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The new strain of Coronavirus outbreak that was first identified in Wuhan, China, has put the world in high alert.

According to CNN’s latest reports, 170 people have died so far and over 7,000 cases were confirmed in mainland China. Adding to this, more than 60 million people are under partial/full lockdown in China in order to prevent further spreading of the infection.

Outside of China, the virus was identified in several countries including the US, France, Japan Australia, Canada, Thailand and now in India too.

Kerala has reported a case of the new Coronavirus in a student who had returned from Wuhan. The patient is now quarantined in Trissur General Hospital.[1]

Coronavirus infection

Coronaviruses (CoV) are common viruses that cause infection in sinuses, upper throat and nose. Human Coronavirus is also responsible for the common cold.

Though most viruses are not dangerous, some types are serious like Severe Acute Respiratory Syndrome (SARS) and Middle East Respiratory Syndrome (MERS) which are rare.

While SARS (CoV) killed 774 people in the year 2003, MERS (CoV) killed around 858 people in the year 2012.

The WHO termed the Coronaviruses as ‘Zoonotic’, meaning, the Coronavirus infection was transmitted from animals to humans.[2]

Novel Coronavirus

On December 31st, 2019, Chinese authorities reported pneumonia-like disease among 44 people in Wuhan without any known cause to the World Health Organisation.  

A new virus was identified by the Chinese officials on January 7th, 2019. It was revealed that this new virus belongs to the Coronavirus family. Since this new strain was not previously identified among the humans, it was dubbed as the Novel Coronavirus (2019-nCoV).

This new strain of the virus is akin to the SARS and MERS – both are deadly and killed hundreds in the past. This Novel Coronavirus has also killed hundreds in just a month after the breakout. The virus is also challenging to contain. These factors make the Novel Coronavirus deadly and dangerous.

 It is worth mentioning that like SARS and MERS, the 2019-nCoV is Betacoronavirus. This means, the virus first appeared in bats. Some reports have also suggested that the virus may have originated from a wet market in Wuhan. However, this is only a speculation and no one knows how the virus passed to the humans. [3]

Causes of Coronavirus

The Coronavirus infection is contagious and airborne and can easily spread from one human to another human. The infection spreads through;

• Air – sneezing and coughing.
• Having personal contact with people who are having the infection like shaking their hands or touching them.
• Touching your nose, mouth or eyes after touching an infected person or surfaces with the Coronavirus on it.
• The infection rarely spreads through faeces.

The Coronavirus can infect anyone. However, children are more susceptible to it and therefore they should be taken better care to prevent them from catching the infection.[4]

Symptoms of Coronavirus

Mild to moderate Coronavirus infection exhibits symptoms like the common cold.

The general symptoms are,

• Headache
• Fever
• Sore throat
• A general feeling of illness  
• Cough and sneeze
• Headache
• Runny nose
• Breathing difficulties

In severe cases, Coronavirus can cause SARS, MERS, bronchitis, kidney failure, pneumonia and even death. 

The symptoms of severe Coronavirus infection are;

• Cough with mucus
• Shortness of breath
• In case of pneumonia, fever temperature can be high
• Tightness in chest or chest pain when coughing or breathing

People who have lung and heart disease are more susceptible to developing severe infections.

Coronavirus Prevention

There is no particular treatment or cure for Coronavirus and treating the symptoms usually helps the infected person to recover. Well, as the saying goes, “prevention is better than cure” any day.

Taking simple measures will prevent you from catching or spreading the infection.

•  Wash your hands regularly with soap or hand wash for 20 seconds at the least.
• While sneezing or coughing, cover your mouth using a tissue. Discard the tissue immediately and wash your hands.
• Clean the place that you frequently use. Wipe and disinfect the surfaces as often as possible.
• Don’t touch your mouth, nose or face with unwashed hands.
• Stay away from people who are sick and infected unless you’re a healthcare professional or close family member. In this case, cover your nose and hands.
• If you are infected, quarantine yourself.

While the above prevention methods are recommended for common Coronavirus, the WHO has issued public advice to prevent catching/spreading the current Novel Coronavirus.

• If you experience fever, cold or cough, contact your healthcare provider immediately and share your travel history.
• Avoid visiting live markets or if you are visiting one, don’t touch live animals without covering your hands and nose.
• Avoid the consumption of undercooked/raw meat.
• Handle meat, milk and animal products with care to prevent cross-contamination with other uncooked or undercooked foods.[5]

Coronavirus Treatment

There are no standard treatments for Coronavirus infection as mentioned above and treating the symptoms will help recover. People who have developed common Coronavirus infection will recuperate by themselves usually.

To relieve the symptoms, you can follow the below suggestions:

• Take fever or pain medications.
• Hot showers or drink hot water/soups to relieve cough sore throat.
• Drink enough water.
• Rest well and quarantine yourself to prevent the spreading of infection.

The above recommendations are only if you have a common or mild Coronavirus infection.

If you think you have a severe infection, it is highly recommended that you visit your doctor immediately.

1. Boosting immunity

The body’s first line of defence against Coronavirus infection is strengthening your immunity and good lifestyle habits will help you bolster it. Below are some tips to build immunity in a healthy way.

2. Quit smoking

Smoking causes severe respiratory diseases and it can also invite other infections. If you are a heavy smoker, reduce the frequency and gradually try to quit. This way, you will not only strengthen your immunity, but you will also keep infections at bay.[6]

3. Eat healthy foods

One cannot have a healthy immune system by eating junk foods. To strengthen your immunity, eat lots of fresh fruits and vegetables. They are loaded with micronutrients and antioxidants.

