Negative calorie food refers to those items that consume more energy during their digestion, in comparison to the amount of energy they gives to the body. We can say that the calorie cost of digesting the food would be greater than its energy content.
These foods are typically high in fibre and have a low glycaemic index. Calories are an important component of food and everything we eat has calories. Calories are of two types. One is empty calories which don't have much nutritive value but just has calories and promotes weight gain. Foods with high fibre and water content usually have fewer calories and we need more energy to digest them, these are called negative calorie foods. These foods help to lose weight as they are not only low in calories but also help to burn out more calories than others. Most negative calorie foods are plant-based.
Here we are sharing the following 10 negative calorie foods:
It contains 16 kcal/100g. It is rich in fibre, vitamin A, C and Folate. It is one of the most popular negative food items as most of its calorie value is stored in cellulose. Our body receives very few calories from celery as it is full of undigested fibre.
Colourful berries such as blueberries, strawberries, raspberries typically contain just 32 kcal for a half-cup quantity. Berries are called negative calorie foods because of their low glycaemic index and their protein content. It also contains antioxidants, which protects us from various cancers.
It has 19kcal/100g. Apart from its water content, it is an excellent source of fibre, potassium and vitamin C. Tomatoes also contain lycopene, an antioxidant known to protect us from skin cancer.
They contain 41 kcal/100g. Its vitamin A content is good for the eyes. Carrot fibre content keeps the stomach full for a longer time thus helps in weight loss.
It contains 15 kcal/100g. This vegetable has high water content which is great to satisfy thirst along with providing all the necessary vitamins and minerals. The water content present in cucumbers is great for hydration. Along with quenching thirst, this fruit provides dietary fibre and is good for irritable bowel syndrome and diabetic patients.
It has 30 kcal/100g. Some of the benefits of watermelon rind include a healthy heart, provide hydration and regulation of blood pressure. Additionally, watermelon seeds also have many health benefits starting from the prevention of anaemia to immune-boosting properties. The water content present in watermelon and vitamins A, B6, C along with lycopene act as an immune-boosting food.
It provides 52 kcal/100g. Apple contains a good amount of antioxidants, vitamin C and fibres. Apple's high fibre content helps in weight loss and it also helps to boost cognitive performance. Quercetin, an antioxidant present in apples, is also associated with lowering the risk of type 2 Diabetes.
It contains 34 kcal/100g. Its vitamin A content improves vision. Calcium, Phosphorus, vitamin K content is essential for healthy bone development. Iron and folic acid help to prevent anaemia. Kaempferol, a flavonoid present in broccoli, has anti-inflammatory properties. Broccoli is also rich in Alpha linolenic acid (ALA) which is crucial for brain growth and development.
It contains about 17 kcal/100g. It is packed with many important vitamins, minerals and antioxidants. This has high fibre content and a low-calorie count. Fibre plays an important role in digestion. Zeaxanthin, present in Zucchini, plays an important role in preventing oxidative stress and improves eye health.
It provides about 15 kcal/100g. Its vitamin C, Calcium, vitamin K, vitamin A content helps in boosting immunity. The fibre content of lettuce helps in weight loss. It is also associated with a healthy heart and maintaining eye health.
Are There Any Side Effects?
There is no evidence that eating negative calorie foods leads to side effects. However, directly eating low amounts of calories is not advised if you are not under the supervision of a dietician. The calorie requirement to reduce weight is individualised. The requirement varies depending on the person's height, weight, BMI, BMR, and physical activity.
These foods can be added to our daily diet as snacks or cooking ingredients. Cucumber, tomatoes, carrots and lettuce can be used in various salads. Berries, apple or watermelon fruit can be used as a mid-morning or evening snack. Broccoli, zucchini or lettuce can be used in various preparations during cooking.
Read More► Should Carbs Be Completely Stopped During Weight Loss?
Travelling calories don't count but it's important to keep yourself in shape. Working out has become more of a lifestyle than any leisure activity. It indeed gets difficult to maintain timely eating habits. But there are always some ways out if you are willing to choose healthily. Dietician and Nutritionist Sakina Mustansir shares few ways to keep a balanced diet:
Try to Eat Homemade Food/Cook Your Own Meal
There is an old saying, "your mood changes when you eat according to the person's mood who made it." Even when you cook unhealthy food it becomes healthy when it's made at home. It's always convenient to carry food from home rather than eating at roadside vendors or unhygienic food. So, try to cook your own meal wherever possible. Also carry munching snacks like nuts, dried fruits, peanut butter sandwiches or whole wheat/multigrain bread sandwiches, protein bars etc.
