Do you have a strong desire for a late-night snack but you are trying to control the temptation to avoid gaining weight? Many people, due to many reasons, feel hungry again after having dinner. It can be due to work shifts, boredom, stress or if you have had a smaller or earlier dinner.
There's a lot of debate about whether or not you should eat after dinner. And, if that's okay, what are the foods to consume at that hour?
Foods that you can binge on late at night.
Berries- Berries are loaded with fibre which helps you feel full, besides they also contain magnesium, a mineral that relaxes nerves and muscles to speed faster.
Peanut Butter Sandwich- Peanut butter contains tryptophan that gets converted in the brain to melatonin to promote sleepiness. And carbohydrates like bread are needed alongside to make tryptophan more available to the brain. Hence peanut butter bread is the perfect pairing for a pre-sleep snack, and nutritious, too.
Whole-Grain Crackers- When you're hungry for something savoury and crunchy at night, then this can come in handy. Make sure they are unsalted to keep overeating at bay.
Carrot and Hummus- If you're craving something crunchy and low-calorie and filling, fresh carrots with hummus can come in handy.
Popcorn- For those who would like to eat something salty and crunchy, we would suggest they binge on popcorn. It's a high-fibre snack that will keep you full until the next meal. Leave off the butter and salt, and replace them with heart-healthy fats like olive oil or fresh herbs. In fact, three cups of air-popped popcorn contain less than 100 calories and roughly 4 grams of fibre, which will help you to feel full.
Nuts- Nuts like walnuts and almonds contain natural melatonin, protein, and magnesium, a modest handful of nuts will satiate appetite and induce sleepiness.
Roasted Grams- Roasted Grams are a crunchy nutrient-dense, low-calorie snack that's high in protein, fibre, vitamins, and minerals, which makes them a healthier alternative to salty snacks like potato chips.
Low-Fat Turmeric Milk- Milk is a rich source of important nutrients like calcium, phosphorus, vitamin B, potassium and Vitamin D. Adding turmeric to milk enables your body to relax. It gives a calming effect to the brain and gives you a perfect good night sleep.
Read More► Should Carbs Be Completely Stopped During Weight Loss?
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?
Navratri is the festival where nine days of fasting can be observed by a devotee. Many pregnant ladies wish to fast for their religious or personal beliefs. Though it is said that women during pregnancy should be very careful when it comes to fasting because it is not only the mother who needs all the essential nutrients but also the need of the fetus for healthy growth and development.
However, fasting during pregnancy is not as hard as it allows the consumption of various healthy foods at appropriate intervals. But one thing should be remembered by all pregnant ladies that they should not go hungry for long intervals as a baby's nutrition depends on the mother. It is very important to take carbs during pregnancy while fasting. Carbohydrates play a vital role in our growth system. It is an important nutrient source that not only provides energy to muscles and the brain but using the right kind of carbs in the diet can effectively help to provide essential nutrients, build the desired body or accelerate fitness goals.
There are two types of carbs slow and fast carbs which depends on the Glycemic Index ( the rate at which carbs get digested as compared to glucose secretion).
Fast carbs have a high GI and release energy at a much higher pace and get used quickly which makes you feel hungry often and add to weight gain issues. Fast carbs include processed foods such as bread, sugars, starchy vegetables, fruit juices etc.
As compared to this, slow carbs have a low GI and release energy slowly into the body and help to maintain a "satisfied" feeling as your blood sugar levels are maintained.
There are many non-pregnant women who want to shed extra calories. Fasting will be the perfect time to start their fitness journey. To lose weight and stay healthy, the purpose should be to source the right kind of carbs, which release energy slowly and helps you in the long run. Hence, for that, focus on including slow carbs in your diet such as whole grains, seeds and nuts, beans and legumes, vegetables etc. It also tends to be high in fibre.
Should Carbs Be Taken During Fasting?
Although fasting is a very traditional and customary ritual and most people fast for spiritual purification, there is no denying that if you keep yourself nutritionally in check, it can be therapeutic for the body as it can act as a form of detox and keep you healthy as well. So, it is significant to choose the right food while you are on a fast diet to prevent yourself from being deficient in important nutrients as it can make you likely to develop health ailments like weakness, heart problems, skin issues, defective bone growth, etc.