Certain vitamins and minerals are very essential for a healthy immune system. Eat foods that are loaded in zinc, vitamin A, C, E, folate, iron and selenium. Also, get adequate vitamin D to bolster your immunity.[7][8]

4. Indulge in exercising

Believe it or not, exercising can keep cold and flu and bay. Exercising may flush out bacteria from the lungs. Likewise, increased body temperature may fight infections better.[9]

5. Maintain a healthy body weight

It is a known fact that unhealthy body weight is bad to the immune system and can make to susceptible to infections. Maintaining a healthy body weight with a healthy diet and exercise and will boost your body metabolism and immune system. This will, in turn, help you fight infections and keep flu at bay.[10]

6. Limit alcohol consumption

Studies have revealed that heavy alcohol consumption can increase the risk of catching infections. Alcohol affects the immune system and can make the drinker susceptible to infections pneumonia. Therefore, to reduce the risk of catching Coronavirus, limit alcohol.[11]

7. Get enough sleep

Lack of sleep can again make you susceptible to cold or flu – which is also caused by Coronaviruses. Sleep is very crucial for the immune system. Sleeplessness can increase the stress levels which will suppress your immune system. To strengthen immunity, sleep for a minimum of 7 to 8 hours.[12][13][14]

Conclusion

Every year, novel viruses are cropping up and now, bacteria are becoming antibiotic-resistant. Scientists are scrambling to discover vaccines and antibiotics to tackle the new viruses including the Novel Coronavirus. And sadly, most of the viruses do not have any cure or vaccination at the moment.

The best way to keep yourself and your loved ones safe is by practising healthy and hygienic habits. Pay extra attention to your surroundings and take the extra step to keep yourself and your surroundings clean. Also, invest in healthy eating and living. This will definitely help you keep flu and infections at bay. 

The post Coronavirus – Don’t wait for a cure, prevent when you can appeared first on Truweight Blog.

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Medically reviewed by Dr. Shunmukha Priya, Ph.D. in Food Science and Nutrition

Different trends were introduced at different times. For instance, nearly two decades ago, people fancied bottled water. Shortly after this, fast food chains became a hotspot. 

Similarly, over the last few years, organic foods have captured the attention of the current generation. Organic stores have cropped up in almost every locality in every city. They are also slightly pricier when compared to regular food products available in the market. 

Table of Content

• What is organic food?
• The benefits of organic food
• Organic foods for weight loss
• Conclusion

Organic foods have also drawn the attention of the weight loss industry – after all, these foods are marketed as one of the healthiest foods. People have flocked these stores to buy organic foods for weight loss. [1]

When it is crucial to get rid of the excess fat, one also has to make sure that they eat wholesome and nutrient-dense foods. 

In this article, we bring you why choosing organic foods can be a good thing for weight loss. [2]

What is organic food?

Organic foods are those foods that are produced organically using organic methods and procedures of farming.

These foods are grown without the aid of any fertilisers or pesticides. This farming involves different features which in turn help in promoting the conservation of biodiversity and maintains the ecological balances.

Organic food is grown using natural fertilisers devoid of any chemical, synthetic, antibiotics and hormones; whereas the conventionally grown food has added fertilisers and pesticides.

The most common organic produces are fruits, vegetables, dairy products, grains and meat. Organic farming also promotes the soil quality, soil fertility and conservation of underground water.[3]

The benefits of organic food

As mentioned earlier, organic foods are chemical-free and being so, has its own merits.

1. They are naturally fresh

Organic foods usually are not laced with preservatives to ‘keep it fresh for a longer period of time’ like regular foods. Organic foods, especially fruits and vegetables, usually come from local farmers.

This means the food involves little to no transportation. To ensure fresh foods, choose native and seasonal products over non-native/non-seasonal products.

2. Organic meat is antibiotic-free

Meats of organically raised livestock are healthier when compared to conventional meat sold in the commercial market. Organic livestock is not given any growth hormones, antibiotics or fed any other animal byproducts.

Increased consumption of organic meats can prevent antibiotic resistance. Likewise, organic livestock is left to roam freely. This enables the breeder to raise them healthily.

3. Certain nutrients are richer in organic food

Studies have revealed that certain nutrients are richer in organic milk (organically raised cow’s milk) and meat than in regular milk and meat. This includes omega-3 fatty acids as well.[4]

Organic foods for weight loss

We have told before and we will tell you again – weight loss happens in the kitchen. The food we eat determines our weight, energy, health and overall wellness. When you eat organic foods for weight loss, your body adapts to the healthy diet and starts healing.

Below we tell you why organic foods are best for weight loss.

1. Less pesticide, more nutrition

Organic foods are dense in nutrition and they have higher nutrient content than regular foods. Organic eggs and pure cow’s milk are a classic example of this.

• 

It provides maximum nutrition to the body. These foods keep the body energetic and rejuvenated throughout the day. This will keep the body active and an active body will have good metabolism which will boost weight loss.

2. Fibre-rich

Organic foods are richer in fibre than conventional foods. Fibre helps to keep the stomach full for a longer period of time. This prevents unhealthy bingeing. When we stop eating unhealthy foods and implement portion control, the body begins to use the stored fat for energy which propels weight loss.

It is important to note that fibre is also important for a healthy bowel movement. Fibre consumption, as well as regular bowel movements, keep gut healthy. A healthy gut is essential for effective weight loss.[5]

3. Eating healthy carbohydrates

Eating polished rice and refined flour is the main reason behind obesity and other metabolic diseases among the current generation. These types of foods are loaded with simple carbohydrates and offer very little nutrition to the body. Simple carbohydrates digest quickly, make you feel hungry soon and spike the sugar levels.

On the other hand, organically grown grains like wild rice, brown rice, millets etc have complex carbohydrates, fibre and antioxidants. The body processes these grains slowly which bars overeating. Likewise, micronutrients present in these grains also benefit the body.[6]

4. Rich in antioxidants

Organically grown fruits and vegetables are rich in antioxidants than conventional fruits.

Generally, conventional fruits are laced with pesticides and other chemicals which greatly damages the antioxidant properties. On the other hand, organic fruits and berries offer maximum antioxidants which can effectively fight free radicals in the body.[7]

5. Labels

While buying organic foods for weight loss, it is important to look for the label signifying Organic Food. Jaivik Bharat Logo is the government-approved logo in India.

