weight loss

Garcinia Cambogia for Weight Loss: Supplement Reviews Benefits and Facts

Garcinia Cambogia, a miniature pumpkin shaped fruit is widely touted as a magic weight loss pill. Found largely in parts of Asia and Africa, Garcinia Cambogia has been commonly used to add sour  flavours to the dishes.  In traditional folk remedy, garcinia cambogia is used to heal ulcers, promote digestion and even relieve arthritis pain. However, this tropical fruit’s claim to fame lies in supporting weight loss. The skin of garcinia cambogia fruit contains Hydroxycitric Acid (HCA) which has the star role in supporting fat loss. The two-pronged action of HCA restricts appetite and inhibits conversion of carbohydrates into fats.  Many research studies on Garcinia Cambogia have shown a reduction of 5-8 percent of body fat in the 8-week period.

1. BOOSTS FAT BURN

HCA, the active ingredient in garcinia cambogia increases fat burn by interfering with the way your body converts unused carbohydrates into fats. Citrate Lyase is the enzyme responsible for this conversion and HCA extracts from the fruit rind of garcinia cambogia block the secretion of this enzyme. Consequently, the body has to re-route extra carbs for energy, rather than letting it idle as fat. Therefore, when you burn fat through exercise, there is less fat in your body to replace it.

2. LOWERS APPETITE NATURALLY

HCA in garcinia cambogia reduces appetite naturally because it increases the satiety quotient of your foods and keeps you full for a longer duration. For centuries, Southeastern Asian chefs have used the extracts of garcinia cambogia to make dishes more filling. Higher satiety from foods works to lower your appetite.

3. RESTRICTS JUNK FOOD CRAVINGS

Moreover, HCA increases the production of serotonin, a feel-good, mood-elevating hormone, in the brain. Consequently, it keeps you perked up and diminishes mood based food cravings. Naturally, when you eat less, your calorie intake goes down, which is critical for weight loss. It’s recommended to have 500 mg of garcinia cambogia at least half an hour before meals to restrict junk food cravings and recruit the appetite lowering and fat burning effect of HCA.

4. BOOSTS METABOLISM

Garcinia cambogia improves metabolism and enables the body to burn more amount of fat even at rest. It works as an excellent detoxifier and helps you get rid of boating and water retention. It also keeps the users alert and gives them more energy.

5. IMPROVES HEART HEALTH

The added bonus effect of Garcinia is in lowered LDL cholesterol and triglycerides, a kind of blood fat, which is a marker of heart health. The easiest way for the body to store unused carbs is to convert it in triglycerides. Garcinia interferes with this mechanism to improve your heart health.

IS GARCINIA CAMBOGIA SAFE

24 x7 fat burning action of Garcinia Cambogia conveniently slips in the modern lifestyles and takes the sweat away from the fat loss. Since it reduces cravings for junk foods, your diet intake goes down and it reflects in reduced weight and inches. Clinical trials have shown that it’s safe to take Garcinia cambogia extract, as directed. However, you should not take Garcinia if you’re pregnant, breast feeding and having medications for health conditions, like asthma, diabetes and heart disorders.

HOW TO USE GARCINIA CAMBOGIA             

It’s recommended to have 500 mg of garcinia cambogia at least half an hour before meals to trigger the appetite lowering and fat burning effect of HCA.

Trust the goodness of garcinia cambogia and lose the extra kilos naturally.

How to Get in the Shape You Love

Anyone who has ever tried to lose weight knows that it’s not that simple. Reiterating the basics, extra weight is the equivalent of excess calories derived from the foods you ate but couldn’t burn. Many weight loss hopefuls embark on starvation diets and buy slimming packages to lose weight. But, the lost kilos end up finding them back and are more difficult to shed the next time.  Therefore, any sensible weight loss plan should restrict your calorie intake, through meal-replacement-shakes and accelerate your calorie burn for results to show. Moreover, losing weight and keeping it off requires a long-term commitment, a change in your lifestyle. The essential steps are:

1. WATCH YOUR CALORIE INTAKE

The simple science behind weight loss is to control your calorie consumption and improve the burning of calories. Meal-replacement-shake offers a unique blend of high-quality proteins, essential vitamins, minerals and fiber in a lean package of around 200 calories. This makes it a useful ally in weight loss. Research studies have proven that compliance to a meal-replacement is higher than the conventional low-calorie diets. The increased compliance results in sustained weight loss.

2. GET MORE PROTEINS TO CURB HUNGER PANGS

Protein is a more satiating nutrient than fat or carbohydrate. This implies that a high protein diet will keep you full for longer. Drinking  a meal-replacement shake in place of a regular meal, enables you to get good quality protein along with saving 500 calories. Since protein is a hard to digest food, it curbs your urge to snack and even improves your metabolic activity.

