# Eat Fit Get Fit > Low Carb and Keto Consulting --- ## Pages - [Low Carb A-Z : A Glossary of Words Used in Low Carb](https://www.eatfitgetfit.com/low-carb-glossary/): A low-carb diet can seem overwhelming with all the specific terms and jargon. Whether you are new to this way... - [Testimonials](https://www.eatfitgetfit.com/testimonials/): Our TestimonialsA client is the best judge of your work. We are honoured to work with some exemplary people and... - [Schedule a Discovery Call](https://www.eatfitgetfit.com/schedule-a-discovery-call/): Book a Complimentary 30-min discovery call to understand how we can help your health goals. Enter the details below in... - [Recipes](https://www.eatfitgetfit.com/recipes/): Awesome Chef provides easy to make Indian LCHF recipes for weight loss. Delicious low carb recipes suited for the Indian lifestyle. - [Media](https://www.eatfitgetfit.com/media/): In the News Gastronama: DIY meal kits that help you stay healthy22nd Apr 2018 | DT NEXT LifestyleMany are aware... - [Why Eat Fit Get Fit](https://www.eatfitgetfit.com/why-eat-fit-get-git/): Are you wondering if your current health could be a cause for concern? Find out if Eat Fit Get Fit (Indian LCHF Keto) diet program is right for you. - [My Story](https://www.eatfitgetfit.com/my-story/): My transformation story after following Indian LCHF and implementing the Keto diet in Chennai. See what benefits I experienced with Low Carb diet. - [Privacy Policy](https://www.eatfitgetfit.com/privacy-policy/): Policies, Terms and Conditions of Awesome Chef. What we collect and what we use the data for including cookies, payments and analytics. - [Blog](https://www.eatfitgetfit.com/blog/): Awesome Chef's LCHF (low carb keto) food blog provides simple keto and lchf recipes, information about low carb keto diet that you can follow with ease. - [Programs](https://www.eatfitgetfit.com/programs/): Our lchf keto diet consulting program helpspeople understand low carb eating with practical tips on how to adopt the Low Carb High Fat diet. - [Home](https://www.eatfitgetfit.com/): Eat Fit Get Fit is a Low Carb Keto Diet Consulting in Chennai for people who want to lose weight & stay healthy by following the Indian LCHF / Keto Diet plan. --- ## Posts - [The Power of Protein](https://www.eatfitgetfit.com/the-power-of-protein/): In nutrition, protein stands out as a crucial macronutrient performing a myriad of essential functions in our body. From building... - [Unlocking the Sunshine Vitamin: The Ultimate Guide to Vitamin D's Power](https://www.eatfitgetfit.com/unlocking-the-sunshine-vitamin-the-ultimate-guide-to-vitamin-ds-power/): Dive into the transformative power of Vitamin D with our comprehensive guide. Discover how this essential nutrient bolsters bone health, immunity, and overall well-being. - [Managing Diabetes: Smart Breakfast Choices for Diabetics](https://www.eatfitgetfit.com/managing-diabetes-smart-breakfast-choices-for-diabetics/): Looking for breakfast choices for diabetics? Kickstart your morning routine with these diabetes friendly, non-glucose spiking meal options. - [Low Carb For Athletes: How It Can Affect Performance](https://www.eatfitgetfit.com/low-carb-for-athletes-how-it-can-affect-performance/): Low Carb diets have been the topic of big debates for many years, and athletes are no exception. With an... - [Keto Protein Chocolate Muffins](https://www.eatfitgetfit.com/keto-protein-chocolate-muffins/): Keto Protein Chocolate Muffins - decadent, protein-rich delights with low-carb benefits. Satisfy your cravings guilt-free! - [5-Ingredient Low Carb Peanut Garlic Podi](https://www.eatfitgetfit.com/5-ingredient-low-carb-peanut-garlic-podi/): Peanut Garlic Podi, the beloved Shengdana Chutney, is an irresistible South Indian delight that elevates your dishes with its nutty and zesty flavor and also complements the Low Carb or Keto diet perfectly. - [5 Factors Affecting Your Immune System](https://www.eatfitgetfit.com/5-factors-affecting-your-immune-system/): Strengthen your immune system by ditching sugar, managing stress, and sleeping better. Learn how to stay healthy, fight off illnesses and boost immunity. - [Low Carb And Diabetes: The Connection And Benefits](https://www.eatfitgetfit.com/low-carb-and-diabetes-the-connection-and-benefits/): Diabetes is a severe and chronic disease that affects millions of people worldwide. In India, there are estimated 77 million... - [The 6 Healing Benefits of Bone Broth](https://www.eatfitgetfit.com/the-6-healing-benefits-of-bone-broth/): Bone Broth has long since been used in traditional cultures. Though scientific studies are still emerging, the benefits from bone broth are massive. - [Mutton Bone Broth Recipe](https://www.eatfitgetfit.com/mutton-bone-broth-recipe/): Bone broth is a super healthy, nutrient-dense soup made with bones, vegetables (optional) and a few select spices. It is... - [Keto Chicken Parmigiana](https://www.eatfitgetfit.com/keto-chicken-parmigiana/): Keto-Friendly Chicken Parmigiana that is so delicious that you won't believe it is Low-Carb. - [3-Ingredient Instant Keto Idli](https://www.eatfitgetfit.com/3-ingredient-instant-keto-idli/): A that you will love to have on your plate everyday. - [3 Ingredient Low Carb Dosa](https://www.eatfitgetfit.com/3-ingredient-low-carb-dosa/): Make this lip smacking Low Carb Dosa with just 3 ingredients to curb your Dosa cravings, keep you full for long and prevent glucose spikes. - [10 Foods That