

2. Workout with your kids

Now, most moms wait for their kids to fall asleep before starting to workout and it may not always be possible for them to complete their workouts, so how can you avoid skipping workouts? Simple, include them in your workouts. Kids love to participate in workouts and they feel really special when you ask them to join you in your workouts. This way you can continue with your home workouts for busy moms with your kids and enjoy your workouts to the maximum level.

3. Follow Lifestyle Hacks

Sticking to a few lifestyle changes can have an enormous impact on your weight and consequently on your health. These are eating on time, incorporating more fruits and veggies to your diet, trying to get adequate sleep every night and drinking lots and lots of water. Yes, you may have heard this before, but trust us, this works big time.

4. Plan your day well ahead

Spare 5-10 minutes every day, preferably early in the morning to chalk out your plan for the day. When you plan better, you are less stressed about how things will unfold. Yes, that’s right. Write out your intentions for the day and work towards fulfilling them. Also, working out first thing in the morning helps, before your laziness or not-willing-to-workout first thing in the morning gets the better of you, just get up and workout.

How to Lose Weight for Busy Moms – Best Workout Techniques

Thank God for interval-training or Tabata training! Finally, I can stop getting myself bored of 1-hour long workouts. Yes, Tabata workouts make working out all the more fun! And it is so short that you do not get bored at all; however, it challenges you in the true sense of the word. Also, you don’t require expensive equipment, nor do you require a gym membership, a little time and a little space and you are good to go! Try these home workouts for busy moms and you will soon be able to lose weight.

Aim for at least 30 minutes five days a week of exercise, this has been recommended by the Centres for Disease Control and Prevention. Why is the (HIIT) exercise so effective?

  1. It alternates between intense exercises, one after the other with little to no rest.
  2. Accelerates your heart rate, interluding with periods of rest to keep you going.
  3. It keeps on burning fat for 48 hours.
The Ultimate HIIT Workouts for Busy Moms

Do each of these bodyweight exercises for 45 seconds, rest it out for 15 seconds after each exercise. Repeat this entire circuit twice.

1. Jumping Jacks — 45 seconds

This is a full body exercise that works your lower body as well as the torso.

Stand with your feet together.

Jump and put your feet apart.

Swing your arms, meeting them over your head.

Continue to move your hands up and down, alternating quickly for 45 seconds.

2. Jump Squats — 45 seconds

Another explosive workout that fires up your legs!

Stand with your feet a little wider than hip-distance apart.

Bend your knees and as you lower your butt back, keeping your chest upright.

Jump up as high in the air as you can. Land on the floor and immediately move into the next rep.

Fit in as many as you can within a spate of 45 seconds.

3. Burpees — 45 seconds

This exercise should be called death by burpees, as you feel it in each part of your body.

Stand with your feet hip-distance apart and bring your hands to the floor.

Jump your feet back into a high plank, keeping your all braced up and your hips lifted.

Bend your elbows and fit in 1 push-up.

Now jump your feet to the edge of your hands. Stand up and move up and jump up high in the air, stretching your hands overhead.

Do as many as you can in 45 seconds.

4. Plank to Knee tap — 45 seconds

This exercise engages and works your core.

Get into a high plank position keeping your core engaged.

Shift back and move your hips as you raise your right hand as you tap your left shin (or even your ankle if you can).

Return to the high plank position and do the same on the other side.

Continue to move through the exercises quickly as it helps maintain good form.

Pack in as many as you can in 45 seconds.

5. Alternating Side Lunges — 45 seconds

A crazy workout that fires your glutes!

Keep your feet together.

Step your left foot outside your left foot, keeping your leg straight and bend your left knee.

Keep your left foot back to the standing position and repeat, this time with your right foot this time.

Continue to move back and forth.

Pack as many as you can in 45 seconds.

6. Jumping Lunges — 45 seconds

Another killer workout that literally works on every muscle of your body.

Stand with your feet shoulder-width apart.

Move your left leg forward and at the same time move your leg back, moving your body into a lunge position.

Jump up high as you can, switch your legs as you jump and land in a lunge with your right leg in front of you.

Continue to jump back and forth not pausing in the middle, as much as you can.

Pack in as many as you can in 45 seconds.

Repeat the circuit for a total of 2x.

Part two: Do the moves for 40 seconds, then try a forearm plank for 20 seconds after each exercise. Rest for a minute after each set.

1. Skaters — 40 seconds

A full body move that works each of your muscle group.

Stand with your feet hip-distance apart with a slight bend in knees.

Now, jump to the right with your right foot, as you land on the ball of your right foot as you sweep your left foot behind right leg.

Do not put the weight on your left foot if you can help it!

Then jump to the left with your left foot, keeping your right foot to move behind your left leg. Continue to shift sides and do as many as you can in 45 seconds.

2. Forearm Plank — 20-second hold

This isometric workout involves little movement yet makes you feel the burn!

Keep your forearms and knees on the ground, shoulder-distance apart. Keep your elbows stacked right under the shoulders, keep your forearms straight in front of you on the ground.

Lift your knees off the ground, keeping your feet back and extend your body into one long line.

Keep your core tight and your hips lifted, and keep your neck in line with your spine.

Hold for 20 seconds and then rest for 1 whole minute.

3. Plank Jacks — 40 seconds

This is what you can call jumping jacks on the floor, working your shoulders, core, and legs.

Start in a high plank.

Keep your core engaged while you jump your feet in and out.

Pack as many as you can in 40 seconds.

4. Forearm Plank — 20-second hold

Rest for a minute

5. Lateral Plank Walks — 40 seconds

Start in a high plank, keeping your shoulders above your wrists and abs all bracing.

Step your right foot beside your right hand to the right side and follow it up from the left foot close to your left hand. Take a few steps on one side and another few in the opposite direction.

Pack in as many as you can in 40 seconds.

6. Forearm Plank — 20-second hold

Rest for a minute.

Repeat the entire circuit for a total of 2x.

HIIT Exercise #3

Perform each of the below-mentioned exercises. Try it at a high-intensity effort for 30 seconds. For some of the isometric workout routine for busy moms such as Wall Sit and Plank, maintain the position for 30 seconds. For exercises that work your legs, for example, alternate each side for 30 seconds. Rest for another 5 seconds between each of the exercises. Repeat this exercise 2-3 times if desired.

1. Jumping Jack

Gotta move your legs with this one. Jump your feet wide and together moving your arms simultaneously.

2. Wall Sit

An isometric hold that as hard to do, as it looks easy.

Stand with your back against the wall.

Walk your feet away from the wall as you move back down towards the wall.

Lower your body until your hips, knees, and ankles lie at 90-degree angles.

Keep your core braced up, pressing your back against the wall.

3. Push-Up

Your upper body loves this but you hate it! The hits the major muscles of your torso and your core but my! it’s a tough one to crack!

Start in a high plank position keeping your wrists under shoulders, keeping your core engaged.

Lower your chest to the floor, keeping your legs, hips, and back in a straight line.

Press into your palms while you lift your back up.

4. Squat

Squats are the king of all exercises and not without any reason, it hits all your major muscle groups.

Stand with your feet hip distance apart. hips stacked over knees, knees over ankles. Hinge at hips then send hips back and bend knees to lower body. Keep chest lifted and lower to at least 90 degrees. Rise and repeat. For more details on how to squat.

5. Triceps Dip

When it comes to tone your triceps and flaunt those uber sexy arms, tricep dips are pure love!

Sit on the edge of a chair or bench and place your hands on the edge, outside of your hips.

Walk your feet out a few steps

Slide your butt off the chair, and then straighten your arms.

Next, bend your elbows and lower your body until you bend your arms at 90 degrees.

Press down the chair and power your way to the starting position.

6. Plank

This isometric hold works for multiple muscle groups.

Place hands right under your shoulders.

Engage your core muscles and squeeze your muscles in a way that it stabilizes the body.

Neutralize your neck and spine.

Keep your head in line with back.

Hold the position for some time, and get back into the starting position.

How to lose weight fast for busy moms? This is the question on the mind of most women. But hey! It can’t be achieved overnight. Patience is the key and it is not workouts only that will help you reach close to your ‘perfect body goals.’ You have to eat right, move more, sleep right and basically change your lifestyle for the better. Try this exercise program for busy moms and be a fit and strong mom!

Disclaimer: All exercise should be done under the supervision of certified professionals or if any medical condition exists, please do seek the advice of the physician to proceed with this exercise.

The post Best and Easy Fitness Plans for Busy Moms appeared first on The Fit Indian - Daily Health, Fitness and Diet Tips.

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I am an eggetarian! Well, if a word like that even exists! Okay, there is, Collins dictionary acknowledges this word and I know this is a perfect word to describe me, because what will you call a person who can eat eggs for breakfast, lunch, and dinner? So, much so that if I didn’t have eggs for a day, I would feel I missed out on something important on that day. It’s not about the health benefits of eggs only, but it is also just how eggs are so versatile and are cooked to perfection. And even if you are not a bonafide cook, eggs will help you pass muster in the cooking department. And have you ever heard about the benefits of boiled eggs for weight loss? Well, we are dedicating this article, to eggs and plan to turn you into an eggetarian, if you aren’t one already!

Health Benefits of Eggs – 10 Benefits that you Should Know

Did you know, eggs have almost achieved superfood status? And that’s great! ‘Cause something as inexpensive as eggs are so good for your health. Most superfoods we hear about are just so out of our reach, as they are expensive! Back to eggs now, let’s find out, how eggs are simply great for our health.

1. Eggs are a powerhouse of vital nutrients – There are some great boiled egg benefits, which you should know about. Eggs are a solid source of most nutrients such as vitamin D, selenium, Vitamin A, folate, vitamin B5, vitamin B12, phosphorus, calcium, zinc, vitamin K. This scores pretty high in the nutritional department, 77 calories of which are 6 grams of protein and 5 grams of healthy fats. It is one of the few foods, that you can eat the whole of it, the white, the yolk and the shell. Amazing, isn’t it?

2. Good fats like eggs don’t affect your cholesterol levels – Now, it is time to bust some serious myths, good fats don’t make you fat and superfoods such as eggs don’t raise your cholesterol levels. Your liver naturally produces large amounts of cholesterol; when you eat foods that are naturally high in cholesterol, your liver reduces the production of cholesterol. If cholesterol is a genetic issue for you, then limit your consumption.

3. It raises good cholesterol – When it comes to your lipid profile reports, instead of focussing on how bad your cholesterol levels are, you should focus on how good your good cholesterol levels are, HDL level (good cholesterol level). What is with the HDL levels? Well, if your HDL levels are good, it reduces your risk of heart diseases and other heart ailments. Studies show, just consuming two eggs per day for six weeks can increase your good cholesterol levels. Now, you know the health benefits of eggs for breakfast. Add them to your daily diet and soon you will experience some amazing results.