Organic foods approved by the government will bear this logo and is deemed as authentic. Carrying this logo means the manufacturers have adhered to the National Organic Standards.

• 

Therefore, ensure that the food you are buying has the Jaivik Bharat Logo instead of buying products that simply claim ‘organic’.[8]

Conclusion

Organic foods are great for weight loss and they have numerous health benefits. However, one should also know if the food is really organic before buying.

While Jaivik Bharat Logo can help you find authentic organic foods among packaged goods, talking to your local vendor about the fruits and vegetables will help you pick the cleaner and healthier ones.

Making informed choices not only will help you lose weight but will also help you maintain it.

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Durability All dog tents should be strong and rugged. They have to withstand scratches but it is difficult to find one in the market that can stand up to constant chewing. It may be good to cut a dog's nails with clippers or better yet, a dog nail grinder, to prevent tearing by accident.

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Dogs are great house pets, but they also enjoy the outdoors. Then can be interested in just about anything, eager to learn new things and feel comfortable using the wilderness as their toilet. What's more, they won't bore anyone with their singing and guitar playing.

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With so much emphasis on love around Valentine’s Day, we’d like to suggest that you turn your love inward and think about some ways that you can love yourself and your body. Whether you are just starting out with a healthier lifestyle or you’ve been at it for a while now, you likely know that the journey has its ups and downs.

But no matter what life throws your way, you deserve to treat yourself well. Oftentimes, that means not being so hard on yourself. When you make a mistake, accept it, learn from it and move on. Don’t dwell or allow yourself to spiral out of control. You can always get back on track.

It’s time to give yourself some credit and show a little love to the body that has gotten you this far in your journey. To help you shift your focus toward loving your body and doing good for you, we’ve rounded up some fun tips for a healthy Valentine’s Day.

Show yourself some love this Valentine’s Day with these five healthy tips:

1. Crush Your Chocolate Cravings

While chocolates might be the quintessential Valentine’s Day treat, there is a way to get your chocolate fix without totally derailing your diet with a heart-shaped box of sugar-packed sweets. The Leaf Weight Loss Blog is filled with nutritious and delicious chocolate recipes, such as our Flourless Chocolate Raspberry Cake. You could also satisfy your sweet tooth in a healthful way with one of these seven healthy chocolate snack hacks! >

Nutrisystem offers a variety of healthy chocolate treats that are both tasty and weight loss-friendly. We’re totally crushing on our Cream Filled Chocolate Cupcake. However, some of the other delicious possibilities include our Fudge Bar, Milk Chocolate Flavored Pretzels or Chocolate Brownie Sundae.

2. Cook Dinner at Home

Instead of making a reservation with your V-day date, why don’t you consider cooking a meal together at home? It can be romantic and fun to prepare an entrée and share it cozily at the dinner table. You can still light candles and even dress up if you want. Take a look at the recipe section on The Leaf for a wide range of meals that fit into your Nutrisystem program.

By cooking at home, you’ll save money, fat and calories. Many restaurants tend to use more oils, sugar and salt in their food preparation. This can cause a single meal to provide most or all of your total recommended daily calories. The fact is, you could make a much healthier version of the same meal at home.

3. Make Wise Choices

Of course, if dining out is one of your favorite things about the holiday, there are ways to do it that won’t totally set you off track. For instance, you can plan ahead by researching restaurant menus online so that you’ll be able to make a smart choice. Look for veggie-based dishes or lean meats that are grilled or baked. Avoid fried foods and meals with creamy sauces.

Keep your portion sizes in check by splitting an entrée with your date or immediately boxing up half of it before you even start eating. You can find many other smart tips for dining out right here on The Leaf! Take a look at our Dining Out Guide so that a dinner out doesn’t derail your healthy eating plan.

4. Get Your Heart Pumping

If you want to show your heart some love this Valentine’s Day, then you should get it pumping with a fun activity that you enjoy. Whether it’s cycling, going for a jog, doing yoga or walking with a friend, choose something that you love to do so that it’s fun and rewarding.

If you’re paired up this holiday, you might consider trying out a partner exercise. Just do a quick internet search for a “couple’s workout” and you’ll discover many great ideas to strengthen both your body and relationship. Of course, if you’re rocking it single this V-day, you can still love yourself and your body by getting that heart rate up and improving your cardiovascular health.

5. Spread the Love

Taking care of your mind and spirit is incredibly important and something that you might be thinking about this Valentine’s Day. Why not share the love this February by making a date with a local volunteer organization? Donating your time and effort to serve those in need is the perfect way to give back to others. Whether it’s handing out meals at a soup kitchen, organizing shelves at a local food pantry or even taking shelter dogs for a walk, you’ll feel good about spreading love to others in the community—and you’ll make a difference in their lives, too.

The post Love Your Body: 5 Tips for a Healthy Valentine’s Day appeared first on The Leaf.

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More than half of your body—55 to 60 percent—is composed of water. When that drops by as little as 1.5 percent below your optimal level, you are mildly dehydrated, your energy level decreases and your metabolism slows down. You may not realize it, but you’re losing water all day—even when you’re not sweating, you exhale tiny amounts of water vapor in every breath. Surprisingly, feeling thirsty is not the only, or always the first, sign that you are mildly dehydrated. Here are seven other indications that you need to drink up.

Hunger. The signals your brain sends when you need calories and when you need fluids originate in the same place, and can be mistaken for each other. When you’re dehydrated, your liver holds on to its glycogen reserves, an essential source of energy for you. Your body begins to crave food when sufficient glycogen isn’t available to burn.

Fatigue. As your metabolism slows, your body begins to conserve its energy, leaving you feeling tired. Mild dehydration also reduces the volume of blood in your body, forcing your heart to work harder to pump oxygen and nutrients to all of your cells. When your heart is working less efficiently, you may feel exhausted even though you haven’t exerted yourself very much.

Headaches. The reduced volume of blood caused by mild dehydration also means less oxygen reaches your brain with each beat of your heart. In response, the blood vessels in your brain dilate to bring in more oxygen. Dilated blood vessels may lead to a headache.