Boost Your Child’s immunity](https://www.eatfitgetfit.com/10-foods-that-boost-your-childs-immunity/): It's the cold & flu season again! These top 10 immunity boosting foods will help your kids beat the nasty bacteria and viruses and stay healthy. - [A Beginner's Guide to LCHF Food](https://www.eatfitgetfit.com/a-beginners-guide-to-lchf-food/): Knowing the vast list of LCHF foods that are allowed on a Low-Carb diet makes it easy for one to stick to their healthy plans in the long run. - [Intermittent Fasting 101](https://www.eatfitgetfit.com/intermittent-fasting-101/): Intermittent Fasting is a very simple yet powerful tool that provides many health benefits from improving immunity, weight loss to diabetes management. - [Can I Have Bajra or Millet Roti if I'm Diabetic?](https://www.eatfitgetfit.com/can-i-have-bajra-or-millet-roti-if-im-diabetic/): Is Bajra, Jowar or other millets an ideal choice for a diabetic? Does this improve sugar levels? This article takes a look in depth. - [Thai Red Curry Paste](https://www.eatfitgetfit.com/thai-red-curry-paste/): Make this Thai Red Curry paste at home and you will never want to buy a store version! This Red Curry paste is the base for making the Thai Red Curry. - [Thai Red Curry with Tofu (Keto)](https://www.eatfitgetfit.com/thai-red-curry-with-tofu-keto/): The Thai Red Curry with Tofu is actually Keto! This easy to make dish can be enjoyed on a Low Carb diet as well as with the entire family. - [4 Reasons Why Eating Fats Will Burn Belly Fat](https://www.eatfitgetfit.com/4-reasons-why-eating-fats-will-burn-belly-fat/): Belly Fat is the most stubborn thing to lose. Eating the right type of food will help you burn belly fat. - [How to sustain a Low Carb Vegetarian Diet?](https://www.eatfitgetfit.com/how-to-sustain-a-low-carb-vegetarian-diet/): Is the Low Carb Vegetarian diet practical and sustainable? How can vegetarians optimize the Low Carb diet to overcome metabolic disorders? - [Ridiculously Easy, 10-Minute Keto Mayonnaise](https://www.eatfitgetfit.com/ridiculously-easy-keto-mayonnaise/): Simple, creamy and lip-smackingly delicious is how we would describe our Keto Mayonnaise 😋. Mayonnaise is one of the must-have... - [How Does The KETO Diet Work?](https://www.eatfitgetfit.com/how-does-the-keto-diet-work/): Low Carbohydrates are the latest buzz words in the health community. Keto diets are popular for helping people to drastically shed those kilos without harming their health. Read our latest article to know how this diet works. - [Keto Broccoli Tikki](https://www.eatfitgetfit.com/keto-broccoli-tikki/): Keto Broccoli Tikki is a healthy meal in itself. It makes a quick lunch/dinner or even a snack. - [Low Carb Shahi Paneer](https://www.eatfitgetfit.com/low-carb-shahi-paneer/): Low Carb Shahi Paneer is a fancy, yet simple recipe that can be eaten on its own or paired with Low carb chapatis or Cauliflower Rice - [Keto Chicken Jamboree](https://www.eatfitgetfit.com/keto-chicken-jamboree/): Keto Chicken Jamboree is a simple one-pot, low carb and highly nutritious meal that can be made in less than 30 minutes. - [3 Ingredient Keto Chocolate](https://www.eatfitgetfit.com/3-ingredient-keto-chocolate/): This Keto Chocolate is made with just 3 simple ingredients that can be easily purchased. Enjoy your Low Carb Lifestyle with this sweet treat. - [5 Ingredient Keto Badam Burfi](https://www.eatfitgetfit.com/5-ingredient-keto-badam-burfi/): Badam Burfi is a favourite festival sweet. This Keto Badam Burfi is sugar free, diabetic friendly and can be enjoyed even if you are weight watching. - [Keto Chocolate Cupcakes](https://www.eatfitgetfit.com/keto-chocolate-cupcakes/): Indulge your sweet tooth with our super spongy & diabetic friendly Keto Chocolate Cupcakes, without impacting your health and sugar levels. - [4 Ingredient Keto Shrikhand](https://www.eatfitgetfit.com/4-ingredient-keto-shrikhand/): The Keto Shrikhand is a low carb sugar free, diabetic friendly sweet dish that can be made in just 5 minutes. It can be enjoyed as a nutritious snack. - [Keto Bulletproof Coffee](https://www.eatfitgetfit.com/keto-bulletproof-coffee/): Keto Bulletproof Coffee is an excellent way to kickstart your day in a Ketogenic or Low Carb Diet. It keeps you alert & gives a feeling of fullness. - [Low Carb Coconut and Paneer Burfi](https://www.eatfitgetfit.com/low-carb-coconut-and-paneer-burfi/): With our Low Carb Coconut and Paneer Burfi you are sure to enjoy this festive season without disrupting your sugar levels. - [Keto Curd Rice](https://www.eatfitgetfit.com/keto-curd-rice/): Trust me, with this Keto Curd Rice dish, you have struck gold on the Low Carb diet! Curd rice is... - [These 10 Healthy Eating Tips REALLY WORK!](https://www.eatfitgetfit.com/10-healthy-eating-tips-really-work/): Healthy eating habits lay the foundation of a healthy life. Here’s our list of top 10 proven healthy eating habits that actually work. - [Low Carb Egg Curry](https://www.eatfitgetfit.com/low-carb-egg-curry/): This Low Carb Egg Curry is flavourful, perfectly smooth and thick enough to let a flavourful spice dance on your taste buds. - [10 Essential Foods for the Indian LCHF Diet](https://www.eatfitgetfit.com/10-essential-foods-for-the-indian-lchf-diet/): Going on an LCHF diet does not mean buying exotic food. Many foods from our Indian kitchen are naturally low carb and suit our palette. - [11 Absurd Myths About Weight Loss](https://www.eatfitgetfit.com/11-common-myths-about-weight-loss/): Everyone