4. Eggs are great for your heart health – Well, you should start eating eggs for the very reason you had stopped consuming them, for your heart health. Eggs were sometime back regarded as miscreants in the medical world as they were said to raise your blood cholesterol levels. But, the tables have turned now and how! Now eggs are the ideal food to add to your food basket if you want to improve your heart health. Confused much? Well, it is said that people who have small dense LDL particles, are much likely to suffer from heart disease and there is a lower risk in people who have large LDL particles. So, when you start eating more eggs, it will help increase your large LDL particles and your heart health will automatically improve.

5. It is great for your eye health – The two antioxidants that are great for your eye health, are Lutein and Zeaxanthin. These two powerful antioxidants help stall the degenerative problems related to eye health, such as cataracts and macular degeneration. Eggs are also pretty high in another eye-favoring vitamin, vitamin A. We have read in our school books, how the deficiency of this vital nutrient can lead to night blindness.

6. It caters to your protein needs – Protein is regarded as the building block of your body. One egg contains almost 6 grams of protein. Egg protein is a complete protein containing all essential amino acids which other foods don’t have. It is used a reference food to compare the protein quality of other foods.If you eat enough protein you also experience healthier side effects such as weight loss, increasing muscle mass, blood pressure level optimization, and improved bone health.

7. Eggs are your go-to weight loss food – When you are famished, you tend to eat more than you actually should, but if you eat foods like eggs you will remain satiated for longer hours. So, we say skip the bagel, roti, and any carb-rich food and instead eat eggs, and you will feel satiated for longer hours. If you stick to this eating routine for eight weeks at least, you will feel the difference, yes you will lose weight. The bottom line, it is one of the most weight loss friendly food ever.

8. Eggs help lower your triglyceride levels too – Well, that does not apply to all eggs. There are eggs from hens that are raised on pastures or provided Omega -3 enriched feed. Omega 3 fatty acids help reduce blood levels of triglycerides and help reduce triglyceride levels. So, incorporate more omega -3 enriched foods to your diet and you will soon lower down your triglyceride

9. It contains choline, an important nutrient – Choline is an all-important nutrient yet most people are not even aware of it. It is grouped with B vitamins and it helps with building cell membranes. And it transmits signals to the brain also helping in a number of other functions. The symptoms of choline deficiency are extremely rare, but it is a pretty serious condition. One you can avoid easily by adding an adequate number of eggs in your diet. 1 egg contains as much as 100 mg of this all-important nutrient.

10. Skin benefits: Did you know the benefits of eating an egg for skin? It contains some essential vitamins and minerals which help protect your skin, keep it healthy and prevent the breakdown of body tissues.

Health Benefits of Egg Shells

Don’t forget the shells! That’s right, we know the egg white and the yolk are extremely nutritious but did you know that the eggshells that we discard without giving it a thought, are pretty healthy as well? In fact, it is full of calcium and can prevent bone diseases, such as osteoporosis. It can give calcium supplements a good run for its money. You can add eggshell powder into your dishes such as bread, spaghetti, pizza, and fried meat and make your dishes super-duper healthy and delicious. However, Eggshell consumption is a controversial topic because if it is consumed in the wrong way it can be fatal. Also, eggshell has to be powdered fine because coarse particles might injure the throat or digestive lining.

Egg Whites vs. Whole Eggs: Which Should You Eat and Why?

Now, this one is a real dicey one, which should you rather eat? Egg whites or egg yolks? The vagaries of nutritional science (which keep changing) make it difficult to choose. Now, what is the real truth? Egg whites are a good source of protein, yet they are low in fat, calories, and cholesterol. The three most important thing to avoid if you are watching your weight, right? Wrong! Egg whites are a good protein source, but they are low in all the other essential nutrients, that matter.

Whole eggs offer a lot more than just egg whites, read more vitamins, minerals, more protein, and some healthy fats thrown in good measure. Yes, granted they have a high cholesterol content, but you know that there have been numerous studies that have proved that eggs are not linked to heart disease. In fact, one egg a day is said to benefit you in numerous ways.

Egg yolks are the receptacle of all the important nutrients, lutein and zeaxanthin, which we all know prevent all kinds of eye diseases. Egg yolks also contain choline; this you cannot get enough of, especially from other food sources. Also, eating whole eggs helps you feel full and satiated and you end up eating fewer calories. In fact, if you include eggs for breakfast, you lower your weight, keep your BMI in check and help control your waist circumference. But everyone is different and you should eat according to your health and medical history. Everything, as they say, in moderation.

Healthy Egg Recipes

The versatility of the egg is what makes it score over other healthy food sources. First things first, it is so effortlessly delicious. As we have already said, eggs are for all those novice chefs who had a misadventure one too many with the ladle. Well, you needn’t be too experimental to concoct something delicious and healthy. Health food can be so simple, if you know the ropes of healthy cooking, especially when you want to tap into the benefits of boiled eggs for weight loss or for that matter fried eggs too. The two recipes here are among our favorite recipes and we rustle them up whenever we are famished!

Egg Chaat

The very mention of the word chaat rustles up an image in our minds of something sweet, something hot and something spicy, basically catering to every taste bud imaginable. But street side chats may not be, let’s just say the healthiest thing in the world. The crunch offered by that savory food is actually deep fried and does some not-so-amazing things to your waistline. But, don’t you worry there is a healthier alternative and it stars, yes no points for guessing, the protein superstar, eggs. When you combine the flavors of tomato, tamarind, and lemon, it becomes a tangy treat.

Ingredients

3 boiled eggs

1 tsp. tomato chili sauce

1 Tbsp. tomato ketchup

1 tsp. lemon juice

3 tsp. lime juice

1 tsp. roasted cumin

1 green chilly

2-3 Tbsp. boondi

Salt to taste

1 spring onion, chopped

2-3 Tbsp. boondi

Method

  1. Take a bowl and add the ingredients one by one such as lime juice, tomato ketchup, tomato chili sauce, roasted cumin, lemon juice, green chili, and
  2. Next, cut the boiled egg into two and spread the chutney all over the boiled egg.
  3. Top it off with chopped spring onion, garam masala, and the delectable boondi over the eggs
  4. Serve it spicy!
Egg Bhurji

Eggs are the healthy go-to ingredient for a quick anytime meal. Though it’s a breakfast specialty, it can be had any time of the day – for lunch, brunch or a wholesome tasty dinner party dish. Eggs are so versatile that you can add to just about anything and make it delicious. Egg bhurji is an eternal personal favorite and no eggetarian can resist a mean egg bhurji; spicy, tasty and healthy, coming together in a wonderful zesty combination.

Ingredients

4 Eggs

2 Tomatoes, chopped

2 Onions, finely chopped

3 Green chilies or as per taste

2 inch Ginger, finely chopped

1/2 Cup Coriander leaves

1 Capsicum, chopped

2 inch Ginger, finely chopped

3-4 Curry leaves

1 tsp. Jeera

2 Tbsp. Vegetable oil or ghee

1 tsp. Red chili powder

1 tsp. Turmeric powder

Pav bhaji masala

Salt as per taste

A pinch of Asafoetida (Hing)

2 Tbsp White Butter (optional)

Method

  1. Take a large bowl and whisk the eggs with a spoon and keep it aside.
  2. Now, add oil or ghee to a pan over medium heat. Next add the jeera, onions, curry leaves, green chilies, capsicum, and Sauté for 3-4 minutes.
  3. Next, add the tomatoes and a few coriander leaves. Sauté it for another 2 minutes.
  4. Add the butter, the pav bhaji masala, turmeric powder, red chili powder, and salt as per taste. Mix it well.
  5. Lastly, add the beaten eggs and keep whisking till it is well cooked.
  6. Top it up with a healthy dose of butter. Garnish with a fresh sprig of coriander leaves.
  7. Serve piping hot with soft buttery pav.

There is no end to the health benefits of eggs for breakfast, lunch or dinner. It’s one of the most nutritious foods on planet earth. In fact, we can even say one egg a day can keep the doctor away. Sorry apples, but you have some serious competition!

The post 10 Incredible Health Benefits of Eating Eggs appeared first on The Fit Indian - Daily Health, Fitness and Diet Tips.

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Good Food Vs. Bad Food

In life, we are always in the pursuit of gain; except for one thing, and we fight equally hard to lose that! We are talking about weight loss. It is the most searched about, discussed, thought about and written about a topic. But, you know what, it does not have to be as hard as you make it out to be. Weight loss is all about making smart food choices and smarter food swaps.

Yes, you need to stay on track, stay dedicated and work hard, especially when you dine out and temptation stares right back at you. Oooh! I feel that when my daughter orders a gooey chocolate cake with ice-cream after a sumptuous meal and I have to settle with an extra-strong coffee, to subjugate my sweet cravings! Ahh, pure misery! Before you wallow in self-pity, let’s get this straight, if you wanna lose that extra weight you can’t have that sinful ice cream; you can opt for a fruit smoothie instead. If you still want an ice cream, how about making one with peanut butter, avocado, banana, and dark chocolate? Trust me on this one, I forget about the real deal when I make this at home. So, all you need is a good deal of preparation, tweaking your meals and making healthy food swaps. This will help you save hundreds of hidden calories and help you melt those stubborn pounds that refused to budge earlier.

Small tweaks produce big results. We all have sugar and salt cravings, so we must prepare beforehand to get a healthy swap on board before the cravings hit the roof. These swaps are waistline-friendly and help you on the right track towards health and fitness. So, if you have a bad salt craving for potato chips, settle for a more nutrient-dense makhana. Light roasting in ghee and spices gives it an awesome flavor. So, basically, you stock your pantry with all things healthy. Even if you feel hungry, you don’t end up reaching out for unhealthy snacks.

Depriving yourself isn’t a great idea, as the cravings come back with a vengeance and you end up cheating more often than not. Even if you are running on the treadmill without fail and cutting out cheat meals, it will basically lead up to a failure. So, try out these awesome healthy food substitutions and sit back to eat your cake and enjoy it too without a modicum of guilt!

The Best Healthy Food Swaps – Make Healthy Eating Effortless

As we set out to reach our health goals, it is important to stick to a sustainable plan, something you can stick to and not give it up after a while. This is exactly where the healthy substitutes come in. Check out the healthy food options we tried ourselves. And guess what, they worked great! A few pounds lighter and a few inches down, these healthy hacks are pure love!