Bad breath. Your saliva has antibacterial properties which prevent nasty microbes that are the source of bad breath from setting up residence in your mouth. Dehydration reduces the volume of saliva you produce, often resulting in unpleasant odors in your mouth.

Dark urine. The most visible sign of mild dehydration is evident when you go to the bathroom. Pale yellow or green urine indicates that you are well-hydrated. As your body’s fluid levels decrease, the color becomes noticeably darker, a sign that you need to drink more water.

Constipation. Your digestive tract relies on fluids to help move waste through the system. If you’re feeling stopped up, dehydration may be the cause and more fluids can be the cure.

SOLUTION: To stay at your peak, you need to replenish your fluids throughout the day. Women need eight to 12 cups of water daily, men about 11 to 15 cups. Plain water is the best way to rehydrate—it’s quickly absorbed and calorie, fat and carb free. Ice water can feel refreshing, but it will sit in your stomach until it warms up. When you need to rehydrate in a hurry, go with fluids that are closer to room temperature.

The post How to Know if You’re Dehydrated appeared first on The Leaf.

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Pomegranate seeds (or, more formally, arils) aren’t just delicious, they’re good for you, too. At just 72 calories a cup, pomegranate arils go light on your waistline, and heavy on antioxidants and nutrients like vitamin C, vitamin K, potassium and fiber. Some research suggests that eating pomegranate seeds regularly may be protective against cancer and diabetes. Other research suggests that those little good-for-you gems may help reduce risk of heart disease as well.

The only trouble with this tasty superfood is that every time you try to eat it, you’re caught red-handed… literally! Reap all the benefits of pomegranate seeds without any of the mess with our simple kitchen hack.

 

The post How to De-Seed a Pomegranate without the Mess appeared first on The Leaf.

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Even the most “perfect” weight loss program won’t work without one key factor: being motivated. If you aren’t at least a little into what you’re doing—choosing healthier foods, going for an evening walk or other healthy decisions—you just won’t do it. According to the Journal of Personality and Social Psychology, some researchers call this type of positive motivation “passion.”

Positive Passion

We’ve all met someone who is into health and fitness in this passionate way; they’re into it and they talk about it! And they seem to enjoy their new lifestyle. It’s the kind of lifestyle change that many people who start losing weight are striving to achieve. The Journal of Personality and Social Psychology has defined this kind of passion as something that is “significant in their lives, something that they like, and something at which they spend time on a regular basis.”

This type of passion for an activity is called “harmonious passion,” and it’s the good kind. You enjoy the activity—in this case, eating healthy and exercising—and you’re motivated to do it and in control. You may read about weight loss strategies, look for healthy new recipes or chat with others about exercise routines. However, you have the ability to stop. Your passion for a healthy lifestyle is in harmony with the rest of your life.

Obsession

A passion to be healthier may seem like a positive quality. However, there’s a potential dark side to passion: Obsession. This isn’t the kind of “obsessed” that characters in teen comedies feel about their crush. It’s the kind of passion for an activity that’s out of your control. According to the Journal of Personality and Social Psychology, your passion may be an obsession when you start prioritizing your new activity over other important things in your life. It typically develops when there is some sort of internal or external pressure connected to the activity. “Obsessive passion” creates conflict, both with others in your life and within yourself. You also might begin to feel like you need to punish yourself for not indulging your passion or for not being “perfect.”

Perfection is another pressure that can get dangerous: When the idea of doing something “perfectly” is based on a self-created idea of what perfect means for you, it may be healthy. However, it can be dangerous when you’re motivated by society’s ideas of perfection, says research published in the Personality and Social Psychology Bulletin.

The pressure to eat or act “perfectly” can actually lead to disordered eating, even if that obsession seems “healthy.” According to the journal Eating and Weight Disorders, orthorexia nervosa is a relatively new disorder focused on “clean eating.” It is typically associated with people who score highly on a desire for perfection and shares similar qualities to other eating disorders.

Are you Motivated or Obsessed?

Being motivated to get healthy is great. However, letting that motivation turn into an obsession can dangerous. So, check in with yourself: Do you get more pleasure or pain from your weight loss journey? If you’re making sacrifices in your life to achieve your weight loss goals, are they big sacrifices that can have negative consequences? Or small ones that still allow you to thrive? Do you feel like you can take a break from your weight loss program for a day or two?

If you’re ever feeling like you can’t control your drive to eat healthy and lose weight or that your weight loss plan has started to infringe on important events and appointments in your life, talk to your doctor. You should also speak with your physician if you feel like you need to punish yourself for not eating “perfectly.” Passion is crucial but keeping it—and you—healthy is far more important.

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Looking fit and fabulous is every bride’s dream – after all, she will be in the limelight.

She and the groom will be hounded by photographers. And later after the ceremony, sharing those lovely pictures on the internet is the norm these days.

These factors drive the bride to keep her body slim and chic when the wedding is around the corner. But sadly, during this time, a bride will also be quite stressed which can hamper her fitness goals. Planning a wedding is not a cakewalk and it can take a toll on the waistline.

Table of Content

• 6-12 Months before the Wedding
• 3 Months before the Wedding
• 4 Weeks before the Wedding
• Few Important Tips to Keep In Mind
• Focus On Your Goal Weight

As a bride, to lose excess weight and to be fit, you need to have a concrete plan in place. Once you devise a plan, you should follow it to a T.

To achieve your fitness goals, you don’t need to spend four to five hours in the gym every day. Making simple changes to your diet will make all the difference.

Here is an action plan that can help you manage your wedding diet. These eating tips will come handy especially when you are trying to lose weight.

6-12 Months before the Wedding

If you have around 6-12 months, then you have a long time to follow your wedding diet plan as well as make some necessary changes in your lifestyle.

In such a long time, you will get time to lose weight gradually and sustainably. A sustainable weight loss will also help you keep the weight off in the long run.