has something to add to the list of things to do for weight loss. A list so large, always has possibilities of many Myths. We bust some of them here - [Is Low Carb Diet Right For You?](https://www.eatfitgetfit.com/is-low-carb-diet-right-for-you/): The low carb diet is endorsed by many and proven to benefit overall health & aid weight loss. Read on to know if it is right for you. - [Macronutrients and Why You Should Care](https://www.eatfitgetfit.com/macronutrients-and-why-you-should-care/): Our body requires Macros for energy and growth. Each macronutrient has its own significant role in the development and composition of the body. - [Top 10 Diet Myths of 2020](https://www.eatfitgetfit.com/top-10-diet-myths-of-2020/): There is so much information, hacks and “truths” about diets and weight loss. Many of these diet myths are not supported by scientific evidence. - [Clock or Stomach - What Drives Your Hunger?](https://www.eatfitgetfit.com/clock-or-stomach-what-drives-your-hunger/): What determines one's need to eat - the clock or the hunger signals sent by your stomach? - [Top 7 Foods To Beat Depression](https://www.eatfitgetfit.com/top-7-foods-to-beat-depression/): With unhealthy food habits also contributing to depression, here's our list of 7 foods that can help you beat this dangerous illness. - [Sugar - The White Poison In Our Homes](https://www.eatfitgetfit.com/sugar-the-white-poison-in-our-homes/): Refined Sugar, is one of the primary causes of a lot of lifestyle disorders including diabetes, obesity and cancer. Nearly 75% of the products in the supermarket contains sugar. - [5 reasons to start cooking your own food](https://www.eatfitgetfit.com/5-reasons-start-cooking-food/): Check out these 5 reasons that will dispel your notions on cooking your own food & make you rethink on dining out/ takeaway meals. - [Saturated Fats - Myth Busted](https://www.eatfitgetfit.com/saturated-fats-myth-busted/): For long, saturated fats were considered bad. But natural dietary fats are highly essential for optimal body functions and health. - [What's The Hype Around LCHF?](https://www.eatfitgetfit.com/whats-the-hype-around-lchf/): The Low Carb, High Fat diet is one of the buzz words today. With many new studies that are proving naturally occurring fats to be healthy, what does the LCHF diet plan entail. Read on to learn the science behind it and why it works. - [Potassium Rich Foods That Are Healthy For You](https://www.eatfitgetfit.com/potassium-rich-foods-that-are-healthy-for-you/): Potassium, is an important micro-nutrient that helps in the proper functioning of our body. This important mineral can easily be found in the natural foods that we consume everyday. The following lists out top 10 high sources of potassium in everyday food. - [Top 10 Low-Carb Vegetables](https://www.eatfitgetfit.com/top-10-low-carb-vegetables/): Vegetables are full of goodness & provide you with a whole load of micro nutrients. Find out which Low Carb Vegetables you can safely consume without disturbing your health. - [How to Lose Weight without Exercising?](https://www.eatfitgetfit.com/how-to-lose-weight-without-exercising/): With our lives being very busy and days running at the blink of an eye a lot of us haven’t got the time to exercise. Worry not; you can lose weight without exercising. Avoid the fear of committing mistakes in your diet by subscribing to NutriBowl. Our range of NutriBowl DIY meal kits makes your job even simpler. - [Top 5 Low Carb Substitutes](https://www.eatfitgetfit.com/top-5-low-carb-substitutes/): List of top 5 Low Carb food substitutes that can make your diet healthier. Eating less of carbohydrate dense food has proven to be beneficial in combating many life style related health disorders and help keep obesity and diabetes at bay. - [Top 10 Must Have Seeds and Nuts in Your Diet](https://www.eatfitgetfit.com/top-10-must-have-seeds-and-nuts-in-your-diet/): List of 10 must have seeds and nuts to include in your diet. Nuts and seeds are a powerhouse of nutrients and healthy fats that are good for your skin, heart and hair. If you’re following a healthy diet plan, then nuts and seeds are a requisite because they’re loaded with nutrients. - [Sprouts 101](https://www.eatfitgetfit.com/sprouts-101/): Loaded with nutrients, vitamins, fibre and enzymes, sprouts are a healthy addition to your diet to get all the goodness in a bowl. You can indulge in the sprouts just like that or add them to your dishes according to your preferences. - [Probiotics](https://www.eatfitgetfit.com/probiotics/): Probiotics are good or healthy bacteria and yeast that usually reside in the stomach and offer numerous health benefits. There are different types of probiotics that offer different benefits. - [5 Must Have Indian Spices as Part of Your Diet](https://www.eatfitgetfit.com/5-must-have-indian-spices-as-part-of-your-diet/): The Indian cuisine occupies a unique position amongst others due to its affluent spices. The addition of spices offers a soothing aroma and unique flavour to the dishes. But what you might not know is how beneficial these spices are for maintaining sound health. - [A New Year, New Food Resolution: Mindful Eating](https://www.eatfitgetfit.com/new-year-new-food-resolution-mindful-eating/): We hustle throughout the year to have a happy meal and lead a happy life. Stop eating for the sake of it. Start eating mindfully and enjoy your food tastefully. - [Health Benefits