  1. The Eating-out Swap

Chicken burger Vs Chicken sandwich

Are your friends munching on juicy burgers on a friend’s day out while you are considering a plate of salad in distress? Don’t worry there is a better alternative to chicken burgers. A chicken sandwich! A chicken sandwich is a great combination of the right nutrients, the right carbs, fats, and proteins. You can opt for a healthier version of white bread, a multigrain bread or sprouted bread (sourdough). Go through the menu to study the options. Choose for healthier dressings, a yogurt-based dressing instead of mayonnaise. Pack in the veggies and don’t fear the butter! Good fats are incredibly good for your health. A food replacement hack done right!

1 piece of chicken burger contains 400 calories 37 grams carbs, 22 grams protein, and 18 grams fat. 1 piece of chicken sandwich contains 340 calories, 46 grams carbs, 22 grams protein, and 8 grams fat. There you go, you save 60 calories by doing a smart swap.

  1. In Love with Biryani? We have got a better option!

Chicken Biryani Vs. Rice and a bowl of chicken curry

An aromatic plate of biryani is super tempting! But is it good for your weight loss goals? We don’t think so! Well, the rice is not the villain here, because rice is nice and contains resistant starch which is good for your gut health. Well, you can get the best out of your rice by having it with chicken curry. Still yum! And good for your health. Get a calorific breakdown here,

1 cup of chicken biryani contains 400 calories where the carb content is 52 grams, protein 16 grams, and carb 13 grams, whereas the rice and a bowl of chicken curry measures, 346 calories where the carb content is around 56 grams, protein is around 17 grams and the fat content is around five.

  1. Choose the Curry over Korma

Mutton korma Vs. Mutton curry

Eat the mutton curry! This way you don’t have to stop eating red meat, even though red meat has got a bad rap in recent times. But as we say moderation is the key, red meat is a great source of protein and a great way of replenishing your b12 levels, which helps make DNA and helps keep your nerve and red blood cells healthy. The zinc boosts your immune system too!

1 cup of mutton korma contains 350 calories, in which the carb content is 9.3 grams, the protein content is 15 gram and fat 29 grams, whereas the mutton curry measures up 310 gram in the calorie meter, 7 grams of fat, 19 grams of protein and 22 grams of fat!

  1. Thank God for Chicken Tikka Masala!

Margherita pizza Vs. Chicken tikka

Margherita pizza is love, yeah we know that! But consider the smart swap here, you are choosing chicken tikka, which is not bad either. In fact, it tantalizes your taste buds in varied ways. The thought of chunks of tangy grilled chicken blanketed in a sea of spicy, creamy tomato sauce makes me think that counting your calories isn’t so bad after all! Get a lowdown on the calorie count here.

1 piece of pizza contains 377 calories, in which there are 4 grams of carb, 40 grams of protein and 21 grams of fat, whereas 1 cup of chicken tikka contains 353 calories, in which there are 9 grams of carbs, 33 grams of protein and 20 grams of fat.

  1. Healthier Version of your favorite food

Pasta in Cheese Sauce Vs. Whole wheat masala tomato pasta

Pasta is difficult to resist! But instead of dipping the pasta in cheesy sauce, choose something healthier. Whole wheat pasta works as good, especially when you add the extra veggies and drizzle the olive oil on it. We have no problems of you enjoying a plate of pasta as long as you do it in moderation and increase the fiber content in the form of veggies and the good fats content in the form of the olive oil. What’s not to love about this food swap? Find out all about the calorific lowdown,

1 cup of pasta in cheese sauce measures 255 calories with 22.5 gram of carbs, 6 gram of protein and 15.5 gram of fat, whereas 1 cup of the whole wheat masala tomato pasta contains 210 calories, in which 32 grams of carbs, 6 grams of protein and 4 grams of fat.

  1. Nix the nacho and seize the khakhra

Tortilla chips/nachos Vs. Khakhra

And you thought you were doing yourself a great service in having nachos instead of potato chips! Khakhra is not glamorized enough perhaps, but it is a nutritional powerhouse. It is a great store of B vitamins, vitamin E, magnesium, iron, and fiber. Khakra is ideal for those afternoon cravings. We are not telling you to give up on your love for snacking, just telling you to snack on something nutritive such as this crispy cream-colored thin cracker. Check out the calorific lowdown, and know why you should go on a khakra hunt.

1 cup (30 g) of tortilla chips or nachos contains 144 calories, of which there are 17.3 grams of carbs, 2.3 protein, and 7.3 fat whereas 2 big khakras contain 167 calories, 22-gram carbs, 4 grams protein and 7 grams fat.

  1. Brown over white

Egg fried rice Vs. Egg Brown Rice Pulav

When you are making healthy swaps, the first thing you mull over is trying to think which one is better, white rice or brown rice? Both has its own benefits, but if you are trying to lose weight brown rice should be your go-to. What whole-grain is to wheat, brown rice is to rice, it has the germ and the bran intact. But, the point is, are you able to assimilate the nutrients of the rice? Brown rice contains phytic acid which hinders in nutrient absorption, but it does have a lower GI level (50) in comparison to white rice (72). It also contains lignans that reduce fat in the blood and lowers blood pressure. Don’t write off white rice just yet, it contains resistant starch and is easily digestible, the reason body-builders prefer it to brown rice. Here is the calorific lowdown of egg fried rice and egg brown rice pulav.

1 cup of egg fried rice contains 285 calories, with 40 grams of carbs, 8 grams of protein and 10 grams of fat whereas egg brown rice pulav contains 262 calories of which carb content is 28 grams, protein content is 15 grams and fat content is 10 grams.

  1. Showing some fish love

Fried Fish Vs. Grilled Fish

Imagine how much of calories you will end up saving just by skipping the deep frying bit. When food is fried, the calorific value increases as the food absorbs the fat from the oils. Experts say that eating lots of fat-laden foods raises blood pressure and spikes cholesterol levels, which also causes heart disease. Grill the fish instead, believe you me it tastes divine with the right seasonings and the right oil.

1 fried fish clocks in 199 calories, 7 grams of carbs, 16 grams of protein and 12 grams of fat, comparatively, 2 pieces of grilled fish has only 168 calories of which there is 0 carb content, 34 grams of protein and 2.4 grams of fat

  1. It’s all fun and games till you begin to put on weight!

Fish cutlet Vs. Fish curry

Fish is indeed healthy till you start having it the wrong way! Though fish cutlets are yum, they are deep fried and aid in piling on the kilos. Instead, if you make a fish curry at home, you can eliminate the extra oil and make it delicious by adding the right herbs and spices. Have it with a bit of rice, and a side dish of colorful veggies and you will be able to make a healthy meal out of it. Compare the calorific values and include the same into your daily diet. Adding greens and microgreens to your regular meals helps in the bio-availability of valuable nutrients. Check out the calorific measurements.

1 piece of fish cutlet contains 311 calories of which there are 23 grams of carbs, 22 grams of protein and 15 grams of fat. 1 cup of fish curry, on the other hand, contains 270 calories of which there are 12 grams of carbs, 12 grams of carbs, 18 grams of protein and 17 grams of fat.

  1. A smart swap that increases satiety Levels

Butter chicken Vs. Chicken Curry with Chapatti

While having butter chicken once in a while won’t do you any harm, don’t make it a regular affair. It packs in a lot of calories. And that’s just the dish when you have it with carbs, the calorie count doubles as it contains butter, ghee, cream, and sugar. Make a healthy chicken curry at home and enjoy it with chapatti. I am not in favor of leaving out nutrients, this makes it easier for you to cheat if you aren’t satisfied with your meal. Check out the calorific breakdown of both butter chicken and chicken curry with roti. Also, if your craving for butter chicken is really strong, make it a healthier version of it at home.

A cup of butter chicken contains 438 calories of which there are 14 grams of carbs, 30 grams of protein and 28 grams of fat. 1 cup of chicken curry with chapathi contains 459 calories of which there are 71 grams of carbs, 18 grams of protein and 12 grams of fat.

  1. Go right with your chicken

Chicken korma Vs. Achari chicken

Chicken korma from an Indian takeaway contains about 3.2g more saturated fat than you should eat in a whole day! With its fill of cream and coconut, you can expect a chicken korma to beat all cholesterol raising standards. Also, if you are thinking of dipping into temptation with naan bread, it can notch the value to a mammoth 1300-1400 calories! So is there a suitable alternative which is as tasty and yet does not affect your health in the long run? Achari chicken is a sumptuous chicken recipe flavored with pickle spices. You can have it either alone as a starter or as a main course. It is tangy and appetizing, and a healthier alternative to chicken korma.

1 cup of chicken korma contains 332 calories, of which there are 10 grams of carbs, 28 grams of protein and 20 grams of fat, compare this to achari chicken, 1 cup of which contains 284 calories, of which there are 10 grams of carbs, 43 grams of protein and 8 grams of fat.

  1. Healthy vs. tasty – the ongoing battle!

Crispy chicken drumstick Vs. tandoori chicken

There are two ways of eating chicken, either in a healthy way or in an unhealthy way. The crispy chicken drumstick is a classic case of good food cooked badly. Restaurant available chicken drumsticks are fried twice and contain obscene amounts of fat! So, should you give up on eating your fried delight? Well, you can turn it around and make it healthier. And you know what, there are actual chicken dishes that taste fried but are actually grilled! The beauty of tandoori chicken lies in its seasoning, you marinate it for hours and lends it the distinctive taste and flavor. Can there be anything better than a succulent piece of tasty chicken? Still not convinced? Check out the calorie breakdown.

1 piece of crispy chicken drumstick contains 160 calories of which there are 4 grams of carbs, 14 grams of protein and 9 grams of fat. Whereas 1 piece of tandoori chicken contains 132 calories in which the carb content is 3 grams, protein content is 16 grams and fat is only 6.1 grams.

  1. What, vegetables can be unhealthy too?!

Vegetable korma Vs. Indian dal vegetable curry

Well looks like you have to break up with korma forever! Even vegetable korma isn’t quite good for your cholesterol levels. Especially when you buy the same in restaurants. The very sight of oily, vegetable korma clogs my artery! Wish I had a strainer and strain the extra fat out of the korma. Cooked in refined oil it just about kills all the nutrients there is in the veggies. If you love the curry and the veggies, concoct a delectable fare in the form an Indian dal vegetable curry. Lentils are a powerhouse of nutrients. They are rich in complex carbohydrates, (this helps boost your metabolism and burns the extra fat). They are a great source of fiber too and thus help in reducing cholesterol levels. Lentils are a pretty neat source of folate and magnesium. Add veggies to this nutritional powerhouse and you are looking at a full-blown nutritious dinner! Check out the nutritional lowdown.