1. Increased Protein Intake

Try consuming more proteins than extra carbohydrates and fats. Protein requires more energy to break down which result in increasing your metabolism.

It also helps in suppressing the hunger hormone, Ghrelin. Protein lets you feel full for a long time and helps in revealing leaner muscles. This will give you a toned look in your wedding outfit.

Add protein to each meal to sustain your energy levels, intensive preparations and shopping will leave you drained.[1]

2. Avoid Refined Carbohydrates

Instead of binging on refined carbohydrates such as pasta, macaroni, noodles, pizza and burger, start having complex carbohydrates.

Refined carbohydrates have zero nutritional value. On the other hand, complex carbohydrates provide your body with essential nutrients like vitamins and minerals, also keeping you energized throughout the day. They provide good satiety than refined ones.

You can opt for whole grains like whole wheat, brown rice, millets like bajra, ragi and jowar.[2]

3. Fibre

Increasing fibre in your diet by including fruits and nuts can help you meet your fitness goals. They contain fewer calories and eases digestion. Fibre helps in burning more calories and reduces hunger.

Fruits are rich in antioxidants, vitamins and minerals that will provide you are glowing skin; Adding walnuts to your diet will also have a simpler effect.[3]

4. Don’t Miss Breakfast

When dieting, never skip the first meal of the day. Our body’s energy gets refuelled after breakfast.

It has been shown through research that our breakfast should be the heaviest meals as it provides the body with the essential nutrients.

Moreover, a healthy breakfast helps in avoiding craving during the latter part of the day which often leads to unhealthy eating.

5. Little Meals Throughout The Day

You eat five little meals a day instead of three big meals a day. This will keep your hunger at moderate levels and also regulates the sugar levels.

Nutritionists recommend that you don’t have to eat the full meals. You can make these three meals and two snacks.[4]

6. Eating in Moderate Levels

The key is not to cut anything but to eat a variety of food in moderation. When you decide to cut on a particular food, you will start craving for it, and you are less likely to control yourself. You end up binge eating it.

Losing weight for the D-day shouldn’t become a punishment for you. Rather it should be a positive approach towards a healthy lifestyle. It isn’t about healthy or unhealthy food but making informed decisions.[5]

3 Months before the Wedding

Many people may think that three months is a very short time to follow a wedding diet, but in reality, even this much time is enough to bring the necessary changes in your lifestyle. It is still not too late to lose some extra kilos before your big day.

Don’t worry we will not advise you any sorts of crash diets or fad diets that are unhealthy and unsustainable.

Start following the instructions same as mentioned for 6-12 months but there are few additional steps that shall help you lose extra fat in 3 months of time.

Exercise will play a major role here. If you were exercising say for 30 minutes earlier, then now increase it to 45 minutes to 1 hour. This will accelerate your fat loss. At times, shifting from a regular activity like walking to something like strength training or yoga can also help.

You can also increase inclusions of superfoods or function foods like Ginger+Honey water, Flaxseeds, Chia seeds, Wheatgrass etc which will help in weight management.  By eating superfoods, you will also get several nutritional benefits.

However, one thing that you shouldn’t forget is that you can lose weight in this much time, but it won’t be as much as you intended to, and secondly, starving is neither healthy nor sustainable.

A good way to start your wedding diet plan 12 weeks before the big day is by getting a rough idea of how many calories are required by your body.

There are many calorie calculators available online. It can help you in estimating the calories you will burn each day after exercising.

It is simple mathematics; you have to intake fewer calories per day than the value presented by the calculator. This will let your body lose weight.

While it may seem a tempting idea to lower your calorie level further, you should keep in mind that it should not fall below 1,200 calories per day.

If you consume fewer calories than required, it can slow your metabolism and even lead to loss of muscle and lead to nutrient deficiencies.

And importantly, don’t become calorie-obsessed. More than the calories, the nutritional value of the food matters a lot. For instance, a small slice of pizza and a bowl of a salad may have the same 100 calories. But to lose weight effectively and be energetic, you should choose the latter. [6]

4 Weeks before the Wedding

Realistically, it is quite difficult to change your diet and lose weight in such a short period. Going on a liquid diet is not recommended since it causes water retention and will make you feel heavier. A liquid diet can also make you look pale and low on energy.

Nutritionists say that such a short-term wedding diet requires detailed research to find out if it will be right for you and your type of body.

Taking professional help can help you a lot when you have less time. This can help you in controlling the calorie intake as well as make sure that you are meeting your protein requirements and other important nutrients of the body.

They may recommend you supportive supplements as well so that you shed those extra kilos and still feel energetic throughout the day.

Pre Wedding Diet plan for weight loss

Below are two diet plans for vegetarians and non-vegetarians. Following these will help you lose weight efficiently and healthily.

Vegetarian Meal Plan

Time	Meals
Early Morning	1 glass of lemon water + 4 Walnuts
Breakfast	1 cup Vegetable Upma + 1 glass Vegetable Juice + 1 cup Sprouts
Mid Morning	Coconut water/ 1 Fruit
Lunch	1 bowl Salad + 2 Roti + 1 cup Veg curry + 1 bowl Dal
Mid Snacks	1 glass of Buttermilk
Evening Snacks	Green Tea + Roasted Nuts
Dinner	1 bowl Soup + 2 vegetable dal chilla + 1 tbsp Chutney

Non-Vegetarian Meal Plan

Time	Meals
Early Morning	1 glass of lemon water + 4 Walnuts
Breakfast	2 Idli + 1 bowl veg Sambar + Vegetable Juice + 2 boiled egg whites
Mid Morning	Coconut water/ 1 Fruit
Lunch	1 bowl Salad + 2 Roti + 1 cup non-veg curry (2 pieces) + 1 cup veg curry
Mid Snacks	1 glass of Buttermilk
Evening Snacks	Green Tea + Roasted Chana
Dinner	1 bowl Soup + 2 vegetable stuffed egg Kathi Roll

Few Important Tips to Keep In Mind

1. Managing Stress Levels

Planning for your wedding can be seriously stressful. From deciding the budget to finding the best dress from the huge collection, the whole experience can get to you.