3. FOCUS ON FIBER TO BECOME FIT

A good amount of fiber is good for your digestion and metabolism. Fiber slows down your digestion, which helps you feel fuller for longer. It also slows down the breakdown of carbohydrates that helps in managing blood sugar. In fact, insulin holds the key to belly fat.  Unlike, simple carbs, fiber-rich foods, like oats, do not allow sharp spikes of insulin which helps in managing weight. 

4. GET ESSENTIAL VITAMINS AND MINERALS

Though classified as micronutrients, vitamins and minerals are essential for good health. When you’re trying to lose weight, you should incorporate multivitamins and minerals in your diet to fill in the nutritional gaps.

With the convenience of an instant shake and the nutrition of a healthy diet, meal-replacement-shake is a sure-shot way to weight loss and to keep those kilos off.  Replace One meal in a day and have nutritious foods in a sensible portion size for the rest of the day to lose weight.  A bit of moderate exercise, like going for walks unlocks the key to permanent weight loss. 

Indian Weight Loss Diet Plan

The indian diet isn’t at fault here, rather the lifestyle is where the problem lies. What one needs to understand is that in order to make an indian weight loss diet plan, we must first identify our lifestyle choices that ruin our health. Sleep after you eat? Stop doing that because that contributes to fat gain. Even though scientifically it isn’t required, the biggest change we need to make is that, we need to eat more meals but smaller meals. From the first meal to the last, the quantity should decrease, meaning you should not have heavy dinners, which is the achilles heel for Indian diets.

Also as I’ve said before countless times, look out for hidden sugars in your diet. A common fat loss myth is that only sugar is in sweet food. Not necessarily. Speaking of sweet food, mostly all Indians supplement with a sweet dish after their dinner and then sleep immediately afterwards. Fat gain to the next level! Start supplementing with a whey protein shake to reduce your sugar cravings for an effective start to making your Indian diet to lose weight.

Ah. Calories. My old enemy. See the problem with calories is that science doesn’t care of what you eat. Just how much of it you do. Unfortunately for you, that still doesn’t mean that you can lose weight eating junk. An indian diet chart or any other diet chart for example, will have a simple yet frustrating task to count calories. Counting calories isn’t rocket science but you need to remember a few things:

– BMR: This is quite simple to understand. Your BMR, or Basal Metabolic Rate, is the rate at which the body uses energy while at rest to maintain vital functions such as breathing and keeping warm.

– Calories In: The amount of calories you intake

– Calories Out: The amount of calories you burn up while exercising or creating a deficit

– Caloric Deficit: Eating lesser amount of calories than your body needs to maintain it’s weight

– Caloric Surplus: Eating more amount of calories than your body needs to maintain it’s weight

– Total Caloric Intake = Calories In+ Calories Out

This is easier explained by an example. Amit is a 19 year old male with a BMR caloric rate of 1500 calories. He needs 1500 calories to maintain his weight. He intakes 1800 calories but burns 300 calories while running. In conclusion his total caloric intake is still 1500 calories and he will maintain his current bodyweight. As you might have guessed, you need to be in a caloric deficit to lose weight so for starters go online, calculate your BMR caloric output and reduce that number by 500. These are the number of daily calories you need to lose weight. For generalization reasons we will continue using the 1500 calorie number.

Make sure you distribute the calories into 4-5 meals; breakfast being the heaviest and dinner the lightest

Hold your horses. Just because you are in a caloric deficit, doesn’t mean the story is finished. In order to make a holistic indian diet plan to lose weight, you must understand that the type of calories you need to consume as well. Sure, you can stuff those 1500 calories with pizza but good luck keeping your cholesterol in check. Now that you have figured out how many calories you need to eat; divide those calories into protein, fat and carbohydrates in the ratio of 40% protein, 40% carbs and 20% fats.

Each macronutrient is special and unique in it’s own way so you can’t neglect any, although you can restrict carbs. Opt for healthier choices like lean protein, chicken breast, slow digesting carbs, oatmeal and sweet potato, and healthy fat, peanut butter and olive oil.

Related Article: Counting Calories- The Magical Way to Weight Loss and Weight Gain?!

Knowing your calories and allocating the macronutrients effectively, are the two most important aspects to creating your diet plan. Apart from this also knowing that how many calories each food will contain is important as well. For example, theoretically if 100g of chicken contains 300 calories and 50grams of protein and 100 grams of sweet potato contains 400 calories and 30 grams of carbs, combining them you can get 700 calories total with 50 gms of protein and 30 grams of carbs. It’s a little confusing at the start but you will soon get the hang of it. Plus its necessary information to know if you want to create the perfect indian diet plan to lose weight.