1 cup of vegetable korma contains 294 calories, of which there are 46 grams of carbs, 8 grams of protein and 9 grams of fat. 1 cup of Indian dal vegetable curry contains 235 calories of which there are 35 grams of carbs, 14 grams of protein and 5.7 grams of fat. Now do the math!

  1. Drooling over pav bhaji? Not so fast!

Pav bhaji Vs. Pav bhaji sandwich

The sight of yellow butter melting on hot pav is a sight to behold! But looks like this melt-in-the-mouth delectable dish isn’t too great for your waistline. Eating pav bhaji on the sly? It will soon show as fat on all the wrong places of your body like a sneaky little kid. So what to do? Just swap it up! Make a sandwich out of pav bhaji. Get whole wheat bread. Fill it up with vegetables flavored with pav..

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Are you into the gym diet plan for muscle gain, trying to lose fat and gain muscles in the process? You and countless others are on ‘mission fitness plan,’ working towards getting the perfect body,  but, wanting is so much different from achieving it. However, when you pair the two goals together, you get awesome results. The truth is, the exercises that help you to lose fat are invariably the same ones that help you gain muscles. Interesting, isn’t it? When you have more muscle mass, your body burns additional calories even when you are sitting!

But yes, it isn’t easy; reducing body fat percentage and gaining muscles in one swoop, it needs what you call a targeted approach. You have to form a strategy because you need to burn more calories than you consume, and when you restrict your calorie intake, your body pulls out of the existing fat stores in your body, which requires you to function daily. So, if you end up losing fat, you also end up losing precious muscle mass.

The Science of Fat Loss and Muscle Gain

So, how do you achieve both fat loss and strength gain? Simple, you add protein to your diet and practice weightlifting. Cutting calories? Here’s how you do it, consume lesser calories than the amount you use to burn at rest while you work out. This formula works when you want to lose weight. If you want to gain muscles, you must stop looking at the scale and start paying more attention to your mirror image. Or, let your clothes be the judge. That is, do your clothes seem tight on you? Or are they lose?

So, what do we learn from this? That you must not cut down calories drastically, this will jeopardize your ‘muscle-gain’ efforts. Also, if you restrict your calorie intake too much, you have little energy for strenuous workouts, hence slowing down your metabolism. Also, if you are skimping on protein in particular, you are not giving your body enough fuel to feed on.

Resistance training breaks down muscles and to rebuilds the same, so you need enough to build mass. The good thing is, you don’t have to keep a close tab on the calories and resort to calorie-counting. My word! That’s such a relief. Can you imagine counting every morsel you are eating? Well, I can’t. If you eat mindfully, eating nutrient-dense food (containing a balance of protein, healthy fats and minerals), you will remain satiated and achieve your body goals.

Diet Plan for Fat Loss and Muscle Gain

Yes, you need to up your protein intake for the right diet plan for fat loss and muscle gain. But you need to distribute the same throughout the day. Research suggests, this is what complements your muscle-building efforts.

So, how much protein do you need to consume especially on the days you strength-train? You can add at least 20 to 25 grams of protein 30 minutes prior to your workout. If that seems too difficult for you, don’t worry, you can always add enough protein throughout the day.

If you are looking for the best foods for fat loss and muscle gain, add lean protein sources such as chicken, turkey, and tilapia; fish such as salmon and tuna; dairy; and eggs.

The beauty of protein is that it curbs your cravings, makes you feel full and hence you end up eating a lot less. Here’s a complete list of best foods for fat loss and muscle gain.

  1. Eggs

The easiest way to add high-quality protein to your meals is by adding eggs to your diet. Eggs contain large amounts of amino acid leucine, which helps in muscle gain. It also contains a host of other nutrients like B vitamins, choline and healthy fats.

  1. Salmon

Salmon is another protein-rich food for muscle building that also helps improve your overall health. Every 85 gram of serving contains 17 grams of protein. It also contains B vitamins and omega-3 fatty acids.

  1. Chicken Breast

Chicken breasts are a staple for gaining muscle and losing fat. Each 85-gram serving contains about 26 grams of high-quality protein. It is also rich in B vitamins, niacin and B6.

  1. Greek Yogurt

High-quality dairy is optimum for fat loss and muscle gain. Greek yogurt contains almost double the protein available in regular yogurt. Eating Greek yogurt is a good any-time snack to add either before your workout or before you sleep as it contains fast and slow-digesting proteins.

  1. Tuna

Tuna contains high amounts of vitamin A and several B vitamins such as B12, niacin, and B6, besides adequate amounts of protein. Also, it contains large amounts of omega-3 fatty acids, which aids muscle health.

  1. Lean Beef

Beef is another high-quality protein that also contains B vitamins, minerals, and creatine. If you are watching your calorie intake, choose 85 grams of 95% lean ground beef, containing 145 calories and 5 grams of fat.

  1. Shrimp

85-gram of shrimp contains 18 grams of protein. The best part is that it offers a clean source of protein without too many calories. It contains the muscle building amino acid leucine, which helps in optimal muscle growth.

  1. Soybeans

86 grams of cooked soybeans or ½ cup of soybeans contain 14 grams of protein, healthy unsaturated fats, and a host of vitamins and minerals. It is also a solid source of vitamin K, iron and phosphorus.

  1. Cottage Cheese

One cup or 226 grams of low-fat cottage cheese contains a solid 28 grams of protein. It also contains the essential muscle-building amino acid, leucine.

  1. Turkey Breast

An 85-gram serving of turkey breast contains a generous portion of protein, as much as 25 grams of it and almost little to no fat or carbs.

Turkey is a good source of the B vitamin niacin, which helps process the essential nutrients both fats and carbohydrates in your body.

Whey Protein for Fat Loss and Muscle Gain

Whey protein is one of the most popular protein powders today. It consists of one of the two milk proteins, the other one is casein. Our body can easily digest whey protein and hence is the protein powder of choice for fitness enthusiasts who are trying to lose fat and build lean muscles.

Many studies have shown that when overweight or obese people supplemented with whey protein, they not only lost weight but gained muscle mass as well. Apart from the obvious benefits it also improves blood pressure, blood sugar control and also cholesterol levels. Whey protein helps decrease appetite and keep you full for longer hours.

Best Supplements for Muscle Gain and Fat Loss

You have cleaned up your diet, made it healthy, and started working out as well, so is there anything that you are missing out on? Well, you have guessed it right, supplements. Supplements help in muscle gain and fat loss, but how do you pick the right one from a set of best supplements for muscle gain and fat loss? Don’t worry, we will help you choose the right one. Take a look at some of the best ones mentioned here.

  1. Branched Chain Amino Acids (BCAAs)

Experiencing post-workout muscle soreness and fatigue and the fat-loss results aren’t what you’d expect? If this is the case, then start taking BCAAs. People who take BCAAs before and after their exercise routine deal with muscle soreness. A Brazilian study also came up with the study that BCAA supplementation helped in reducing fatigue and burning more fat, especially in glycogen-depleted participants.

  1. Creatine

Creatine is another supplement that burns fat and builds lean muscles. Lifters who supplement with creatine, experience insulin-like growth factor-1 that increases by 20%. This helps in increased muscle mass. But one must take adequate care not to overdo on the amount as it has several side effects. 3 grams a day is an optimal amount.

  1. Protein Bars and Powders

Consuming protein before and after workouts is of paramount importance to stimulate muscle growth. But rustling up an adequate amount of protein pre and post workouts can prove to be a time-consuming affair. Also, having eggs every single day can get a bit tedious. So, for times like these, protein supplements such as powders and nutrition bars are ideal substitutes. Grab a quick protein bar post your high-intensity workout, ensure they are not overly processed with additives. You can also give your muscle a big boost with a protein shake.

  1. Conjugated Linoleic Acid

Fats are fast becoming the nutrient to add to your meals, as it helps in fat loss. Conjugated Linoleic Acid (CLA) contains the omega fatty acids, the “good fat,” that helps you lose fat and retain the muscle tissue. Make sure you add adequate amounts of omega fatty acids to your diet.

  1. Glutamine

Feeling the blues after a run-in with the weights at the gym? Glutamine can come to your rescue as it reduces inflammation and also helps you combat the risk of infection. At least, research from the University of Trieste in Italy has come up with its miraculous benefits. Glutamine stimulates muscle as it regulates glycogen within your body, which boosts performance and muscle growth.

In order to function at the optimum level, you need adequate doses of vitamins and minerals. If you have been training particularly hard you may run the risk of losing out on the all-important vitamins and minerals. Adding the right pills for fat loss and muscle gain can help fix the loss.

Best Exercises for Muscle Gain and Fat loss

While we know that resistance training is one of the best exercises for muscle gain or fat loss, we are often left clueless, wondering which workout to add and which to leave out. Now, let’s get real, you may not have the luxury of sparing an hour daily for workouts. Yes, you may not, yet you may get the best out of your workouts if you add the following exercises to your circuits. Just ensure the pace is super-fast and intense for optimal results. The exercises mentioned below are a few of the best exercises that promises a lean body in quick time.

  1. Squats

When in doubt, just squat it out! It is one superlative compound movement (it means it uses more than one muscle at one time). Squats are also an effective way to activate the knees, quads, hamstrings, glutes, ankles, and hip joints while they are being performed.

Since they use more compound movements, they burn more calories. This helps compound moves score over isolated movements. Squats are a great exercise to get a taut and toned body.

  1. Deadlifts

The deadlift is another super-effective exercise that should be included in the workout routine for fat loss and muscle gain. This is another compound exercise and it involves nearly every major muscle group in the body. It ensures a higher energy expenditure, which in its turn leads to a higher calorie burn. You can start with dumbells to begin with, and work your way to deadlift with a barbell.

  1. Kettlebell swings

Kettlebell swings are the perfect fat burning exercise. It is the best example of cardio and strength workout that activates your glutes and quads, also raising your heart rate. A study carried out at the University of Wisconsin showed that doing just a 20-minute kettlebell workout can raise a participant’s heart rates up to a neat 93% of their maximum rate and burns about 20.2 calories per minute. That’s a killer!

  1. HIIT on cardio machines

High-intensity interval training is the ‘it’ fitness fad to follow! If you haven’t been bitten by the HIIT fitness bug, then I guess you have been hiding under a rock! But do you know that you can perform intervals on the cardio machine too? Yes, alternating between sprinting on the treadmill and walking at a normal pace can result in a greater energy expenditure than slow steady state cardio. So, you burn a lot more calories in a shorter period of time. Next time you hop onto the treadmill or rowing machine, try interval training on them and see how your body changes for good!