of Capsicum](https://www.eatfitgetfit.com/health-benefits-capsicum/): Capsicum is a vegetable known by many, as it is used in a variety of dishes, be it salad, breads, rice or gravy. But what we do not know, is the abundance of goodness it offers - [Legumes: Are they Good or Bad??](https://www.eatfitgetfit.com/legumes-are-they-good-or-bad/): It is just not enough to understand the nutritional value of the food but it is also important to know the complete picture of a particular food so that we are able to reason with the special practices followed during food preparation. - [Reasons Why Cooking Should be Compulsory in Schools](https://www.eatfitgetfit.com/reasons-cooking-compulsory-schools/): Teaching and helping children to prepare healthy meals is a very important way that schools can help produce healthy adults. Start young by making cooking a compulsory discipline right in school. - [Broccoli 101: Everything You Should Know About This Super Food](https://www.eatfitgetfit.com/broccoli-101-everything-know-super-food/): Broccoli’s green and purple florets are packed with unique phyto-nutrients known to fight diseases & promote good health. Top 7 health benefits of Broccoli. - [Know Your Vegetables: Hello Mushrooms!](https://www.eatfitgetfit.com/know-vegetables-hello-mushrooms/): Mushrooms are packed with great taste and a healthy dose of benefits. Here's a list of 8 commonly found mushrooms and their health benefits. - [10 Must-Have Kitchen Hacks](https://www.eatfitgetfit.com/10-must-kitchen-hacks/): Arm yourself with these genius kitchen hacks that are not only a great time-saver but also guarantee fuss-free cooking.10 super cool hacks that makes life easier. - [Top 7 Health Benefits of Ginger](https://www.eatfitgetfit.com/top-7-health-benefits-ginger/): Ginger is a common ingredient in Indian and Asian cuisine. Ginger has a cure for almost everything. Here are 7 key benefits of this medicinal marvel. - [7 Tips for Healthy Eating at the Office](https://www.eatfitgetfit.com/7-tips-healthy-eating-office/): The effect of eating is not limited to your waistline - it could be affecting your productivity, progress, and the monthly cheque you take home! - [Top 10 Super Spices to Lose Weight, Burn Calories, Beat Diseases and More](https://www.eatfitgetfit.com/top-10-super-spices-lose-weight-burn-calories-beat-diseases/): Spices do much more than add flavor to your food. Here’s a list of top 10 super spices that should find a place in your kitchen right away. - [Top 5 Confusing Food Labels](https://www.eatfitgetfit.com/top-5-confusing-food-labels/): Let’s take a look at 5 most common confusing food labels you are likely to encounter on a regular supermarket trip and decode what they really mean. - [4 compelling reasons to stay away from pre-cut vegetables and fruits](https://www.eatfitgetfit.com/4-compelling-reasons-stay-away-pre-cut-vegetables-fruits/): While we are all for making cooking easier, simpler, & enjoyable, here are 4 reasons to stop reaching for that bag of convenience laden pre-cut produce. --- # # Detailed Content ## Pages ### Low Carb A-Z : A Glossary of Words Used in Low Carb - Published: 2024-11-12 - Modified: 2024-11-12 - URL: https://www.eatfitgetfit.com/low-carb-glossary/ A low-carb diet can seem overwhelming with all the specific terms and jargon. Whether you are new to this way of eating or a seasoned pro, understanding the key concepts is essential for success. This glossary breaks down the most common terms you'll encounter on your low-carb journey, from macronutrients to ketosis, helping you navigate the world of low-carb eating with clarity and confidence. Be it tracking macros, checking labels, or aiming for fat adaptation, this guide ensures you're never lost in the terminology. Let's dive in and simplify the science behind low-carb living. A ACV: Short for Apple Cider Vinegar. ALA: Alpha-linolenic acid, a type of Omega-3 fatty acid found in nuts and seeds. Allium Vegetables: A genus of flowering plants, including onions, garlic, leeks, and more. Atkins Diet: A low-carbohydrate diet plan developed by Dr. Robert Atkins, the Atkins Diet emphasizes a high intake of protein and fat while restricting carbohydrates. The diet is divided into several phases, with the initial phase being the most restrictive in carbohydrate intake, gradually allowing for more carbohydrates as the diet progresses. It aims to induce a state of ketosis, where the body primarily burns fat for fuel rather than carbohydrates. Artificial Sweeteners: These are sugar substitutes, often used in low-carb diets to provide sweetness without added sugar and carbohydrates. Avocado: A nutrient-dense fruit native to Central America, prized for its creamy texture and high healthy fat content. Avocados are low in carbohydrates and rich in monounsaturated fats, vitamins (such as vitamins... --- ### Testimonials - Published: 2023-08-21 - Modified: 2023-08-21 - URL: https://www.eatfitgetfit.com/testimonials/ Our TestimonialsA client is the best judge of your work. We are honoured to work with some exemplary people and here’s what they have to say about us. Amit Bhatia, Business Owner, Mumbai Rated 5 out of 5 I started my Low Carb journey with Anjali in November. Previously I had tried the Vegan approach to manage my diabetes, but was totally unhappy with the results. After I contacted Anjali and spoke to her, I was convinced this is the way forward. My weight is down by 10% and my HbA1C has reduced from 6. 