Stress can affect you physically as well as mentally. It impacts your mood, reduces your sleeping time and quality and makes you feel irritated.

Keep stress at bay so that you can focus on diet and don’t give up on it too easily.

You can try a few methods such as taking a bath before sleeping or meditating for at least 10 minutes in the morning to steady your nerves.  

2. Trying Small Samples

A wedding means good food which requires a lot of samples. So try to limit it and keep the portions extremely small.

3. Limited Consumption of Alcohol

Before the wedding, pre-wedding festivities involve a lot of alcohol. It is better to stay clear of the alcohol as it can become a barrier between you and your goal weight.

Alcohol can enhance your appetite which can make you crave unhealthy food. So moderate your alcohol consumption.

Focus On Your Goal Weight

It doesn’t matter whether you have 4 weeks or 14 weeks. Focus on the larger picture. Start having plenty of fruits, whole grains, vegetables and nuts.

Forget about the sweetened drinks, chips, chocolates, pizza, pasta etc. Keep your stress level under control. Alcohol is a strict no-no, and so are pastries and cakes.[7]

Time will fly, and you should not forget what is there at the end of the tunnel.

Just focus on your gorgeous appearance on D-day and the compliments which you will receive from the guests and your beloved ones.

Start eating healthy today!

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You can absolutely snack and still lose weight. In fact, the right snacks can help keep your fuel your day while crushing those between-meal cravings. But here’s the thing; what you choose to munch on drastically affects how much of it you can eat and how satisfied you’ll feel afterwards. When comparing 100 calories worth of different types of snacks, it is clear that not all calories are created equal.

Think about it; you can have three tablespoons of ice cream that tastes like pistachios or you can chomp on 25 actual pistachios. Both contain about 100 calories yet the whole pistachios are healthier, provide more nutrients and leave you feeling fuller for longer. We’ve put together this guide so that you can compare 100 calorie portions of different snack foods in order to make the healthiest choice for your Nutrisystem program.

Read on to learn what 100 calories really looks like:

1. Strawberries vs. Fruit Leather Roll

Strawberries: 2 cups

Fruit Leather Roll: 1 large

On Nutrisystem: 1 cup whole strawberries = 1 SmartCarb

Bright, juicy strawberries are packed with vitamin C and belly-filling fiber says Healthline. While fruit leathers and fruit snacks with the same flavor may be convenient, they don’t offer the same nutritional benefits and often contain added sugar. Opt for the real deal when a sweet craving hits. If you love the idea of an on-the-go leather, use fresh strawberries to make your own healthy version. Try this delicious recipe: Strawberry Kiwi Fruit Leather >

2. Popcorn vs. Potato Chips

Popcorn: 3 cups

Potato Chips: 15 chips

On Nutrisystem: 1 cup plain popcorn = 1 Extra

You say you’ll stop at just a few. But once you start chomping down on salty potato chips, your good intentions go out the window. All it takes is a measly 15 chips to set you back 100 calories, plus a whole bunch of extra fat. With popcorn, you don’t need to test your restraint. If you think popcorn is boring, think again! Check out Four Ways to Pump Up Your Popcorn >

3. Apple vs. Individual Apple Pie

Apple: 1 medium

Individual Apple Pie: 1/3 of a pie

On Nutrisystem: 1 medium apple = 1 SmartCarb

You get maybe two bites of an individual apple pie before you hit 100 calories. Pick the actual fruit for a snack and you get to eat the whole kit and kaboodle. Keep the skin on for more fiber. It will fill you up fast and leave your belly feeling satisfied for longer. Try making these Air Fryer Apple Chips >

4. Grapes vs. Jelly Beans

Grapes: 60

Jelly Beans: 10

On Nutrisystem: 1 cup (about 40) grapes = 1 SmartCarb

That’s right—you get 50 more grapes than jelly beans (which are pretty much all sugar anyway). Go with red or black grapes for the sweetest flavor and weight loss benefit. Healthline explains that Resveratrol, an antioxidant found in grapes, has been shown to provide protection against cancer and heart disease and lower blood glucose levels. Freeze your grapes for a refreshing treat that tastes like candy or try this Lean, Green, Grape Machine Smoothie >

5. Sliced Peppers vs. French Fries

Sliced Peppers: 4 cups

French Fries: 1 kids’ size

On Nutrisystem: 1 cup raw bell peppers = 1 Vegetable

Sure, sliced red peppers may lack the salty bite of fast-food fries. However, the vitamins, minerals, satisfying crunch and sheer volume you can eat for 100 calories makes up for it. Add some flavor by dipping your pepper slices in a yummy dip like this Artichoke Basil Hummus >

6. Baby Carrots vs. Crunchy Cheese Twists

Baby Carrots: 30

Crunchy Cheese Twists: 12 twists

On Nutrisystem: 1 cup raw carrots = 1 Vegetable

They share a hue and are heavy on crunch. However, you can eat more than double the amount of baby carrots than you can of unhealthy twists. According to Healthline, studies show that carrots may help lower cholesterol and improve eye health. They are also a good source of fiber and antioxidants. Carrots are delicious raw or cooked. Check out this recipe for Honey Balsamic Glazed Carrots >

7. Salsa vs. Guacamole

Salsa: 18 tablespoons (about 1 ¼ cups)

Guacamole: 3 ¼ tablespoons

On Nutrisystem: Salsa = Free Food

Don’t get us wrong; avocados have earned superfood status. They provide healthy fats, fiber and potassium but are quite high in calories. It’s important to watch your portions as only one tablespoon of avocado counts as one Extra on Nutrisystem. A lot of pre-packaged guac also comes with added saturated fats that you want to avoid. So, if you’re looking to dip a bunch of veggie sticks, consider lower-calorie salsa as a higher-volume alternative. Learn how to make your own delicious salsa here >