  1. Burpees

‘I hate burpees,’ is a common sentiment, echoed in most gyms. It challenges you and hence it changes you as it has impressive calorie-burning features. It combines a number of body-weight moves such as plank, push up, squat and jumps. Whew! That’s quite a lot of exercises packed into one workout.  A study done by the Journal of Strength & Conditioning on fat burning exercises found out that burpees were among the top exercises that revved up the metabolism the most.

  1. Box squat jumps

The squats are not leaving this list anytime soon. This heart-racing one with a jump thrown in is an excellent workout at activating the fast twitch muscle fibers of the body. We need both of the slow and fast twitch muscle fibers in our bodies, they have an important role to play in different forms of exercising. However, we see more of the use of fast-twitch muscle fibers in short, fast and explosive movements and these burn a lot many calories in a shorter period of time.

  1. Walking lunges

Walking lunges is another calorie burning workout that combines resistance work with cardio and gives your metabolism a major boost. The heavier your dumbbells, the more energy you expend. So, go for a heavier option and it will help in greater fat burn.

  1. Battle Ropes

Battle ropes are beastly but they are your ticket to a super-toned body. They build your shoulders and arms and also activate your core simultaneously. You can include this into your HIIT workouts and make the workouts fun, different and effective.

While you can include all these hacks to your everyday lifestyle, it won’t change your body overnight, so give your body the time to adjust and with consistency, you will surely get the results you want.

But, if you still aren’t getting the results you want, you can go ahead and consult a personal trainer and a nutritionist who will create a customized plan for you, catering to your specific goals.

The post 10 Best Foods and 10 Exercise Plan for Weight Loss and Muscle Gain – 6 Potent Supplements appeared first on The Fit Indian - Daily Health, Fitness and Diet Tips.

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Tailbone pain is a tormenting thing to endure! If you have been down that dark alley, you would know. The thing about pain is that it does not let you forget, although there is nothing remotely memorable about it. Imagine being reminded of the pain, every time you sit down and every time you stand up. Ouch! It does not give you respite even when you lie down. Tailbone pain sucks and you can’t wish the pain away, but yes you can do with some natural hacks that can make the pain a little less unbearable. Before that, let’s diagnose tailbone pain to treat it the right way.

What Is Tailbone Pain?

Coccydynia is the actual name of the condition of tailbone pain, least in medical terms. Find this spot between your buttocks just above the anus is the site of the tailbone or coccyx. You only experience pain and tenderness when the particular area gets inflamed. Things get worse when you attempt to sit down.

 Tailbone Pain Causes

Tailbone pain is mostly caused by injury to the lower back or tailbone. Falls are a common cause of tailbone injuries. Falling while sitting and hitting your back on the hard ground is probably the most common cause of tailbone pain. It mostly happens during contact sports that can have a detrimental effect on your tailbone.

Sometimes pregnancy leads to injury and causes stress on the tailbone. Sports such as bowling, rowing and cycling are also typical types of sports that cause tailbone injury, and consequently pain.

Bone spurs can also cause tailbone injury. A bone spur is an extra growth in the bone, which causes pressure and hence the pain.

Sometimes an infection in the spine or soft tissue leads to an accumulation of pus, which leads to tailbone pain.

Another reason may be cancer, but it is not very common.

Tailbone Injury Symptoms

You know the causes, so now let’s know about the symptoms of tailbone pain. This will help you know more about the particular kind of pain you are enduring. Know about some of the symptoms here.

  1. Tenderness in the tailbone region and severe pain
  2. Bruises visible on the area
  3. The pain gets worse when you sit for long periods of time
  4. Stool passing and straining become painful
  5. You experience shooting pains during sexual intercourse
How to Protect Tailbone Injury – Preventing Pain from Occurring

A few of the best ways of preventing tailbone pain are as follows:

  1. Wearing proper protective gear while taking part in active physical sports.
  2. Be cautious where you tread, falling over something or over split water can be detrimental to your tailbone

Tailbone Pain Treatment Home Remedy

So you know the causes; now you have to know the effective home remedies that will reduce the pain. Find out how you can do that.

  1. Massage the levator ani

You will find the levator ani located right near the pelvic floor, beside your tailbone. Just massaging this muscle group can provide great relief and it results in 29% success rate for providing relief to these painful conditions.

  1. Levator ani stretching

The levator ani is a muscle that can be strengthened if you stretch it. Physical therapists swear by the efficacy of this procedure. In fact, research substantiates that patients who performed a levator ani stretch had a 32% success rate in alleviating the tailbone pain. You can try the remedy and see how it works for you.

  1. Posture correction

Rampant usage of gadgets today has left a terrible impact on our postures and in some cases even leading to conditions such as coccydynia. Correcting your posture is, in fact, one of the best ways of alleviating tailbone pain and you can correct your posture and hence avoid getting affected with this condition. Whenever you sit, try to sit straight, without slouching and engage your core well. Arch your back slightly, keeping your neck straight. If you feel a sharp shooting pain, you can lean forward and then arch your back.

  1. Use a cushion to sit on it

There are special cushions, specifically designed for people suffering from tailbone pain. These cushions offer a comfortable seat and keep your tailbone well-protected. Although doughnut-shaped cushions are sometimes recommended for people suffering from tailbone pain, the truth is it is more suitable for people suffering from pain in the groin. Go for the kind of pillow your doctor recommends.

  1. Try sleeping on the stomach

Sleep on your stomach to alleviate tailbone pain. You can also sleep on the side to stop the pain. Lie down in a way that there is no direct pressure on your tailbone.

  1. A hot water bottle to your rescue

In many cases, applying heat to the affected area has therapeutic benefits and can treat pain. Hence, you can always use this treatment protocol for tailbone pain too. Use it as often as you wish, even four times a day and, lasting for 20-minutes. You can either use a heating pad or soak in a hot bath to get the best out of this treatment.

  1. Add fiber to your diet to avoid straining

Doctors and nutritionists always tell people to add adequate amounts of fiber to the diet to avoid constipation. As, when you have constipation, you tend to strain and have a tough time passing your stools. Straining aggravates the pain.

  1. A professional massage always helps

Masseurs and chiropractors are a great boon to people suffering from tailbone pains. Share everything about your pain to the expert and it will help them cater to your problem in a more effective manner.

  1. Ice packs

Ice packs are another way of combating tailbone pain. The trick is to apply the same to the affected area to get great relief from it.

  1. Try Yoga Asanas

Yoga asanas are a great way to strengthen your hips and pelvic region. Have patience, though. It might take a couple of months for the pain to vanish.

  1. Mulabandhasana (Root Lock)

This yoga pose is incredible to strengthen the pelvic floor and relax and calm down your mind.

Method

Sit on your buttocks while you keep your legs folded so that soles of your feet rest before your groin. This is what you can call a butterfly pose.

From here, you can slowly lift yourself, putting pressure on the ball of your feet all the while, keeping your spine straight. Continue to breathe normally.

Bring attention towards your spine and concentrate on the muscles of your pelvic floor. Relax and continue to this till you get a feel of it.

You can find these muscles when you contract the muscles while you are urinating. When you stop the flow of the muscles in the middle, this is the exact movement that will contract and raise the entire pelvic floor.

Now, take a deep breath in, hold the breath for 5 – 10 seconds and let your breath out. Release the pressure while you continue to follow the steps.

  1. Shalabhasana (Locust Posture)

This yoga pose is beneficial for your back and also improves your strength and flexibility.

Method

Lie down with your belly on the floor, keeping your chin on the floor.

Place your toes on the floor, keeping your knees touching the ground.

Now, place your hands below your hips so your hips stay grounded on the floor.

Breathe in while you raise your right leg, keeping it straight.

Hold this position for some time and continue to breathe deeply.

Breathe out and bring your foot down.

Repeat the same movement on the other side.

Next, breathe and raise both your legs up as high as possible, remember to keep your knees straight.

Breathe out while you gradually bring your legs down, relax and continue to breathe normally.

  1. Balasana (Child Pose)

The Balasana pose offers a gentle stretch to your lower back and tailbone area.

Method

Bend your knees and sit on your heels. Keep your knees apart while your toes remain conjoined.

Inhale, keeping both your hands outstretched skywards.

Breathe out as you move forward pressing your palms, arms, and forehead onto the mat.

Relax and keep a close tab on your breathing, calm down and relax your muscles.

Inhale, look forward, and bring your hands up along with the body.

Breathe out and release, and come back to the initial position.

  1. Sun Bird pose (Chakravasana)

Sun Bird pose is a simple but powerful move, as it strengthens your back muscles while stabilizing the spine and tailbone.

Method

Come to all fours, with your wrists underneath your shoulders and knees underneath your hips. If your knees hurt, place a blanket underneath them for added support.

Inhale and lift the right leg, extending it straight behind you. If it feels good, extend the left arm as well.

Exhale, round the back and bend the knee toward the forehead. Connect the elbow to the knee if you’re including the arms. Inhale back to the starting position and exhale, connect your elbows to the knee while you do so.

Continue with this movement about five times matching your breath, before you move on to the other side.

  1. Side Angle pose (Parsvakonasana)

This is an extremely spine-friendly move as it lengthens your entire side body, also it strengthens your legs and tailbone, while at it.

Method

Stand tall right in front of your mat and keep your feet grounded. Keep your right leg behind you and the outer edge of your right foot should be parallel to the back of your mat.

Keep the heel of your front foot to the arch of your back foot.

Bend your front knee ensuring it does not extend beyond the front ankle.

Take a deep breath in and lift your arms up so they are parallel to the ground. Bend your left elbow while you breathe out and lower your forearm to rest on your left thigh.

Next, raise the right arm up to the sky, your gaze following the movement so long as it is comfortable. You can also fix your gaze on the ground.

Extend your posture as you stretch your right arm up and alongside your ear, toward the wall right before you. Keep your torso open and the lines in the body long.

Hold for another few breaths and repeat the movement on the other side.

  1. Triangle pose (Trikonasana)

The benefits of the Side Angle Pose are pretty similar to the triangle pose. It strengthens your legs, helps stabilize your spine and tailbone, and is a great hip opener. Triangle pose offers a great stretch to your hamstrings.

Method

Place one foot parallel to the back edge of the mat and keep the arch of your back foot aligned to the mat.

Lift your arms and keep them parallel to the ground.

Exhale as you reach forward and tilt the side of your body, lowering the front arm closer to the floor, keeping both your legs straight. Keep your hand to the inside of your front leg. Go down as much as it feels comfortable, stop near your thigh or midcalf.

Keep your heart and torso open and keep your arms aligned almost as if an invisible pane of glass is pressing behind you.