No amount of soft drinks or hard drinks will subside the need for water in our body. It's always recommended to be hydrated. Research shows when you are dehydrated it results in forced hunger cravings. You confuse hunger with thirst and get sugary food cravings or indulge in binge eating. Do you know? Drinking water before every meal cuts the portion size and you end up intaking fewer calories.
Don't Skip or Avoid Breakfast
Most of the people skip breakfasts on the trip which makes them more lethargic which enables them to follow healthy eating patterns. If you eat a healthy breakfast your body fills up the nutrients and proteins it requires for the day and starves the carvings off. Buffet breakfast is a trap, don't indulge in overeating either. Cater to the energy your body needs at the moment. While travelling, never skip breakfast. Always aim for a good healthy breakfast so as to avoid hunger pangs and binging on unhealthy snacks later during the day. Also carry some uncut fruits or boiled eggs or chickpeas from the breakfast table for later, to keep you energetic for the exploration.
Avoid Alcohol or Sugary Beverages
The calories in beverages are more reactive as compared to the calories in solid food. Being on a vacation doesn't mean your liver is on a vacation as well. Cutting on calories or alcohol fat is more difficult than cutting down the vacation fat. Avoid sodas if that's convenient.
Usually the most authentic local cuisine also happens to be the healthiest. So while traveling, always try the country's authentic cuisine rather than fast food joints and processed foods. This will not only keep you healthy and give you more energy to explore but you will have an opportunity to taste different cuisines and experience their culture.
Don't Stress About Treats
Give yourself a break, don't keep a count on everything you eat. You always end up eating more if you stress about what you eat all the time. Having a healthy relationship with what you eat is important. Plenty of vegetables are healthier than you are aware of.
Any weight you gain while you travel is most likely to be water retention or constipation. You are most likely to reduce this in a span of one week when you're back to your lifestyle. Be diligent with your exercise or walks while travelling.(By N. Lothungbeni Humtsoe)
Read More► Should Carbs Be Completely Stopped During Weight Loss?
आयुर्वेद में विरुद्ध आहार - Viruddh Ahara in Ayurveda in Hindi
स्वास्थ्य के दृष्टिकोण से पौष्टिक भोजन का विशेष महत्व है. लेकिन शरीर का पोषण और ऊर्जा देने वाले खाद्य पदार्थों का सेवन गलत समय और गलत तरीके से किया जाए तो शरीर पर उसका प्रतिकूल असर भी पड़ सकता है. आयुर्वेद में वर्णित विरुद्ध आहार की अनूठी अवधारणा खान-पान की ऐसी ही विसंगतियों के बारे में बताती है. विरुद्ध आहार का अभिप्राय ऐसे दो भोजन या खाद्य पदार्थ से है जिसका एकसाथ सेवन करना स्वास्थ्य के दृष्टिकोण से हानिकारक सिद्ध हो सकता है. इसके अलावा गलत समय, गलत खुराक और गलत मौसम में भोजन का सेवन भी विरुद्ध आहार का कारण बन सकता है. विरुद्ध आहार कई तरह के रोगों जैसे त्वचा रोग, बवासीर, जुकाम, मधुमेह आदि का कारण बन सकता है. आइये जानते हैं कुछ ऐसे खाद्य पदार्थों के बारे में जिनका एक साथ सेवन विरुद्ध आहार का कारण बन सकता है -
विरुद्ध आहार - Viruddh Ahara in Hindi