Pregnant women with illnesses such as diabetes, anaemia, high blood pressure should avoid fasting as it could lead to various other complications.
Avoiding carbohydrates will be the last thing you need to do during fasting as it provides energy to the brain and muscles and make you energetic and more productive throughout the day. So, Make sure you are getting enough right kind of carbohydrates, proteins, minerals and vitamins from different sources and be vigilant about selecting healthy foods rather than munch on processed foods.
There are various food options that include slow carbs and few tips to make your fasting healthier:
Because you are fasting, you tend to eat lesser food than usual, and are hungry at odd times, eating slow carbs foods can help you keep fuller for longer as they take longer to digest and break down. Combine high carbohydrates like potatoes and sabudana (widely used in fasting) with other fibrous vegetables like spinach, cabbage, tomatoes, capsicum, bottle guard, etc. Also, try to bake, roast or grill vegetables instead of deep-frying them. Kuttu is a brilliant combination of carbohydrates (70-75 per cent) and protein (20-25 per cent). It is also rich in proteins, B-complex vitamins and minerals like phosphorus, magnesium, iron, zinc, copper and manganese. Use it to make chapatti instead of gorging on puris.
Samak rice is extremely easy to digest and provides energy, contains a high amount of fibre, B-complex vitamins and important minerals like iron and magnesium.
Try and adopt healthy snacking and don't binge on puris, sabudana vada, potato chips, and other delicacies as they are loaded with sugar, salt and fat content, Instead, opt for roasted makhana as they loaded with antioxidants or a mixture of nuts (almonds/raisins/walnut)/ baked chips, roasted peanuts, etc.)
Eat plenty of seasonal fruits and vegetables.
Eat small meals and do not starve yourself. This will help maintain blood glucose levels and prevent you from feeling low.
Keep yourself hydrated. Drink lots of water and fluids like coconut water, lemon water, and buttermilk without adding sugar. These beverages will keep you satisfied for a long time.
While you can gorge on the above-mentioned food items, also try out these healthy recipes this Navratri season:
Sweet potato chaat
1 bowl (250 gms)
Calories-304.5 Cal Carbs-62.09 gms
2-3 Sweet Potatoes (Boiled)
A handful of almonds, peanuts and walnuts
1 tsp Cumin powder and Black pepper
1 tsp chia seeds and roasted flax seeds
Rock salt for taste
1 lemon (for juice)
Boil sweet potatoes and peel them and cut them into small pieces
Now mix the nuts with sweet potatoes
Now add salt, cumin powder and black pepper to it and mix it properly, add lemon juice also
Sprinkle chia seeds and flax seeds
The chaat is now ready to eat
2 pieces (45 gms)
1 cup Kuttu ka Atta / Buckwheat Flour
1/2 cup Sour Curd
1 /4 tsp Ginger paste
Salt to taste
1 tbsp Fresh Coriander (Grated)
1 tsp Green Chilli (Chopped)
Clean and wash the buckwheat in enough water only once. Then drain the excess water using a strainer
Mix the buckwheat, sour curd and half a cup of water in a bowl. Cover it and soak it for at least 4 to 5 hours.
Now add green chilli, ginger paste and salt to the batter and mix very well
Pour the batter into a greased thali and spread evenly by rotating the thali clockwise. Also, Sprinkle freshly chopped coriander
Steam in a steamer for 10-12 min. Or till the Dhoklas are cooked
Cool slightly, cut into pieces and serve immediately with green chutney.
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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.
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Snoring can be frustrating and annoying, especially for those who sleep with a snorer. The National Sleep Foundation reports that one in three men and four women snore every night.
Though snoring is often overlooked as a minor issue, it can occur due to various reasons requiring immediate attention. Obesity or being overweight is one of the leading causes of snoring. Snoring accompanied by irregular breathing is a sign of cardiovascular disease risk. Sleep apnoea can be another condition that increases the chances of snoring. Sleep apnoea is a sleep disorder in which the breathing repeatedly stops and resumes again. Fortunately, plenty of remedies are available to treat snoring naturally without using over-the-counter (OTC) drugs.