Breathe deeply for five to seven breaths, then rise up and repeat the entire thing on the other side.

If you have been browsing frantically looking for good tailbone pain cure remedies, you have come to the right place. To all those who have been experiencing tailbone pain, we know how it is to live with that kind of pain every minute of the day, just ensure you follow the above-mentioned remedies. For the others, try and prevent the same with some of the tailbone pain relief at home hacks mentioned here.

If your pain becomes unbearable, it is important to visit a doctor and undergo necessary tailbone pain treatment for relief.

Disclaimer: All exercise should be done under the supervision of certified professionals or if any medical condition exists, please do seek the advice of the physician to proceed with this exercise.

The post 10 Most Effective Home Tailbone Pain Remedies – 6 Exercises and Prevention Tips appeared first on The Fit Indian - Daily Health, Fitness and Diet Tips.

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“Eat more protein and go on a high protein diet plan”, said my gym instructor when I complained that I was not losing enough fat, nor was I gaining the lean muscles that I wanted to. He said it almost matter-of-factly, but it sent me thinking; are high protein foods the key to weight loss and muscle gain?

I bet you have heard the same, you probably have heard about variations of the same diet, the Paleo diet or the Atkins diet. All these diets propagate the same high-protein, low carb, funda that promises you a svelte body in no time. Do I sound skeptical? Well, I am skeptical, aren’t you too? When do you hear about fad diets that promise you just what you want in a short time?                Let’s not give out the verdict, before evaluating it good and proper. Let’s discuss the high-protein diet and find out whether it is indeed the best diet to lose weight.

All about the Protein Diet – The Best Diet for Weight Loss

What does eating a high-protein diet mean? Eating a “high protein” basically means getting as good as 30% of your daily calories purely from protein. Protein is an important part of your macronutrient needs, but your multifaceted nutritional system is so much more than that. I mean can you just eat protein all day every day? Not really, so besides concentrating on the eating aspect of it and to know how it helps you lose weight, you also focus on the absorption aspect of it. Food is majorly about these three important macro-nutrients: Proteins, Carbohydrates, and Fats.

The truth is, you need all 3 in adequate doses unless of course, you have a specific medical condition. If you need your body to function in optimal condition, you require all three and in a proper balance.

If you want to lose weight, you have to go by the age-old formula which has always worked; eat fewer calories and according to your activity levels. Now, if you have a desk job and you spend the better part of the day eating calories, you are doing it all wrong. Similarly, if you are an athlete and you are eating very few calories, you are again, yes you guessed it right, doing it all wrong. Burn more than the intake of calories.

The next question buzzing in your mind is how much you should eat? To determine that, calculate your Basal Metabolic Rate and your activity (Include your movement, eating, and exercise). Suppose you eat 2000 calories a day, you need to burn about 2000 calories a day if you want to stay in the same weight. If you want to lose weight, you have to form a calorie deficit. Eat lesser than you burn. So, eat only about 1800 calories per day. So, that’s it? You have figured it all? Not so fast, do you want to lose weight only? Or do you want to pack in some lean muscles as well? And while you are at it, you also want to improve your body composition; you know more muscle and less fat. So, for that, you need to balance out your macro-nutrients. So, enter the superstar of the day! Time to say hello to protein!

Protein Diet for Weight Loss – The Macronutrient You Can’t Have Enough of

Protein is required, okay we get that, but pray why do we need that? Don’t worry, we will explain that as well. Proteins are broken down into smaller units, known as amino acids. And there are 22 amino acids, among which 9 are absolutely essential and we must replenish our body’s need for them as our body cannot produce them, on its own.

So, you need to add more protein-rich foods such as eggs, fish, and meat and so on. Vegetarians do not despair as you have many options as well, which can be included in the list of a high-protein vegetarian diet for weight loss. Foods such as nuts, seeds, beans, and tofu. Don’t have too much of one food but enough of a variety of foods. Add adequate sources of both plant-based and animal-based foods. Protein is not only about weight-loss you see, it also has an essential role to play and it includes every structure and function of your body.

Importance of Protein – Benefits of Adding More Protein into Your Diet

Yes, protein is important for myriad reasons, we are a listing out a few here, take a look.

  1. Protein Impacts Your Weight Regulating Hormones

When it comes to your weight, your brain has a huge role to play. Okay when we say brain, we mean a specific part or area known as the hypothalamus. So, this fellow here, the hypothalamus, pulls the strings when it comes to eating, now you know whom to blame when you eat a little more (or say a lot more) than you ideally should. It operates the eating department and processes different types of information.

There are hormones that send signals to the brain that impact your response to feeding. So, if you up your protein intake, you curb your appetite and raise your satiety levels and reduce the hunger hormones known as ghrelin. So when you substitute your carbs and fat with the protein, you curb hunger and increase satiety.

  1. Protein Burns Calories While Digesting and Metabolizing Food

Once you eat, you use some calories for digesting and metabolizing the food. This is also known as the thermic effect of food. It is true that protein’s thermic effect is more than either carbs or fat. That means about 20-30% of protein calories are utilized for digesting and metabolizing the protein.

  1. Protein Boosts Metabolism

Since protein causes the thermic effect, it helps boost metabolism. Owing to the high thermic effect and several other factors, a high protein intake tends to boost metabolism. What’s more? Protein offers round-the-clock fat burning qualities, even when you sleep! A high-protein diet burns about 80 to 100 calories a day. This holds true when you overfeed or eat at a calorific surplus. So when you eat more calories you burn almost 260 calories more! So, protein boosts your metabolism, period.

  1. Protein Stops You From Binging

Protein can switch off your hunger hormones. Now, that is not just a tall claim, but there is also truth in that statement. So, once your hunger hormones stop crying foul every time you zip your mouth and not eat, you end up reducing the calorie intake. So, once protein becomes the focal point of all your dishes, it helps you keep a tab on the calories without having to actually count them. If you consistently keep your protein intake high, you’ll be able to ensure a fat loss in the long run. To sum it all up, protein is an appetite-curber in the real sense of the word and it also helps boost your metabolism.

  1. Protein Shuts Down Late-Night Cravings

Well, I should know that; just when I am doing well on my diet and fitness plan, eating clean and all, suddenly out of nowhere, a chocolate craving hits you and your diet goes for a toss. And whenever I hear of late-night snacking, I cover my face, ‘because I have been guilty of that as well. And those late-night cravings are never for some healthy foodstuff. They always mean that decadent piece of brownie is calling out to you or that sumptuous choco chip ice cream! Fall into temptation and your diet falls off track. Interestingly, you can put an end to all those cravings, once you start eating more protein. Especially your last meal of the day should be protein-rich, which will help curb hunger pangs and also control late night snacking. Yes, a protein diet will help you achieve that and more.

  1. Protein Helps Stalls Metabolic Slowdown

Before we start discussing how protein helps stop the metabolic slowdown that happens with age, we need to discuss how protein helps you not only lose weight, but it also helps you lose fat. So, you may lose weight but you do not lose the muscle mass, which you need to stop muscle breakdown. Losing body fat is the best way to stay fit and ward off diseases. By losing body fat we mean the subcutaneous fat, fat under the skin and the harmful visceral fat, the fat around your organs.

People want to lose weight, but they also want to pack in the long lean muscles that give them the extra toned look that everyone desires. Losing weight also slows down the metabolic rate, it almost comes to a snail’s pace when you lose a lot of weight. In fact, and it becomes slower still than the time when you started your weight loss journey. This is also known as the ‘starvation mode.’

So, you end up burning fewer calories every day. The only way to stop that is by increasing the amount of protein and this keeps your metabolic rate high as you tend to lose more fat. You can also complement your protein diet for weight loss with a proper strength-training routine. Combining the two makes for an incredibly powerful tool to combat weight gain. So, instead of looking ‘skinny-fat’ you look lean, the much-preferred look for most fat-loss and weight-loss seekers.

How Much Protein Do You Require on a Daily Basis to Lose Weight?

It is about 46 and 56 grams for the average woman and man, respectively, according to the DRI (Dietary Reference Intake). This amount is ideal only to prevent a deficiency for more optimal results. To gain muscle and lose weight, you need more of this all-important nutrient. Eating 30% of your calories from protein sources sounds like the perfect fat loss game-plan. So, how can you calculate your daily protein intake? You can find the number of grams by just multiplying your calorie intake by 0.075. So, when you are eating a 2000 calorie diet you get 150 grams of protein, you multiply it by 0.075, i.e. 2000 * 0.075. Also, many nutritionists advise you to get 0.7-1 gram of protein per pound of lean mass. It is important that you spread the protein intake all-throughout the day instead of eating all your protein in one single meal.

The Best Indian High Protein Food List for Weight Loss

Alright, now we know that in order to improve upon our current muscle mass we need to have more protein. But you also have to eat fewer calories than you expend and eating more protein can help you achieve that. But, what is the best Indian high protein food list for weight loss? Find out right here and we have both vegetarian and non-vegetarian foods in this list, for you.

  1. Spinach

Surprised that I have put Spinach before eggs? Only because of its exemplary nutrition profile. Besides, the protein it also contains large amounts of vitamin A and C, antioxidants and also heart-healthy folate. Hence, spinach makes for a great source of weight loss food.

  1. Eggs

Eggs are love, and without it, our breakfasts would never be the same again. The egg contains essential vitamins and minerals such as vitamin B12, selenium, vitamin B2 and so on.

  1. Broccoli

Broccoli is another great protein source and with that, it contains magnesium, vitamin B1 and omega-3 fatty acids that help shed the extra kilos and should be part of your high-protein vegetarian diet for weight loss.

  1. Chickpeas

Legumes are a great source of protein and chickpeas is a front-runner in that list. It is full of fiber and hence keeps you full for long hours, thus enabling weight loss.

  1. Cottage cheese

The cottage cheese is as healthy as it is tasty and since vegetarians think that there are not enough protein sources for their consumption, they can make this an integral part of their diet.

  1. Lentils

Lentils are another fantastic source of protein, and what’s more, it is a good source of fiber as well. It also contains generous amounts of magnesium and iron.

  1. Peas

Okay, did you know this? A cup of peas contains eight times the protein of a cup of spinach. Pea protein is big and in fact huge in the nutrition market. There are food companies that are packaging it for people and need we say, they’re lapping it up! Now you know why.

  1. Chicken

Chicken is delicious and nutritious as well when you cook it the right way. So, that means you need to roast it or grill it instead of frying it to make the most of its protein content.

  1. Grains

Grains, read whole grains are great sources of protein. Grains such as oats, quinoa, and millets and so on are packed with protein and fiber and keeps you full for longer hours.