भोजन के साथ फल : फलों का सेवन उत्तम स्वास्थ्य के लिए जरुरी है. लेकिन फलों के सेवन को लेकर कई तरह के सवाल आम लोगों के मन में उठते रहते हैं. मसलन, क्या फलों को भोजन के साथ लेना सही है? इसी तरह, क्या फलों का सेवन खाली पेट करना चाहिए या भोजन से कम से कम 30-40 मिनट पहले करना चाहिए? आयुर्वेद की माने तो यह वास्तव में फल की प्रकृति और व्यक्ति की पाचन शक्ति पर निर्भर करता है। फलों का सेवन भोजन के दौरान या भोजन से पहले या बाद में और साथ ही व्यक्ति के पाचन के अनुसार किया जा सकता है। भोजन के क्रम में पहले मीठे पदार्थों का सेवन करना चाहिए, उसके बाद खट्टा, नमकीन, तीखे, कड़वे और कसैला फलों का स्वाद लेना चाहिए। इसलिए मीठे फलों को भोजन के पहले भाग में शामिल किया जा सकता है।
फल के साथ दूध - दही : मीठे फलों के साथ दूध लेना ठीक है और इसका स्वास्थ्य पर कोई दुष्प्रभाव नहीं पड़ता। लेकिन खट्टे फल के साथ दूध से परहेज करना बेहतर है। आयुर्वेद के अनुसार किसी भी डेयरी प्रोडक्ट के साथ खट्टा फल नहीं खाने की सलाह दी जाती है क्योंकि यह पाचन को प्रभावित कर सकता है। साथ ही शरीर में विषाक्त पदार्थों का उत्पादन कर सकता है। साइनस, सर्दी-खांसी और एलर्जी का यह कारण बन सकता है।
मछली और दूध : आयुर्वेद में मछली और दूध का सेवन एक साथ करने की सख्त मनाही है. दोनों के एकसाथ सेवन से अपच और त्वचा रोग हो सकता है। इन दोनों की प्रकृति अलग - अलग होती है। दूध ठंडा होता है और मछलियाँ गर्म। इन्हें एक साथ लेने से दोष उत्पन्न होता है जिससे त्वचा रोग होने की संभावना प्रबल हो जाती है।
केला और दूध : आयुर्वेद में केला और दूध को एक साथ खाने की सलाह नहीं दी जाती है। आयुर्वेद इस संयोजन को विष के समान मानता है। ऐसा कहा जाता है कि यह शरीर में भारीपन पैदा करता है और दिमाग को धीमा कर देता है। लेकिन इसके बावजूद केला और दूध आपका प्रिय भोजन है तो यह सुनिश्चित करें कि केला बहुत पका हुआ हो। साथ ही पाचन संबंधी विकारों से बचने के लिए उसमें इलायची और जायफल मिला ले तो बेहतर होगा।
दही के सेवन का समय : दही का सेवन हमेशा दिन के समय करना चाहिए। रात के समय दही के सेवन से बचें। इससे कफ की प्रवृति बढ़ने की संभावना रहती है। साथ ही दही को गर्म नहीं करना चाहिए क्योंकि गर्म करने से दही के गुण खत्म हो जाते हैं। मोटापे, कफ रोग और रक्तस्राव विकारों और सूजन संबंधी बीमारियों वाले लोगों को इससे बचना चाहिए। खट्टे दही से बचना चाहिए क्योंकि इससे गैस्ट्राइटिस हो सकता है।
दूध और चावल : दूध और चावल को एक साथ लिया जा सकता है लेकिन इसका भी एक तरीका है. यदि पके हुए चावल को दूध के साथ मिलाकर सेवन किया जाए तो कोई नुकसान नहीं होता. दूध और चावल के साथ नमक का प्रयोग वर्जित है क्योंकि इससे अपच की समस्या हो सकती है।
मीठे खाद्य पदार्थ : रात के समय मीठे खाद्य पदार्थों के सेवन से बचना बेहतर है क्योंकि इससे कफ दोष बढ़ सकता है।
सब्जियां और दूध : हरी पत्तेदार सब्जियों और मूली का सेवन करने के बाद दूध पीने से बचना चाहिए। इससे अपच, त्वचा का रंग फीका पड़ना और त्वचा रोग हो सकते हैं।
यह भी पढ़े ► बीमारियों का वाहक है विरुद्ध आहार
Our heart is the key organ in the circulatory system pumping oxygenated blood to various organs. People mostly ignore or are not aware of the symptoms of an approaching heart attack or cardiac ailment. With an increasing prevalence of a sedentary lifestyle, monitoring heart health becomes even more essential. Hence, one should be aware of the newly observed symptoms and complications that signal towards an unhealthy heart.
Chest Pain is Just One of The Many Overlooked Signs
Chest pain is one of the most common signs of an approaching cardiac ailment. Uncomfortable pressure, squeezing, fullness, burning, tightness, or pain in the centre of the chest should be reported to the doctor. Many times these symptoms are confused with gastritis and heartburn.
Snoring and interrupted sleeping patterns
Snoring and sleep-related problems like insomnia and sleep apnea, a disorder where breathing get disrupted while you sleep, have a direct link with heart diseases and other cardiovascular ailments.