Obesity or Excess Weight
For those who have started snoring after gaining weight, shedding some extra pounds can be quite helpful. Obese people tend to have excess tissue and fat in the neck region, which can reduce the airway size and elevate the risk of airway collapse. Studies have proved that weight reduction can eliminate the frequency of snoring with increased weight losses causing near to complete elimination of snoring.
Snoring accelerates when people lie in the supine position or on their backs. When someone lies down on the back, the tissues surrounding the airway are pulled down by gravity, making it narrow. Research and studies on snorers have revealed that the intensity and frequency of snoring reduce considerably when they lie on their sides.
Blocked Nasal Passages
Snoring can also be prevented by keeping the nasal passages open. When the nose is clogged or blocked, air moves in much faster, leading to snoring. Hot oil massages or nasal oil drops can open the blockages in the nose. Also, a hot shower before bed can be quite beneficial as the moisture opens the nasal passages and reduces the chances of snoring.
Staying hydrated is crucial not only to avoid snoring but also to maintain overall health and well-being. When the body is dehydrated, secretions in the nose and soft palate becomes stickier. This can obstruct the proper flow of air and cause snoring. For men, it is recommended to consume at least 3-4 litres of fluid every day, while women must consume 2-3 litres of fluids daily.
Smoking and Alcohol
Researchers believe that snoring in smokers can occur because of oedema and upper airway inflammation. While it takes time to show the effects but quitting smoking can significantly lessen the chances of snoring. Alcohol is another substance that relaxes the muscles around the airway, increasing the likelihood to snore among drinkers. Therefore, it is often recommended not to indulge in drinking in the hours leading to bedtime.
The tips mentioned above can bring positive results if tried daily. It is important to try them all to find the ideal remedy that helps.
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एक नए अध्ययन से पता चला है कि कोविड-19 महामारी के दौरान बच्चों का वजन अधिक बढ़ गया, खासकर 5 से 11 साल की उम्र के बच्चों का। जर्नल ऑफ द अमेरिकन मेडिकल एसोसिएशन में प्रकाशित निष्कर्षों ने संकेत दिया कि कोविड -19 महामारी के दौरान शरीर के वजन में वृद्धि और मोटापे की व्यापकता थी, खासकर 5 से 11 वर्ष के बच्चों के लिए।
यह निर्धारित करने के लिए कि क्या महामारी के दौरान बच्चों ने अतिरिक्त वजन उठाया, शोधकर्ताओं ने 1,91,509 बच्चों के इलेक्ट्रॉनिक स्वास्थ्य रिकॉर्ड का विश्लेषण किया, जिनकी आयु 1 मार्च, 2019 से 31 जनवरी, 2021 तक 5 से 17 वर्ष थी।
शोधकर्ताओं ने कहा कि 5 से 11 साल के बच्चों ने कोविड -19 से पहले की समान अवधि की तुलना में कोविड -19 के दौरान 5.07 पाउंड अधिक प्राप्त किए, जबकि 12 से 15 वर्ष के बच्चों और 16 से 17 वर्ष के बच्चों ने 5.1 पाउंड और 2.26 पाउंड से अधिक प्राप्त किया।
5 से 11 साल के बच्चों में, वजन बढ़ने के कारण लगभग 9 प्रतिशत अधिक बच्चे अधिक वजन वाले या मोटे हो गए, जबकि 12 से 15 साल के युवाओं में 5 प्रतिशत और 16 से 17 साल की उम्र में 3 प्रतिशत बच्चे थे।
5-11 और 12-15 वर्ष के समूहों में अधिकांश वृद्धि मोटापे में वृद्धि के कारण हुई।
कोएबनिक ने कहा, हमें बिगड़ते मोटापे की महामारी की निगरानी में तुरंत निवेश करना शुरू करना होगा और बच्चों को स्वस्थ वजन हासिल करने और बनाए रखने में मदद करने के लिए आहार और गतिविधि हस्तक्षेप विकसित करना होगा।
यह भी पढ़े► कैंसर से पीड़ित बच्चों में और गंभीर हो सकता कोविड संक्रमण : लैंसेट