  1. Yogurt

Dairy, especially yogurt is a great protein source. It helps that it is probiotic-rich and keeps your gut super-healthy, enabling you to lose the extra pounds.

  1. Almonds

A handful of almonds is a healthy way to up your protein quotient. Its rich in valuable nutrients and the nutritious nuts come packed with protein that helps you lose weight.

  1. Chia seeds

Chia seeds are a great way to upgrade the protein content of your salads and smoothies and add an interesting texture to your food as well. These tiny black seeds add great value to your foods and packs in a powerful nutritional punch.

  1. Soy milk

Soy milk is another great addition to your diet as it contains an adequate amount of protein, improves your cardiovascular health and also helps reduce postmenopausal problems. It is a must-include supplement for a plant-based diet as it is rich in protein and vitamin.

If you are still wondering whether adding enough protein to your diet can help you knock off those extra pounds and keep em’ off for good, the answer is yes. A big, mighty, and resounding yes! A high protein diet helps you lose weight and sculpt the body of your dreams. So, you not only lose weight but also improve your health and your life.

Consult a nutritionist to know about the exact amount of protein you require for your health and to accomplish your weight loss goals.

The post 13 High Protein Foods That Help in Weight Loss – 11 Vegetarian and 2 Non-Vegetarian appeared first on The Fit Indian - Daily Health, Fitness and Diet Tips.

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How to get rid of cellulite? ‘Cause dimpled skin is never in, and by dimpled skin we mean cellulite! Ughhh it looks so ugly, especially when they appear on our thighs, making them look pitted. Okay, we have to accept the bad with the good, but isn’t there something that can be done to smoothen them out? Of course there is, and it isn’t your regular pots of cellulite-creams or hiding our thigh-baring shorts in the furthest corner of our wardrobes. We don’t want to hide them, we are looking for ways to erase those lines for good. Okay, nothing comes easy, but if you add a bit of sweat to it, read, add the right exercises to reduce cellulite, you’ll be sorted! Let’s get down to the bottom of this, today.

 What is Cellulite and How to Get Rid of it?

Are you on a mission to eliminate cellulite? Well, hop onto the bandwagon, we’ll tell you how to get rid of cellulite. That dimpled nuisance works on our thighs, butts, and bellies, and 90% of women will say an emphatic yes to that. There are too many myths surrounding cellulite. So in order to separate the myths from the facts, let’s find out all about cellulite.

What Is Cellulite?

As some people believe, it is not excess fat. It is actually the fat cells pushing against the skin over the fibrous connective tissue bands. You don’t have cellulite because you have fat, you may still have it if your diet. So, what causes cellulite? There are actually many reasons that cause cellulite, find out here.

  1. Genetics

Do your genes play a factor? Actually, it’s a yes and a no. We love to blame our genes for whatever bad happens to us, but we are unwilling to own up to our responsibilities. More often than not it is our poor lifestyles that plays a major factor. You can modify your gene expression by making the correct lifestyle changes.

  1. Lymphatics

Lymphatics also have a role to play. Our lymphatic system serves as a drainage system, which helps the body dispel the extra waste. You can say the lymphatic system is like a sewer system. Our erratic and errant lifestyles make our lymph nodes bloated, read a bad diet and lack of daily exercise. This leads to cellulite formation.

  1. Aging

It is said that the more you age, the higher your chances of having cellulite. But it isn’t entirely true, it is just that mature skin makes the appearance of cellulite more noticeable. As skin ages, the appearance progressively worsens. The loss of elasticity makes it worse.

  1. Toxins and Diet

Though cellulite creams will have you believe differently, toxins aren’t the true cause of cellulite. It’s the diet that plays an important role in the formation of cellulite. The more inflammatory foods you have, the more are your chances of making the appearance of cellulite worse. So, have less dairy and soda. Include a diet rich in lean proteins and veggies; this helps get rid of the extra fat and cellulite. The other foods to strike off your dietary list are sugar, alcohol, starches, processed foods, and excessive salt or salty foods. The other way to help minimize cellulite or thigh cellulite is by having foods with a lower glycemic index, which also aids weight loss.

While most of you will look at me incredulously when I tell you that the right moves will make your dimpatles on the wrong areas disappear, remember that the two G’s have a role to play, genetics and gender. Well, we don’t have a magic wand that will make it go with the snap of your fingers but yes, their appearance will reduce, if you, as we said, sweat it out the right way.

The tricks are easy to follow; lose the extra body fat, work on the muscles underneath your skin and stick to a low-carb diet. While you are at it, also boost circulation and blood flow. You can go for regular massages and exercise to boost circulation and blood flow. Another interesting way to boost circulation is taking showers from hot to cold to boost circulation.

But the only thing that gives you sure-shot results is strength-training and the irony is we spend the greater part of our lives running away from strength-training. ‘We will turn bulky,’ that’s the excuse given by most women. But if you really wanna sculpt your body into amazing shape and knock off the extra fat and cellulite, then you have to go for strength-training. It builds your quads, buttocks, hamstrings, and hips. Two tips for strength-training: work your lower body at least two times a week and increase the weights as you slowly start becoming a pro in strength-training.

Top 10 Exercises to Get Rid of Cellulite on Thighs

Your thighs are the most affected areas when it comes to cellulite but no sweat, we have got the exact workouts that will tone, firm and smoothen the thigh areas and make them swimsuit-worthy in no time! Here’s how you can bid a firm goodbye to cellulite on thighs.

Cellulite is trapped in the connective tissues and weight training has the power to remodel the tissue and smoothen the appearance of cellulite. When you gain muscle mass, you tighten the connective tissues and change the dimply appearance. Strength training also increases your metabolic rate and when you have a super fast metabolism, you burn calories that much faster. Trust me you can never go wrong with strength training.

  1. Split Squats

This is an awesome lower body workout that steadfastly helps you get rid of the thigh cellulite and gives you enviable legs! Add the muscle, lose the fat from your legs with split squats.

Stand straight with feet hip-distance apart and take a long step forward almost like a lunge. Raise the heel of your back foot. Keep your torso straight and lower down slowly until your back knee brushes against the floor, then push back up. Continue to do all the reps with one leg, then switch to the other. Align your knees in line with your toes, especially on the front leg, but don’t allow the front knee move past your foot as you lower yourself down.

  1. Sumo Squat Jump

Sumo squat jumps are a fresh new spin on traditional squats. This one will tone your quads and deep glutes for good and will also get rid of the cellulite on your thighs.

Stand with your feet hip distance apart and your toes turned out, arms by your sides. Bend your knees and sit down on an imaginary chair and jump up explosively. All this while, keeping your core all braced up. Land with your feet on your floor and get back into the squat position again. This forms one rep.

  1. Barbell Squats

Barbell squats are a passport to build muscles, get super strong, lose weight and get rid of cellulite on the thighs.

Get cracking with setting a bar on a rack just below your shoulder level. Once you’ve measured the correct height, step under the bar and place it over your back. Step away from the rack and stand with your feet hip-distance apart, keep your toes pointed outwards. Bend your knees and hip while you lower your body. Remember to keep your back straight. Keep looking straight ahead. Ensure that your upper leg and the calves are less than 90 degrees.

  1. Barbell Step Ups

Barbell step ups are a great exercise to build the lower body. This is one of the most potent tools in your toolbox to get stronger and get rid of cellulite.

Place a barbell on the back of your shoulders. Stand straight and keep a flat bench or any other hurdle which isn’t too high to step onto. Now, keep your left foot on the flat bench and bring your right foot slowly so that you place it next to your left foot. Step down with your right foot and place it next to the right foot. Do it as many times as you are able to.

  1. Squats

Squats are the king of all exercises. They say if you want to get a flat stomach you should work on your back and legs. So, whichever part of the body you want to work on, you have to squat it out and especially when you want to get rid of the ugly cellulite marks.

Stand with your feet hip-distance apart, point out your feet out slightly. Keep your arms stretched. Maintain a straight back throughout the entire duration. Lower your upper body while you bend your knees and hips as if you are about to sit on an imaginary chair. Use your quads to get back to the starting position.

  1. Glute Kickbacks

Want to make your booty pert and at the same time remove cellulite from your thighs? Glute kickbacks are just what the doctor ordered. In fact, this is one of the best exercises for cellulite on thighs. Do this after your squat workouts to make this a killer leg workout.

Kneel down on the floor or on an exercise mat, keeping your arms extended. Keep them shoulder-width apart. Ensure that your calves and hamstrings are at a 90-degree angle to each other. Lift your leg, keeping your hamstring in line with your back. Try and hold on to this position for several seconds. Get back to the starting position and do the same with the other leg.

  1. Dumbbell Lunges

Do you need to improve your hip-flexor flexibility, improve your glute activation, make your body more symmetrical or just get rid of cellulite on thighs? For all of the above, dumbbell lunges are the perfect workouts to perform.

Stand up and keep your upper body straight, keep dumbbells in both your hands. Step forward keeping one leg until your shin and your thigh forms a 90-degree angle. Take a deep breath in while you do so. Ensure your knee does not go past your toes. With the help of your heels, push yourself up back to the starting position. Breathe out while you do so.

  1. Straight-Leg Deadlift

This is a basic exercise but so useful for muscle-toning. It also works the lower body at the same time. Feel an amazing stretch in your hips, glutes, inner thighs, hamstrings and calves, and combat stubborn cellulite on your hips and thighs.

Stand with your feet hip-distance apart, hold a pair of dumbbells. Now, hinge forward from the hips and bring your upper body parallel to the floor. Stretch your legs all the while and then hinge back to the starting position.

  1. V-Leg Pull

This is another effective resistance band workout that impacts your outer thighs. This is the problem area of most women; read, this is where most of the cellulite is deposited. As you work on the outer thighs you also cut on the extra cellulite and help bring stability and strength to your thighs.

Lie down with your face up on the floor, keeping both the feet raised and loop a resistance band around your ankles. Now, keep your legs apart so that the resistance band becomes taut. Now, bring back your legs to the starting position. Keep your back flat on the floor throughout the workout.

  1. Boot Strappers

How to get rid of cellulite? The simple answer to this question is, do bootstrappers. And the best thing about this exercise is, you require zero types of equipment for it. It stretches both the legs and back and reduces cellulite on your back and inner thighs.

Stand with your feet hip-distance apart and hinge forward at your waist to touch the toes. Now, bend your knees and bring your butt closer to the floor. Keep your hands on your toes and slowly lift your butt up so you can go back to the toe-touching position. Bend your knees and bring your butt to the floor; stand and return back to the original position. This completes 1 repetition.

Complete one to 3 sets of each exercise.