Vegetarian Diet

Since most Indians do still prefer to be vegetarian, it makes sense for an indian weight loss diet chart to include a vegetarian option:

Meal Time Diet Calories Carbs Protein
Meal 1 6:30 1 glass of lime juice or green tea 0 0 0
Meal 2 9:00 Methi Roti, Daliya (2, 60grams) with 1tbsp oil, 1 cup low fat curd, 1 fruit (apple) 383 61.74 16.3
Meal 3 11:00 Buttermilk (1 glass) and Papaya fruit bowl 81 13.8 2.5
Meal 4 2:00 2 plain roti or 2 cup tomato rice and 1cup veg raita, and 30grams palak soya with 2tbsp oil and 1 bowl green salad 520 14 28.75
Meal 5 4:00 Jasmine or herbal tea (1cup) and cucumber salad (1cup) with 1tbsp hummus or 1 bowl green salad 90 5.52 4.11
Meal 6 6:30 Fruit smootie (1glass) or 1 apple with low fat curd 120 21 7.75
Meal 7 9:00 1 Veg stuffed roti or 1 cup Khichdi and 1 cup of vegetables, 1 cup lentil soup with 2tbsp of oil 295 45.45 10.1
Total 1489 161.51 69.51

Non-Vegetarian Diet

Meal Time Diet Calories Carbs Protein
Meal 1 6:30 1 cup Lemon tea or Green Tea with 1 pinch of sauf powder 5 1.11 0.1
Meal 2 9:00 2 besan and eggwhite cheela with 10grams of mint leaves or 2 omlettes with whole wheat chapatti with 2tbsp of oil and 1tbsp of mint chutney 300 32.2 20.4
Meal 3 11:00 1 glass coconut water or buttermilk 46 9 2
Meal 4 2:00 2 cup brown rice pulao with lemon grass or 2 jowar roti and 2 grilled fish with oregano and 1 cup of green beans with 2tbsp oil and 1cup green salad 471 80.52 29.59
Meal 5 4:00 1 cup fruit smoothie and 5 almonds 170 10.73 5.1
Meal 6 6:30 1 cup green tea, 1 cup sprouts or bhel or 2 wheat crackers 127 11.74 4.54
Meal 7 9:00 1 missi roti, 1 bowl of steamed chicken salad with 1tbsp of curd dressing and gourd vegetable curry with 1tbsp of oil with tomato and spring onion 375 24.22 31.59
Total 1494 169.52 93.32

The indian meal plans given above are generalized but a good basis for you to start but do remember to apply this on your caloric level although you can use this plan to also understand the amount your body needs to maintain.

The timing of the meal although has been recently disproved, is still important in the case of Indians. Like I explained earlier, space out these meals into 5-6 meals evenly. The calories equation still stays the same, but the meals being equally distributed keep your metabolism kicking thus helping you create a healthy indian diet chart for weight loss. Macronutrient-wise this means having the most amount of carbs during breakfast, and a negligible amount in dinner. Keep your protein high for all meals.

Not only do you get a regimented diet plan which makes sure that you are going to get sustainable results but it is also imperative to have this sort of regiment in your daily life. Following a plan can result in skills that will help you maybe make for others an indian diet chart for weight loss, as well as motivating you to achieve more.

How Green Tea Helps Lose Weight

If you are eyeing that LBD, green tea can come to your help. Read to find how green tea helps lose weight.

While the recorded history of green tea dates back to 3rd century BC in China, there are chances that the drink was consumed even before that. For those who don’t know, green tea is the healthiest beverage on the planet. The active ingredient in green tea is polyphenols, like flavonoids and catechins that function as powerful antioxidants. Not only green tea keeps you mentally active in old age, it also reduces the risk of degenerative diseases like cancer.  Drinking green tea inhibits risk of heart diseases and stroke. The credit for all these health benefits simply goes to the star performer EGCG (epigallocatechin gallate), one of the catechins and an antioxidant.

SCIENCE BEHIND WEIGHT LOSS

Several scientific studies confirm the effectiveness of green tea in weight loss. For instance, a study published in an issue of American Journal of Clinical Nutrition, green tea has been shown to activate the body’s thermogenic fat-burning activity. In this study, subjects drank an optimal amount of green tea (690 mg of catechins) for 12 weeks. Post the duration of the study, the subjects taking green tea in the required dosage experienced a reduction in their waist size and total fat area. As an active partner in your weight loss plan, green tea promotes metabolism to increase fat burn and also improves your body’s insulin sensitivity to keep you lean.

1. SHUFFLES STORED FATTY ACIDS

EGCG in green tea restricts the breakdown of norepinephrine hormone. This is the hormone that your body secretes when it perceives danger. As the level of norepinephrine rise in the blood stream, it is a signal for the fatty cells to unlock the key and release fatty acids into the bloodstream, where it can be utilized as a source of energy. The whole process translates in fat loss for the weight loss seeker.