8. Blueberries vs. Fruit Flavored Candies

Blueberries: 1 ¼ cups

Fruit Flavored Candies: 1/8 cup

On Nutrisystem: 1 cup blueberries = 1 SmartCarb

Both of these little brightly-colored gems provide a pop of sweetness. However, you get more than an extra cup worth of fresh berries to fill your belly. You also get a healthy dose of antioxidants to help keep your heart and brain healthy says Healthline. Check out these 10 Tasty Blueberry Recipes >

9. Banana vs. Chocolate Chip Cookie

Banana: 1 medium

Chocolate Chip Cookie: 1 ½ cookie

On Nutrisystem: 1 medium banana = 1 SmartCarb

Granted these may not be an obvious pairing for comparison, but when one is sitting in a bowl on your countertop and the other in a jar right next to it, which do you go for? Preferably the yellow-skinned sweet and creamy option. According to Healthline, bananas are packed with heart-healthy potassium, fiber, vitamins and minerals.

When you’re not snacking on this healthy fruit, try these ideas: 10 Banana Recipes You’ll Go Bananas For >

*All calories per serving provided are from the United States Department of Agriculture (USDA).

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Humans across the globe, in general, are concerned about their body image and weight at least once. The steady rise in obesity has only added to this concern.

Excessive intake of junk food, lack of physical exercises and sedentary lifestyle are majorly responsible for this obesity menace.

This unhealthy diet and lifestyle will invite several health issues like hypertension, cardiovascular ailments, impaired glucose metabolism, sleep apnea, and depression to name a few. 

In this article, we discuss ways to tackle overweight-related health hazards and how to manage weight through an oatmeal diet. Before applying this diet, you must also know the advantages and risks involved in the oatmeal diet.

Let us see how it helps you counter the ill-effects and achieve a healthy weight. 

Further, you come to design and learn about the illustrative 7-day oatmeal diet plan that will help you to lose fat much quicker than any other method.[1]

Feel good factor with weight loss:

If you aspire to lead a long and healthy life, there is no better option than to shed some excess weight. You will feel better both physically and mentally. 

Even reducing 5 to 10 per cent of your excess fat in the body can benefit you remarkably. You will find your blood pressure easing, and your sugar metabolism and sleeping pattern improving significantly.[2]

What is oatmeal?

Oatmeal is a porridge prepared from oats, a much-preferred breakfast food by many. The chief constituent of oatmeal is oats which is a gluten-free whole grain with loads of dietetic benefits.  

You can also add fruits, berries, and nuts to your oatmeal. Adding these will enhance its taste, improve its nutritional value and will satiate your stomach.

Oatmeal diet

As the name suggests, oatmeal is the major meal you will be consuming in an oatmeal diet. 

The longer you stick to the oatmeal diet, you will experience significant weight loss along with other health benefits.  The good news is, similar results can be achieved with a 7-day oatmeal diet too. 

In an oatmeal diet, you will also eat other healthy foods to make the diet wholesome. 

You can break your oatmeal diet plan into two stages to achieve a slow, steady and sustainable weight loss.   

• Stage I: Initially you eat oats for all three meals daily for a couple of days. It need not be in the form of oatmeal. You can also eat meals prepared using oats accompanied by some fruits.
• Stage II: On completion of Stage I, you can eat oatmeal for one or two meals a day and include meals consisting of low-fat foods like lean meat, chicken or fish. You must consume more fruits and vegetables at this stage.

As an alternative, you can skip Stage I and opt for the Stage II method for the entire duration of your oatmeal diet regimen.

How to make an oatmeal diet a success?

Make sure your entrée is oatmeal for at least two major meals. This makes the diet more effective.

The normal recommended serving size of oatmeal is half a cup. Add cinnamon for flavour and consume some milk and fruit. Have a small helping of low-fat yoghurt. This will aid in digestion. For dinner, consider foods like grilled chicken, fish or a small lean steak.

Health benefits of oatmeal diet

The nutritional value of oats makes it a dietary powerhouse.

The multiple nutrients obtained from a half cup of rolled oats cooked in water are:

• Fibre: 2 grams
• Protein: 3 grams
• Fat: 1.5 grams
• Sugar: 0 gram
• Calcium: 2% of the recommended amount per day
• Iron: 6%

Oats is a nutrient-dense food and it is also amazingly filling. The abundantly present beta-glucan present in oats is a soluble fibre that slows down the process of digestion as they are lower in glycemic index . 

It also binds with cholesterol to flush it out from the body, thus reducing the incidence of heart disease and management of cholesterol levels in the body. 

Whole oats are also loaded with many essential vitamins and minerals such as Folate, Vitamin B1 and B5; Manganese, Phosphorous, Magnesium, Zinc, etc. They are rich in antioxidant compounds like phytoestrogens that helps in reducing body’s internal inflammation. 

This is an ideal breakfast cereal as it suppresses appetite and in turn, prevents unhealthy snacking throughout the day. Oats take very little time to cook and are easy to swallow.

However, one must pick whole oats than the highly processed instant oats that are available in the market.  

Regular consumption of oats will help you to reduce the risks of blood pressure, cardiac diseases etc. 

Some studies suggest that consumptions of oats may reduce the risk of bowel diseases, however, the results remain inconclusive.[3][4][5]

Is there a risk in oatmeal diet?

Though oats offer numerous health benefits, one cannot ignore the disadvantages of eating only oats for a period of time. 

The prolonged consumption of a very low-calorie diet may leave you fatigued. Likewise, an oats-only diet can result in an imbalance in your healthy nutrition intake. 

Let us enumerate the possibilities:

• Since oats are extremely low in calories; you may feel tired and undernourished at the end of the day. To overcome this shortcoming, you can eat additional vegetables and fruits to restore the balance.
• The oatmeal diet is a very restrictive diet that excludes other healthy foods. This may impact your metabolism. Tweak your diet plan in such a way that it is less restrictive. This will help you keep up with the diet.
• Eating oatmeal every single day will bore you and after a point of time, you will start to detest your diet. You can avoid this by cooking oats in different ways and including other healthy foods.