Get rid of unwanted dimpled skin not by spending hours on the elliptical but by putting that hour to good use and do a bout of heavy-duty strength training. It never fails you!

Disclaimer: All exercise should be done under the supervision of certified professionals, or if any medical condition exists, please do seek the advice of the physician to proceed with this exercise.

The post 10 Exercises to Get Rid of Cellulite on Thighs – Tighten and Tone for a Smoother Appearance appeared first on The Fit Indian - Daily Health, Fitness and Diet Tips.

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You have heard about high-carb diets and you have heard about low-carb diets, but have you heard about the carb cycling diet? You must be wondering why everything seems to be about the carbs. That’s because carbs are an essential part of your diet and it makes no sense to leave them out from your diet. Of course, you have to add the right ones to your diet and also have them at the right time. Okay, so how do you eat carbs and not put on weight? Well, carb cycling is really popular among athletes and body-builders. They eat their carbs according to their activity levels. I know this piqued your interest, so let’s find out what carb cycling is and how it works.

What is Carb Cycling? Does Carb Cycling Work?

There isn’t a strict regimented eating plan involved in carb-cycling. Simply put, you combine low-carb days and high-carb days together. When you go seriously low-carb, then you up your good-fats intake and when you go high-carb you lower the fat amount. Protein intake is usually the same for both.

Fitness enthusiasts swear by this formula; on days when you do strength training, you up your carb intake (make it around 200 grams) and switch to a lower fat diet, while protein intake is moderate. When you go heavy on cardio, you lower your carb intake (make it around 100 grams). On days you are resting, minimize your carb intake. I used to do exactly the opposite, I used to have my rest days in the weekends, so you can imagine, non-gymming days combined with binging played havoc with my weight.

Another option for you to try is keeping both protein intake and fat intake consistent throughout and just toy with the carb portions.

Carb Cycling Benefits – Does Carb Cycling Work for Weight Loss

So, let’s get down to the bottom of this eating feature, does carb cycling work for weight loss? There are fitness proponents who claim that this eating pattern does a whole lot of good for your body; namely, it increases muscle mass, helps lessen body fat and gives a great fillip to fitness performance. This is still a new diet on the horizon and not much is known about it.

But, how practical is slashing carbs forever? Is it sustainable at all? Low-carb has its benefits but the only problem is its sustainability factor. Low-carb diet have several side effects such as constipation, bad breath, headaches, light-headedness, and certain fixations. Like when I am on a low-carb diet I have these strong impulses to lift my phone and order something really unhealthy; a cake, a burger, anything. But then I curb my carb-pangs with a black coffee or a fruit. And on the other days, I give in to my cravings and eat something bad, read junk. So, is there a better alternative to a low-carb diet? Enter carb-cycling!

A Carb Cycling Diet Plan – Is it Sustainable?

The basic philosophy is limiting the carb intake when your body does not need it. Carbs act as gasoline to your car and provide your body with the energy it needs. So, when you are not working out a lot or aren’t too active, you do not have to overload your body with lots of carbs. When you are not using your carbs for fuel, your body creates a surplus, this leads to weight gain. When traveling, you do not need much fuel when you are moving across town but if you are traveling for long distances, you do need extra fuel. Carbs, when not burned for fuel, create a surplus.

There are people who are on the keto diet or low carb diet, and have less than 30 grams carbs per day. Forget grains, that’s the kind of carbs you get from fruits and veggies. So, it is impossible to sustain this kind of eating for a longer period of time. So, the best way to eat the right carbs is to pair it with the days you are less active.

The best way to eat is to include large portions of whole foods to support your active hours and include more foods when you are more active. Space your carb-eating schedule before your workout sessions. So, oatmeal with a banana before workouts sound like a good idea. But this same breakfast isn’t too great when you are planning to just sit it out at the office and not workout. The best breakfast in such a case will be a veggie omelet; pile on the veggies on the side or an avocado if you can get one. This is a perfect AM meal to sustain you for longer periods of time.

Carb cycling is great for weight loss and helps improve your fitness as well as release sustainable energy throughout. This also improves your fitness and provides you with nutrients for a greater amount of time. So, if you are an athlete and plan to train for the majority of the day, you should load on good carbs. On the other hand, if you have to sit it out for the major part of the day and only manage to squeeze a 20-30-minute workout, it is best to go for less carbs. Carb matching should also be customized according to your age, height, ideal weight, sex, and occupation.

If you have never tried carb cycling before, it is a good strategy to start with; you moderate your carb intake and have it according to your energy requirement. Now for the benefits, when we are looking at the number 1 benefit of carb cycling, it is certainly weight loss. Some of the other benefits are as follows:

Benefits of Carb Cycling – 4 Main Reasons to Start on the Diet

We know exactly why we endorse carb-cycling, the whole concept sounds very practical and doable, you don’t have to punish yourself and deprive yourself by avoiding carbs. Just go about eating carbs, the smart way.

  1. Weight Loss

This is a calorie restrictive diet and hence will definitely help lose weight. A 2013 study, published in the British Journal of Nutrition paved the way for some promising results. When 33 overweight women went on a carb-cycling-diet for as long as 3 months, they lost more pounds than the other 27 women who simply tried the calorie-restricting diet. Both these groups had the same number of weekly calories, but their method of meeting the calorie requirement was different. The carb-cycling group in particular simply slashed their calories 2 days a week and went back to eating their regular fare for the rest of the days, while the other group just cut down on their calories on a daily basis, say 25%. Well, to each his own, if you think you can maintain this for a longer period of time, then good for you, but it may not be everybody’s piece of cake.

  1. Refeeding Strong Muscles

Body-builders or people trying to go on a muscle-growing gain-mode cannot do without their high-carb days as they have to reefed or refuel muscle glycogen. This boosts performance and stops the muscle breakdown.

  1. Improved Fat Burning

There is no doubt that low-carb days helps switch the body over to a fat-burning state. This helps boost the metabolism and improves your body’s prowess to use fat as a fuel in the longer term.

  1. Better Blood Sugar Response

If your insulin sensitivity is acting up, then carb cycling may help you as it impacts your insulin sensitivity in a big way. So, try and have your carbs around your workouts. This way you can reap the benefits of carb cycling.

Cons of Carb Cycling

Like all good things, the carb cycling diet plan has its fair share of problems. Is it fit for you? Or is it reserved for endurance athletes only? The problem arises when you can’t decide how much carbohydrates to consume on high-carb days, low-carb days and moderate-carb days. It is not easy to track your carb, protein and fat intake every single time. So, on some days, you have 2½ to 5 servings of carbs, while on other days, read high-carb days you can have 10 to 20 servings. It takes a huge amount of time; and frankly who wants to think about counting your carbs, fats, and proteins all day? On, the other hand, if you aren’t able to track it properly, you fall off track.

And there is a whole new relationship between you and the food. There will be a constant craving gnawing at you making it harder for you to stop binging. On low-carb days you will be craving for foods, and on high-carb days you won’t know where to stop. Also, when it comes to fitness and diet, there is no one-size-fits-all solution, every individual is different and every individual’s appetite is different. But this type of eating plan does not consider that. On days you have a large appetite and you eat little, this plan does not work.

Lastly, your poor digestive system sometimes bears the brunt. Variation is a good thing, but not when you do it too often, especially when it comes to your diet.

But having said that, it has its pros and this is a diet that also takes care of your hormones. High-carb refeeds sometimes have a good impact on hormones during a diet, that includes your testosterone, thyroid hormones, and leptin. And as we know, hormones have a big role to play in hunger and metabolism, apart from exercise performance.

So, is carb-cycling a viable option for you? What are the best carb sources available for you? We all know when we get the green signal to eat as much as we can on high-carb days, we simply do not know where to stop. And there are those foods, which are an absolute no-no. When you are refeeding, eat the ones which are good for your health. Take a look at the list here.

Healthy Carbohydrate Food Sources

Whenever we think of carbohydrates, we think of starchy foods such as potatoes and grains. But fruits and veggies contain carbohydrates too and might we add, the good kinds. It makes sense to add those foods that are packed with nutrients and a whole lot of fiber. Don’t make your high-carb days an excuse to binge on junk food. Choose the right carbohydrate sources on your ‘feeding days.’

  1. Whole Grains: Whole grains are very healthy and have innumerable health benefits. Chief sources of the same are brown rice, oats, millets.
  2. Vegetables: Vegetables are rich in vitamins and minerals, the trick to get the best out of them is making a rainbow platter out of them, the more the merrier.
  3. Fruits: Fruits have a rich nutritional profile. Choose fruits such as berries which have a high number of anti-oxidants and do not burden your overall glycemic load.
  4. Legumes: These slow digesting carbohydrates are fiber and mineral-rich. Prepare them the right way to get the best of the nutrients.
  5. Tubers: Potatoes, especially sweet potatoes, are the perfect food options for your high-carb days.
Carb – Cycling Protocols to Choose From

There are many different carb cycling protocols, so you can alternate between at least two of three types of days:

High-carb days

On all the High-carb days you can typically go for 2 to 2.5 grams of carbohydrate per pound of body weight. These are usually fit for your highest calorie days.

Low-carb days

On all the low-carb days go for about 0.5 grams of carbohydrate per pound of body weight. The low-carb days are your second-highest calorie days.

No-carb days

On all the no-carb days go for less than 30 grams of carbohydrate. These are your lowest calorie days. Here, you have meals that are high fat, moderate protein and very low on carbs.

Carb cycling rather than being a diet is more like a tool to optimize your diet, physical performance and health. There is no direct research or investigations on this diet, so long-term effects of the diet are still not known.

Instead of going for the two extremes of the eating radar, high-carb diets or extreme low-carb diets, it makes sense to settle for something that does not jeopardize your physiological or psychological health in the long run. Also, whenever you are following a particular diet, carb cycling diet, in this case, make sure you have adequate amounts of protein and maintain a calorie deficit. Experiment with carb sources and settle for the one which fits into your dietary scheme of things.

Eliminating carbs completely can have a plethora of negative effects on your body and health, such as a drop in metabolic rate, drop in the performance levels, experiencing concentration lapses, so carb cycling is the easier way out. Carb cycling works best when you are used to a certain diet and you want to shock your system. Also when you reach a weight-loss plateau, carb cycling helps to take a break from the regular eating pattern. So, eat carbs and still lose body fat! Carb cycling helps you reach your weight loss goals and is a fast and effective dietary plan.

Disclaimer: Before starting any diet plan, consult a nutritionist to customize the right diet plan for you, according to your health requirements.

The post What is Carb Cycling? – Making the Most of This Weight Loss Diet appeared first on The Fit Indian - Daily Health, Fitness and Diet Tips.

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