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Sometimes you pay Rs 2, a month thinking that the money paid will motivate you to get to the gym. However, it is possible to lose those extra kilos at home with some simple exercises and by following a good diet. All that you need is some discipline and dedication.

Obesity is the most prevalent form of malnutrition across the globe. In India, the prevalence of obesity is This means that more than a million people are obese in India. One must understand that although a low carbohydrate and a high-fat diet Atkins diet has been shown to cause weight loss of about 3.

Water should be the main beverage and drinks with high sugar content, such as soft drinks and fruit juices, should be limited or avoided.

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Singh said such a diet may lead to constipation due to low fibre intake and kidney stones. Carbohydrates are not bad; however, it must be borne in mind that a high intake of simple carbohydrates from sodas, candy, and pastries will cause weight gain. On the contrary, complex carbs from oats, brown rice, and dal provide energy and are important for overall health. Indians have this myth, that 5—6 small meals is a lot of eating in a day, but that is not true.

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On the contrary, the amount of calories you consume in three major meals is a lot for the body to take as compared to five-six small meals. It simply means to munch a handful of snacks or one fruit in between your main meals just to obtain a steady stream of energy throughout the day.

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An experiment by the University of Missouri involving 20 overweight females between the ages of 18 and 20 proved that a high protein breakfast led to reduced cravings and they also snacked less on unhealthy foods. Moong dal parantha, sprouted moong with poha or upma, muesli or flakes with fruits and seeds or oats idlis, eggs in different forms, peanut butter sandwich with a glass of milk or fresh fruit juice. Fruits with buttermilk or green tea. Homemade dal or legumes, roti, veggies with soup and green salad and raita or curd.

Protein shake, nuts and seeds, veg sandwich or milk and apple. Researchers at Pennsylvania State University conducted a study which proved that nuts such as almonds have anti-cholesterol benefits and hence should be included in your diet. Dal, veggies, with brown rice or roti and vegetable soup. And you should keep in mind that a light dinner is important, since the digestive system should get rest at night.

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    As a sports nutritionist, I'm always on the lookout for research about how various foods can enhance athletic performance , speed recovery, and build muscle mass. When I pass this info on to my clients, they often feel the effects quickly, and I relish remarks they share like, "Wow, what a difference! What to Eat After a Workout.

    Recent research shows that this ruby red root veggie may be more effective at boosting energy than caffeine, or nearly anything you'll find in the supplement aisle. To bolster your performance, invest in a juicer and grab some fresh beets, which are in season year-round.

    11 Fitness Foods to Help You Get in Shape Faster

    Or look for bottled beet juice, which can be sipped straight or blended into a pre-workout smoothie. Research conducted at the University of Memphis Exercise and Sport Nutrition Laboratory found that consuming honey before exercise provides "time-released" fuel to give athletes steady blood sugar and insulin levels over a longer duration. This natural sweetener also boosted power, speed, and endurance in competitive cyclists who downed it prior to and at mile intervals throughout a mile race. Enjoy it straight off a spoon, or mix it into a pre-workout snack like oatmeal.

    Pea protein powder has been generating serious buzz in the sports nutrition community for some time now. The arginine in this powder which is made from yellow peas has also been shown to enhance immunity, while the lysine boosts calcium absorption and decreases calcium losses to help maintain strong bones. One scoop can pack more than 25 grams of lean protein , which can be whipped into a smoothie along with almond milk, a dollop of almond butter, cinnamon, and frozen cherries or berries.

    To test the anti-inflammatory and recovery effects of blueberries, researchers at Appalachian State University recruited well-trained athletes and fed them about 9 ounces of blueberries daily for six weeks, plus another 13 ounces an hour before a two-and a-half-hour run. The results were impressive. I t might be fashionable to exclude carbohydrates from your diet, but it is not necessarily the healthiest approach to eating — especially if you are also working out.

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    If your food has a label, however, then be wary. A common mistake is to ditch your healthy eating plan before you see the results. Denoris recommends persuading others to join you — or at least surrounding yourself with supportive people. You should also only start a regime when your life feels relatively stable. You could add chicken or eggs to a salad, or drink a shot of whey protein with your meal.

    C arb flexing means eating more good carbohydrates, such as green and root vegetables, at the right time of the day. You should eat a bit more carbohydrate earlier in the day to give you more time to convert it into energy. S econd, eat any starchy carbohydrates such as potatoes and rice after you have done some exercise. O ften people think that if you are training for an endurance event , you should eat carbohydrates before, during and after you exercise.