Shortness of Breath
Unexplained shortness of breath while doing small amounts of physical activity, at rest or while sleeping (that can wake you up) may indicate an underlying cardiac ailment. Women are more likely to suffer/report shortness of breath when dealing with heart troubles.
Waking up tired, restless and noting higher blood pressure levels in the morning, signals towards an unhealthy heart. Though, one should get a clinical assessment done for ensuring a clear diagnosis.
Sweeting more than usual or without any physical activity, especially if one is not exercising or being active can be an early warning sign of an approaching heart-related ailment. If someone is sitting and suddenly starts sweating profusely, it could be a sign of an oncoming heart attack.
An irregular heartbeat or more formally known as "arrhythmias", is a condition where the heart doesn't pump blood at its normal rhythm. Anyone who is relatively healthy and still has an irregular heartbeat, also indicate a chronic heart condition.
Pain in the chest and upper arm area is what most people typically associate with heart problems. However, pain in the neck or jaw is a potential point of angina pain or discomfort when the heart lacks oxygen-rich blood. Women are more likely to exhibit these symptoms than men, but if the symptoms persist it is advisable to consult a doctor.
A persistent cough is not always a sign of a heart problem, as it's a common symptom of various other common illnesses like cold, flu, and bronchitis. But a never-ending cough can be a sign of fluid building up in the lungs, which signals congestive heart failure.
When the heart isn't able to pump efficiently, blood can back up into the veins that take blood through the lungs. When there is excessive pressure in these blood vessels, fluid is pushed into the air spaces (alveoli) in the lungs. Hence, an unending cough can be caused by the irritation and fluid in the lungs, which is similar to what can cause shortness of breath.
With the current lifestyle patterns, it is very important to monitor your heart health. There can be various hidden symptoms contributing towards an unhealthy heart, hence a timely diagnosis and an active lifestyle should be given attention to. The above-mentioned symptoms can be a few of many symptoms denoting an approaching heart ailment, as a reason being aware towards your own health and consulting for timely clinical interventions become essentially important.
Read More► Why Young Indians More Vulnerable to Heart Attack?
What are black foods? Foods with the pigments called anthocyanins are known as black foods. Anthocyanins are found in black, blue and purple coloured foods and have hidden nutrients and benefits galore. These pigments have rich anti-oxidant properties which promote health and have the potential to reduce the risk of cancer, heart disease and stroke. They play a huge role in immunity. They are fun, healthy, offbeat and make for a nice visual treat too.
Few Interesting Ones and Their Benefits:
Cultivated in South East Asian belt, this rice has a nutty flavour and can be used in many recipes. In China this was known as the Forbidden rice in ancient times as it was reserved for only royalty. Now, some parts of north East India grow black rice too. They are loaded with lutien and zeaxanthin and promote good eye health. They have cancer fighting properties due to their high anti-oxidant and fiber content. They can be used in puddings, stir fries, risotto, porridge, noodles, bread and even makes a great idea for a good kheer!
A closer to home surprise! Indians have used black dal since ages. They are used as gravies and in mixed dal preparations. They are rich in fibre, iron, folate and protein and can be quite delicious too.
With the western influence on our eating habits, it has brought along a long list of good foods. Olives are one of them and they are versatile in their flavour. They can be added to salads, pastas, stir fries and some pickles and drinks too. Olives contain monounsaturated fats, Vitamin E, Polyphenols and oleocanthal which is a strong anti-inflammatory and pain-killer compound found in olives. This little power-packed food can protect your arteries from clogging, maintain eye health, prevent DNA damage, promote good skin health and also hair health.
Black Sesame Seeds
Commonly known as Til, they come with a huge bunch of benefits, loaded with fibre, protein, magnesium, potassium, iron, calcim, zinc, copper, selenium and Vitamin E. It also contains sesamin, which helps reduce inflammation and plays a vital role in joint pain. Yes! All of that in a daily allowance of 1-2 teaspoons can do wonders for your health. They can be used in salads as garnish, in laddoos, in breads, smoothies, soups, hummus, dips and even tahini. They can be consumed soaked, sprouted, baked or roasted too.
Known for their sweet taste and popular flavour, black grapes are a favourite for many. This seasonal fruit has a host of benefits to give us. Black grapes contain Lutein, Zeaxanthin which prevents retinal damage and macular degeneration. Resveratrol in grapes are known to have anti-cancer properties and have a huge protective effect on cardiac health by lowering LDL levels too. Proanthocyanidins present in this fruit has great benefits for skin health too. Use these grapes in salads, smoothies, jams, and even good old curd rice!