2. TURNS ON FAT BURNING GENE

Drinking green tea and exercise gel well together, as you’re likely to multiply fat-burn ability of exercise. A study conducted on 12 young men goes on to prove that drinking green tea improves the rate of fat burn along with exercise. Your body has a fat burning sensor in the form of gene signal AMPK (5 adenosine, monophosphate-activated protein kinase). Between meals and after exercise, your body activates the fat burning sensor. It is a signal for your body to burn fat. However, when you eat on purpose, the sensor switches off. Green tea turns on the fat burning gene during both exercise and rest. In most studies, drinking green tea helps to increase calorie burn by 3-4%, although few studies increase the rate of fat burn to 8 percent.

3. BOOSTS METABOLISM

Green tea activates metabolism by using energy from calories to burn fat. The key mechanism in the whole process is the activation of brown adipose tissue. Research has found out that lean and active men have more of brown adipose tissue as compared to sedentary, obese adults. EGCG in green tea activates brown adipose tissue to produce heat from the fatty acids stored in it. The net result is weight loss

4. CONTROLS APPETITE

Leptin is the satiety hormone. It acts as a signal to the brain to stop eating and burn fat. Leptin levels are known to be elevated in obese individuals. As a result, they become resistant to it and feel hungrier. Green tea keeps appetite in check. Naturally, reduced calorie intake coupled with an active metabolism helps you shed fat faster.

So, give green tea a chance because it helps boost your metabolism, speed fat burn by increasing your energy expenditure and keeps appetite in check.  Enjoy it hot or cold to trim your waistline.

Discover the Secret to Permanent Weight Loss

 

Anyone who is pursuing weight loss with dedication knows that more than losing weight, sustaining it, is the bigger challenge. Usually, the lost kilos have a penchant for finding the person back and shedding weight, the next time becomes more difficult than earlier. The reason behind it is the slowed metabolism which makes it important to make lifestyle modifications to sustain the weight loss. Incredio tells you more about the healthy way to weight loss. 

1. COUNT YOUR CALORIE INTAKE        

Putting it simply, excess weight and surplus calories go hand-in-hand. When your calorie consumption exceeds your calorie expenditure, the surplus calories get stored in your body as fat. Most people after losing weight revert back to the diet of the pre-weight loss days. What they forget is that essentially the same diet had created a caloric surplus for them in the first place. Moreover, when you diet, your body begins to save calories. Keep a count of your calorie intake to sustain the weight loss.

For success in controlling your calorie intake, you need to 

  • Ration your portion size
  • Eat from a smaller plate
  • Stop eating at the first signs of fullness

2. EAT MORE PROTEINS

Include protein in your diet plan to maintain your weight loss. This food group keeps you sated for longer, nixes hunger pangs, food cravings and helps in muscle synthesis. All in all, you should endeavour should be to eat more proteins in each meal. Though, the need for protein is felt more in the early morning, as your body enters in a catabolic state after fasting for the whole night. Consequently, it attacks lean muscle mass to get the necessary protein. Have a whey shake within half an hour of waking up to halt the muscle breakdown. Plan your meals in such a way that your breakfast should include a generous dose of protein along with complex carbs. A few good options are

  • Steel cut oats with egg whites
  • Brown bread with peanut butter
  • Milk and bran flakes
  • Yoghurt with fruits

3. GET SKINNY WITH MEAL REPLACEMENT SHAKES

Meal replacement shakes are useful to attain the goal of permanent weight loss. Therefore, on the days when you’ve feasted, it makes sense to replace your dinner with a meal replacement shake. You can also pick two days in a week when you should have meal replacement drinks in lieu of dinner. This will negate the effect of any indulgences you might have committed during the week by controlling your calorie intake. Carry the sachets of meal replacement shakes with you when you travel for work. This will help you set right the dietary excesses, you may commit during the day.

4. ARE YOU EATING ENOUGH FIBER?

Fiber is your ally in sustaining weight loss. Loaded with antioxidants, vitamins and minerals, fiber keeps you full for longer at minimal calories. To get the generous dose of fiber, include fruits, leafy greens, whole grains cereals in your meal plan.

5. MAKE FRIENDS WITH METABOLISM

Metabolism casts huge impact in sustaining your weight loss goals. Begin to resistance train to tweak your metabolism in your favour. The more muscle mass, you’ll have better responsive will be your metabolism. Keep yourself hydrated because thirst not only masquerades as hunger, it also causes a drop in your metabolism. Sleep well to lower your cortisol levels and remain active. Together, these cast positive effect on your Basal Metabolic Rate, the rate at which your body burns calories to maintain its activities.

 Live well, stay happy and recruit these tips for permanent weight loss.