9 to 6. 4 and my fasting insulin also reduced from 25 to 14 within 3 months. I’m currently off medications and am very happy about it. The best part about Anjali is that she gives you a patient hearing and resolves all your queries. Overall, I’m very happy with the program. Banu, IT Professional, Bengaluru Rated 5 out of 5 I reduced my weight by 9kg in 3 months by consuming low-carb, moderate fat and high protein food without much of workouts/ jog. I was 74 kg and now I am back to my old weight of 65 kg. After taking consultation with Anjali, I’m able to fast for 16-19 hours a day. Its not starving, in fact you don’t feel much hunger when you start with this program – whether you are at home or office or on vacation. Some of the benefits I experienced are: – With the right food intake, my... --- ### Schedule a Discovery Call - Published: 2023-08-06 - Modified: 2023-08-06 - URL: https://www.eatfitgetfit.com/schedule-a-discovery-call/ Book a Complimentary 30-min discovery call to understand how we can help your health goals. Enter the details below in order to make the discussion even more fruitful for you. --- ### Recipes > Awesome Chef provides easy to make Indian LCHF recipes for weight loss. Delicious low carb recipes suited for the Indian lifestyle. - Published: 2020-10-23 - Modified: 2024-07-22 - URL: https://www.eatfitgetfit.com/recipes/ LCHF Recipes Keto Protein Chocolate Muffins Keto Protein Chocolate Muffins: Your Guilt-Free Indulgence with added health benefits! Indulge in the rich, chocolaty goodness of Keto Protein Chocolate Muffins while staying on track with your low-carb lifestyle... . Read more 5-Ingredient Low Carb Peanut Garlic Podi Peanut Garlic Podi: The Ultimate Low Carb Blend of Nutty and Spicy Flavors Get ready to tantalize your taste buds with the irresistible Peanut Garlic Podi, also known as Shengdana ... Read more Mutton Bone Broth Recipe Bone broth is a super healthy, nutrient-dense soup made with bones, vegetables (optional) and a few select spices. It is a comfort drink that makes you feel really good during ... Read more Keto Chicken Parmigiana Chicken Parmigiana is a highly popular Italian-American dish. This dish is traditionally made with breaded and fried chicken cutlet, tomato sauce, mozzarella cheese and parmesan cheese. However, the traditional version ... Read more 3-Ingredient Instant Keto Idli Do you love Idli? Do you miss them when you switched to LCHF / Keto diet? Fret no more! From the kitchens of Awesome Chef, we present to you a ... Read more 3 Ingredient Low Carb Dosa The easiest Low Carb Dosa – ever! That too, with just 3 ingredients – it can’t get any simpler than this! If ever there were a dish that were to ... Read more Thai Red Curry Paste When one thinks of Thai cuisine, the Red Curry is undoubtedly at the forefront. Known for being highly aromatic, this... --- ### Media - Published: 2020-07-03 - Modified: 2020-10-03 - URL: https://www.eatfitgetfit.com/media/ In the News Gastronama: DIY meal kits that help you stay healthy22nd Apr 2018 | DT NEXT LifestyleMany are aware about eating healthy but are unable to find time to cook healthy food. While there are certain others who want to eat healthy, but don’t know how. How Sweet! 2018 | Times of India, Chennai TimesThis festive season is all about indulging in a variety of sweets made from naatu sarkarai and karupatti vellam or even sweets that are gluten free. இந்த தீபாவளிக்கு இயற்கை மற்றும் ஆரோக்கிய இனிப்புகளை உண்டு மகிழலாமா? 30th Oct, 2018 | Your Story TamilThe company has also introduced a variety of health foods, including vegan sweets, organic almonds, cereal sweeteners and carbs. Junior chefs don the apron14th March 2018 | New Indian ExpressAnjali Anand, founder, Awesome Chef, that makes ready-to-cook kits, explains that in most families, it’s the child who decides what should be cooked. AwesomeChef launches DIY health meal kits 13th March 2018 | The Hindu Business LineWith rising instances of non-communicable diseases and health-conscious customers, food start-up AwesomeChef is seeing huge potential for its do-it-yourself (DIY) Nutribowl health meal kits. Instant bowlfuls of freshness08th March 2018 | The HinduWith its new range of NutriBowls, Awesome Chef is helping Chennaiites eat smarter, faster and healthier Stop Those Takeouts In 2018: Five Services Which Will Make Home Cooking So Easy LBB ChennaiThe peeps at Awesome Chef offers ingredients in a DIY meal kit format that you can cook into a meal in a matter of just 30-40 minutes.... --- ### Why Eat Fit Get Fit > Are you wondering if your current health could be a cause for concern? Find out if Eat Fit Get Fit (Indian LCHF Keto) diet program is right for you. - Published: 2020-06-28 - Modified: 2023-07-31 - URL: https://www.eatfitgetfit.com/why-eat-fit-get-git/ FOOD IS THY MEDICINE; MEDICINE IS THY FOOD Is Our Food Making Us Sick? In our daily lives, we turn to food when we experience tiredness, frustration, sadness, happiness, depression, boredom, and hunger. Our modern lifestyle hasingrained in us the belief that food is the ultimate solution to everything. From movies to holiday celebrations and advertisements, it's all portrayed as an indulgent experience. Many of us find ourselves trapped in a continuous cycle of eating, sleeping, and working, barely leaving any room for breaks between meals. But have you ever wondered if our food choices could be contributing to the alarming rise in obesity and