Yes you heard that right. Well these aren't naturally found, but develop this colour due to a process that turns them black and used widely in Asian cuisine. It is regular white garlic that has been fermented or aged. It possesses a caramelized, savoury richness that adds flavour to stir fries, meat bakes, rice and noodles preparations and soups too. These have properties that prevent cell damage and hence protect us from cancers. Black garlic contains more anti-oxidants [almost 2X] than its white counterpart.So why wait -add them in small doses into your meals and let your health thrive.
Advantages: As mentioned above they come with a host of benefits such as anti-cancer, anti-ageing, good for eye, heart, skin and hair health too.
Disadvantages: Nothing in particular. There are no real toxicities associated with these foods that are reported and are considered generally safe, but always do remember, too much of anything is not the rule in nutrition.
Points to remember: Always ensure you have a balanced diet that contains all food groups, myriad colours, nutrients and varieties choose in moderation and build them into your daily meal plan with the help of a nutritionist.
Read More► Herbs, Nuts and Fruits to Enhance Your Daily Diet
Nutrition is the cornerstone of good health and development. From September 1-7, National Nutrition Week is being observed to spread awareness about good nutrition diet and healthy lifestyle. The nutrition week is observed to make people understand the importance of a nutrition filled diet so they can maintain a healthy lifestyle.
Apricots are a great supply of vitamins and minerals that are required for a healthy body. Eating apricots as a part of a diet rich in fruits is a great way to prevent cancer, low cholesterol, and heart disease risk. Apricots also enhance vision and improve digestion. Besides, it also aids in weight loss and improves skin health. The dietary fibre in Apricot increases the metabolism which improves the human body's digestion and prevents constipation. Apricot is also a good source of iron making it one of the curing food for anaemia.
It is a shrub from China and areas of Europe. It contains many medicinal compounds and nutrients like vitamins, amino acids and fatty acids which are good for a healthy immune system. The leaves and the berries of sea buckthorn are all used for their medicinal and nutritional qualities. Sea buckthorn is also used as a cosmetic treatment like sunscreen or any other remedy for skin problems. In herbal medicine, sea buckthorn is used to stimulate the digestive system and enhance heart and liver health as well. It is helpful for other health issues like diabetes, high cholesterol, high blood pressure, inflammation, and arthritis. According to Aseem Sood, Managing Director, Proveda India, their new nutritional powerhouse 'Sante Sea buckthorn Juice' is useful for all parts of human health.
Giloy has been used in Indian medicine for a very long due to its medicinal properties. Giloy is a powerhouse of antioxidants that attacks free-radical and prevents diseases. It helps in cleansing the blood and ward off liver diseases and urinary tract infections. Consuming Giloy is very beneficial as it improves digestion and treats bowel-related issues like constipation. Giloy is for excellent health and regular consumption of Giloy juice helps to reduce the high level of blood sugar and respiratory problems. It is also beneficial in treating arthritis.
Amla also known as gooseberry is powerful than any other fruit and is considered as one of the superfoods. Vitamin C, one of the nutrients in Amla, is easily absorbed by the body to combat the common cold. Studies have proven that carotene in Amla improves vision and regular consumption leads to improved eye health. One of the most exciting advantages of Amla is that it burns fat. Consuming Amla before a meal makes one feel full and help them eat less. Amla also boosts metabolism that will help in faster weight loss. This superfood also prevents dandruff and strengthen the hair follicles making hair look beautiful.
Ginseng is a light coloured, fork-shaped root herb that boosts energy and controls blood sugar and cholesterol levels. It helps to promote physical and mental activity for those who feel weak and tired most of the time. Some initial studies on cancer patients receiving treatment have shown that ginseng help reduces cancer-related weakness. Due to its antioxidant and anti-inflammatory properties, Ginseng reduces inflammation. Ginseng also benefits brain functions like memory or mood swings.
Blueberries are incredibly healthy, nutritious and widely popular and often known as a superfood. Blueberries are low in calories. These berries are among the most nutrient-packed berries containing fibre, Vitamin C, Vitamin K and Manganese along with a small number of other nutrients. The king of antioxidant foods, blueberries protect your body from free radicals preventing early ageing and other diseases like cancer. People with high blood pressure issues can consume blueberries as a part of their daily diet. Alongside, it also prevents heart diseases and helps in maintaining brain functions and also improving memory.
Read More►Millets can reduce risk of developing cardiovascular disease