Seven-day oatmeal diet plan

Here is a seven-day oatmeal diet plan for you by our health coach Darshita Thakkar. 

A glass of warm water in the morning just before breakfast is a good way to launch your oatmeal diet. It not only helps to detoxify but also aids in a healthy bowel movement. 

Begin the first four days of your diet with a glass of lukewarm water and shift it to lunchtime from the fifth day onwards till the end of the week.  

First Day:

• Breakfast: Half cup oatmeal with one-fourth cup of skim milk. Top it off with half a banana and 4 chopped Almonds
• Lunch: 1 bowl salad,  half cup oatmeal along with one-fourth cup of skim milk and finally a single peach.
• Snack: 1 glass of Buttermilk
• Dinner: Keep it light with a vegetable chickpea salad followed by half cup oatmeal topped with skim milk.

Second Day:

• Breakfast: Half cup oatmeal with one-fourth cup of skim milk and a dash of half teaspoon cinnamon. Top it with chopped apple pieces.
• Lunch: 1 bowl of vegetable soup; only half cup oatmeal along with a similar amount of low-fat yoghurt and one apricot.
• Snack: 5-6  strawberries with 4-5 walnuts.
• Dinner: Grilled Chicken (less oil) with 1 cup sauteed vegetables;  followed by half cup oatmeal and topped with one carrot, which is a good weight loss friendly food.

Third-Day:

• Breakfast: You can have the luxury of a cup of tea or coffee on the third day. Have your customary half cup oatmeal. Top it with one tbsp of peanut butter, half cup skim milk and a few raisins.
• Lunch: Keep your lunch light with the usual half cup oatmeal cooked with 2 tbsp skim milk, one fourth cup water, steam vegetables, Indian spices and salt to taste.
• Snack: Low-fat yoghurt with sliced fruits & nuts.
• Dinner: To end the day, have steamed fish fillet with 1 cup of brown rice and stir-fried vegetables. It is important that you keep your dinner very light every day.

Fourth Day:

• Breakfast: Begin with half cup oatmeal, half cup skim milk, one poached egg and enjoy it with a cup of coffee.
• Lunch: For the main course eat half cup oatmeal with the same amount of skim milk followed by 2 pieces of Tandoor Paneer & steamed veggies.
• Snack: Handful of roasted peanuts.
• Dinner: Chicken Soup, Vegetable Fried Rice ( cooked in less oil)  will end your day on a positive note.

Fifth Day:

• Breakfast: A plate of oatmeal with 5-6 chopped cashews and pistachios s is your staple to begin the fifth day.
• Lunch: Half cup oatmeal cooked with boiled chicken, Indian spices and salt to taste will make you the biggest meal of the day.
• Snack: Green tea and dried fruits.
• Dinner: Make your oatmeal with only a glass of warm water and grilled vegetables.

Sixth Day:

• Breakfast: Start with half cup oatmeal with half cup non-fat yoghurt or milk and finally top it up with 5 chopped walnuts and 2-3 tsp of flaxseeds. 
• Lunch: For the main meal of the day you have your regular half cup oatmeal, half cup milk with broccoli florets.
• Snack: A handful of almonds and 1 orange.
• Dinner: Make this meal flat with one glass of warm water to start with, followed by 2 whole wheat vegetable rolls.

Seventh Day:

• Breakfast: On the last day of the diet, again have your half cup oatmeal accompanied by a little amount of peanut butter and a cup of tea.
• Lunch: Have your usual half cup oatmeal, with chopped beans and carrots.
• Snack: 5 walnuts l with 1 cup papaya.
• Dinner: For the final meal of the seven-day diet plan, start with a glass of warm water and follow it with Grilled chicken (low oil)  and sauteed vegetables.

You are free to tweak this effective 7-day oatmeal plan with variants. This will help you to sustain the oatmeal diet plan for a longer period. 

Furthermore, your oatmeal diet before and after is what you should consider in the long term, to retain the healthy weight obtained by you in the first place.

Talk to your doctor about this diet regimen. Choose your oatmeal diet plan with suggested adjustments.

Conclusion

The choice of oatmeal diet plan as part of a healthy diet to reduce weight is ideal. It is itself a low-calorie food item, cost-friendly with several nutritional properties. 

Oatmeal diet being fibre -rich,  is quite great to improve digestive health and manage blood sugar levels. It also makes you feel full for the most part of the day inhibiting your food craving.  As you eat less, your oatmeal diet indeed becomes an effective way to lose weight.

Oatmeal Diet is healthier for weight loss than a low-calorie diet; however, the human body cannot depend on one food group for survival.

One must include all food groups to attain optimum nutritional balance in the body. Also, one diet doesn’t fit all.

FAQ’s

Q: Does the oatmeal diet really help you to lose weight?

A: Oatmeal is a low-calorie and low-fat food. Similarly, oatmeal makes you feel fuller because of its fibre content that soaks in a lot of water.

Yes, it does help to lose weight, however, we advise inclusions of complex carbs, protein and fats to attain weight loss the right way.

Q: Is oatmeal diet enough to lose weight?

A: Oatmeal diet works for weight loss. However, the diet is not feasible in the long run. Eating a well-balanced diet and exercising regularly will help you lose weight in a healthy manner. This will also help you to keep the weight off.

Q: Is your 7-day oatmeal diet sustainable?

A: When you combine other healthy foods like complex carbohydrates, fruits, vegetables, good quality protein and fats with the oatmeal diet, you can sustain it for a long period of time.

To make this diet work, eat oats for one meal and include other foods in the rest of the meals. This will not tire you and also help you with weight loss.

Q: How does lifestyle change help weight loss?

A: Your lifestyle behaviour is a vital determinant in the maintenance of body weight. Follow a regular routine in your meal timings, avoid smoking and similar unhealthy habits. Similarly, maintain hygiene, physically be active and follow regular sleeping hours. It will surely help you to lead a healthy and contented life.

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