diabetes? Is there something amiss in what we are consuming? FOOD IS ALSO MEDICINE Food has played a pivotal role throughout human history, shaping our development and fueling our intelligence. Early humans discovered that the types of foods they consumed set them apart from their genetically similar ape counterparts. This realization led to the recognition of food as a powerful source of nourishment and medicine. Ancient health practices like Ayurveda and similar traditions across cultures have long embraced food as a remedy for various ailments. Modern research supports this ancient wisdom, revealing the profound influence of our dietary habits on our health. While certain foods can contribute to chronic health conditions, others possess remarkable medicinal and protective qualities. By understanding the impact of our food choices, we can unlock the potential to improve our well-being and reduce the risk of disease. Unravelling the Link: Marketing,... --- ### My Story > My transformation story after following Indian LCHF and implementing the Keto diet in Chennai. See what benefits I experienced with Low Carb diet. - Published: 2020-06-26 - Modified: 2023-09-22 - URL: https://www.eatfitgetfit.com/my-story/ My Low Carb Story HELLO THERE! I'm Anjali, the visionary behind Eat Fit, Get Fit's personalized programs. As India's first Certified Low Carb Nutritionist from DLife. in, I am deeply passionate about guiding individuals towards optimal health and vitality. For the past six years, I've been wholeheartedly embracing the Low Carb Lifestyle, and it has truly transformed my life. My mission is to empower people like you to unlock their best health potential and embrace life's joys without the burden of health challenges. I want to share my personal journey with you, the turning point that led me to make the switch, and the incredible benefits I've experienced along the way. It's my sincere hope that my story resonates with you, inspiring you to take that first step towards adopting a Low Carb lifestyle for a healthier, happier you. Together, let's embark on this transformative journey towards better health and well-being. I'm here to support and guide you every step of the way. Let's make your health a priority and embrace a fulfilling life with vitality and vigor. /*! elementor - v3. 16. 0 - 20-09-2023 */ . elementor-widget-image{text-align:center}. elementor-widget-image a{display:inline-block}. elementor-widget-image a img{width:48px}. elementor-widget-image img{vertical-align:middle;display:inline-block} MY STORYI was just an average kid with a love for food and a less-than-athletic physique. College brought about some changes as I experimented with fat burners, protein shakes, and portion control, managing to achieve a healthy weight for a while. But it wasn't a sustainable solution. As my career took off and my... --- ### Privacy Policy > Policies, Terms and Conditions of Awesome Chef. What we collect and what we use the data for including cookies, payments and analytics. - Published: 2020-06-26 - Modified: 2020-07-31 - URL: https://www.eatfitgetfit.com/privacy-policy/ Awesome Chef ("us", "we", or "our") operates the https://www. eatfitgetfit. com website (the "Service"). This page informs you of our policies regarding the collection, use, and disclosure of personal data when you use our Service and the choices you have associated with that data. We use your data to provide and improve the website and the program offered. By using the websitee, you agree to the collection and use of information in accordance with this policy. Unless otherwise defined in this Privacy Policy, terms used in this Privacy Policy have the same meanings as in our Terms and Conditions, accessible from https://www. eatfitgetfit. com Definitions Service: Service is the https://www. eatfitgetfit. com website operated by Wild Creek Web Studio Personal Data: Personal Data means data about a living individual who can be identified from those data (or from those and other information either in our possession or likely to come into our possession). Usage Data: Usage Data is data collected automatically either generated by the use of the Service or from the Service infrastructure itself (for example, the duration of a page visit). Cookies: Cookies are small pieces of data stored on your device (computer or mobile device). Information Collection and Use We collect several different types of information for various purposes to provide and improve our Service to you. Types of Data Collected Personal Data While using our Service, we may ask you to provide us with certain personally identifiable information that can be used to contact or identify... --- ### Blog > Awesome Chef's LCHF (low carb keto) food blog provides simple keto and lchf recipes, information about low carb keto diet that you can follow with ease. - Published: 2019-12-17 - Modified: 2024-07-22 - URL: https://www.eatfitgetfit.com/blog/ Our Blog Unlocking the Sunshine Vitamin: The Ultimate Guide to Vitamin D’s Power Vitamin D, also known as the Sunshine Vitamin, is crucial in maintaining our overall health. It is not just a vitamin but technically a hormone that influences everything from our ... Read more Low Carb For Athletes: How It Can Affect Performance Low Carb diets have been the topic of big debates for many years, and athletes are no exception. With an increasing focus on health and nutrition among professional athletes, low-carb ... Read more 5 Factors Affecting Your Immune System Maintaining a healthy lifestyle can be challenging in today’s modern times, where convenience is king. Our decisions regarding our food and lifestyle habits can often disrupt health. An unhealthy lifestyle ... Read more Low Carb And Diabetes: The Connection And Benefits Diabetes is a severe and chronic disease that affects millions of people worldwide. In India, there are estimated 77 million people above the age of 18 years are suffering from ... Read more The 6 Healing Benefits of Bone Broth Do you remember grandma’s recommendation of chicken broth to reduce cold & congestion? Bone Broth has long since been used in traditional cultures and native medicines. You might even recognize ... Read more 10 Foods That Boost Your Child’s immunity Worried about your child constantly falling prey to cold, flu, infection and diseases? Then, it’s time you revamped your children’s plate. You may have been on a constant check trying ... Read more A Beginner’s... --- ### Programs > Our lchf keto diet consulting program helpspeople understand low carb eating with practical tips on how to adopt the Low Carb High Fat diet. - Published: 2019-12-17 - Modified: 2023-09-24 - URL: https://www.eatfitgetfit.com/programs/ EAT BETTER NOT LESS Discover How Book a Free Call /*! elementor - v3. 16. 0 - 20-09-2023 */ . elementor-widget-image{text-align:center}. elementor-widget-image a{display:inline-block}. elementor-widget-image a img{width:48px}. elementor-widget-image img{vertical-align:middle;display:inline-block} EAT BETTER NOT LESS Discover How Book a Free Call Our Programs Our Low Carb Diet Programs are designed to cater to your unique health needs! Whether you prefer an independent start or desire a guided approach, we have the perfect options for you. One-time Consult: If you're looking to embark on your wellness journey independently, our program offers you the opportunity to explore and understand the LCHF Keto approach. Our expert will guide you through the ins and outs of this method, helping you determine if it aligns with your specific goals. Eat Fit - 90: For those seeking lasting results without the hassle of experimentation, our exclusive signature program is the answer. Collaborate with our dedicated experts to transform your health journey into a more personalized and effective experience. Say goodbye to guesswork and embrace a tailored approach that leads to success. We believe in empowering you to take charge of your health. Whether you choose to go solo or work closely with our experts, we are here to support and guide you every step of the way. Let us help you achieve your health and wellness aspirations with confidence and clarity. ONE TIME CONSULTONLY NUTRITION PLAN Initial Discovery call Analysis of your health reports Creating a personalized Nutrition Plan Supplement suggestions as required Detailed explanation of the plan and... --- ### Home > Eat Fit Get Fit is a Low Carb Keto Diet Consulting in Chennai for people who want to lose weight & stay healthy by following the Indian LCHF / Keto Diet plan. - Published: 2019-12-17 - Modified: 2023-09-24 - URL: https://www.eatfitgetfit.com/ Reboot Your HealthSay goodbye to Diabetes, PCOS, Hypertension, Obesity and all types of metabolic problems. Reboot Your HealthSay goodbye to Diabetes, PCOS, Hypertension, Obesity and all types of metabolic problems. Discover How Book a Free Call Discover How Book a Free Call Reboot Your Health Say goodbye to Diabetes, PCOS, Hypertension, Obesity and all types of metabolic problems. Discover How Book a Free Call /*! elementor - v3. 16. 0 - 20-09-2023 */ . elementor-widget-image{text-align:center}. elementor-widget-image a{display:inline-block}. elementor-widget-image a img{width:48px}. elementor-widget-image img{vertical-align:middle;display:inline-block} Reboot Your Health Say goodbye to Diabetes, PCOS, Hypertension, Obesity and all types of metabolic problems. Discover How Book a Free Call Are you facing any of these challenges? Suffering from irregular periods, high sugar levels or hypertension? Constantly feeling tired and drained out of energy? Eating less and yet gaining weight? Feel that food is controlling your life? Is your health preventing you from living your life to its fullest potential? Is your body holding back your ability to reach extra ordinary heights? What is EAT FIT GET FIT EAT FIT GET FIT is a transformative health program that is designed to enable people to eat the right food appropriate for their health and body. By adopting an approach of eating what’s natural to us, we eliminate many diseases that are destroying our health and stopping us from enjoying our life to its fullest potential. So, get prepared to say goodbye to the frustrations and uncertainties that have plagued your health journey. Join us on this empowering... --- --- ## Posts ### The Power of Protein - Published: 2024-08-05 - Modified: 2024-08-05 - URL: https://www.eatfitgetfit.com/the-power-of-protein/ - Categories: Health, Nutrition - Tags: blood sugar control, high protein diet, metabolism, protein in indian food, proteins In nutrition, protein stands out as a crucial macronutrient performing a myriad of essential functions in our body. From building and repairing tissues to regulating hormones and supporting immune function, protein is vital in maintaining our overall health and well-being. In this blog post, we'll delve into the importance of protein, discuss appropriate protein intake for Indians, and explore how adequate protein Why is Protein So Important? Protein is the "building block of life," for good reason. Let's break down the key reasons why protein is indispensable for our health: Proteins 1. Muscle Building and Maintenance Proteins are made of amino acids that serve as the building blocks for muscle tissue. Adequate protein intake is crucial for muscle growth, repair, and maintenance. As we grow older, optimum protein consumption plays a key role in reducing instances of sarcopenia and low bone density - a problem faced by many ageing adults. Sarcopenia refers to muscle loss and wastage. 2. Hormone Production and Immunity Many enzymes and hormones in our body are protein-based. These molecules play critical roles in various bodily functions, from digestion to mood regulation. Antibodies are vital components of our immune system and are made of proteins. A deficiency of amino acids impairs the immune function. . 3. Satiety and Weight Management Satiety is a feeling of fullness. Protein-rich meals help you feel full and satisfied for a longer duration of time, thus aiding in weight management. Proteins, combined with healthy fats, defeat cravings and reduce hunger levels. .... --- ### Unlocking the Sunshine Vitamin: The Ultimate Guide to Vitamin D's Power > Dive into the transformative power of Vitamin D with our comprehensive guide. Discover how this essential nutrient bolsters bone health, immunity, and overall well-being. - Published: 2024-03-11 - Modified: 2024-03-19 - URL: https://www.eatfitgetfit.com/unlocking-the-sunshine-vitamin-the-ultimate-guide-to-vitamin-ds-power/ - Categories: Health - Tags: Bone and joint health, immunity, Metabolic Health, sun exposure, Sunshine, vitamin D Vitamin D, also known as the Sunshine Vitamin, is crucial in maintaining our overall health. It is not just a vitamin but technically a hormone that influences everything from our immune system to our mood. Vitamin D gained popularity during the COVID-19 crisis. However, many people are still unaware of the signs of vitamin D deficiency and how to address it effectively. This article explores the importance of Vitamin D, the symptoms of vitamin D deficiency, its consequences, and practical strategies to improve vitamin D levels in your body. Sunshine Vitamin Significance of Vitamin D and Why it is Essential for Our Health 1. Bone Health Vitamin D helps our body absorb calcium from the gut, which is necessary for building and maintaining strong bones. Without sufficient Vitamin D, bones can become weak and brittle, leading to bone pain and deformities. Children with vitamin D deficiency may develop rickets, while adults may suffer from Osteomalacia. Therefore, it is essential to check your vitamin D levels before taking calcium supplements. 2. Immune System Support Vitamin D helps to boost our immune system, protecting us from infections and illnesses . It regulates the immune system's response, preventing it from overreacting, which can cause autoimmune diseases. Studies have shown that sufficient levels of vitamin D can help reduce the risk of respiratory infections, such as the flu and tuberculosis, as well as certain autoimmune conditions. 3. Muscle Function Proper muscle function is highly dependent on adequate levels of Vitamin D. Vitamin D deficiency... --- ### Managing Diabetes: Smart Breakfast Choices for Diabetics > Looking for breakfast choices for diabetics? Kickstart your morning routine with these diabetes friendly, non-glucose spiking meal options. - Published: 2024-03-06 - Modified: 2024-10-14 - URL: https://www.eatfitgetfit.com/managing-diabetes-smart-breakfast-choices-for-diabetics/ - Categories: Nutrition, Health - Tags: breakfast, diabetes, diet for diabetes, glucose management, high proteins, ketogenic, Low Carb Breakfast is often referred to as the most important meal of the day, and this rings especially true for individuals managing diabetes. A healthy breakfast sets the tone for the day, providing the necessary fuel, nutrients, and blood sugar control to help manage diabetes effectively. For diabetics, making smart breakfast choices is crucial for maintaining stable blood sugar levels, managing weight, and promoting overall well-being. Typical Indian Breakfast What’s Wrong With the Current Breakfast Scenario? Come to think of it, our typical breakfast is loaded with carbohydrates. If you remember, carbs spike glucose levels and keep it elevated. Be it Idli, Dosa, Poha, Pongal, Upma, Vada or Paratha – all these are heavy on carbs with barely any proteins to offset the spikes or provide nutritional value. This is also the reason why for diabetics such type of a carbohydrate rich breakfast is least beneficial. Making small changes like lowering the carbs ratio and adding in more nutrient dense food go a long way in keep the sugar levels in check. Let’s understand how and why. Understanding the Role of Diet in Diabetes Management A well-planned Low carbohydrate diet plays a significant role in preventing and managing diabetes along with promoting overall health. For individuals with diabetes, understanding the impact of diet on blood glucose levels and insulin resistance is crucial. A diabetes-friendly Low carbohydrate (Low Carb) or Ketogenic (Keto) diet focuses on controlling blood sugar levels, reducing the risk of extended complications, controlling lipids and reach a healthy weight.... --- ### Low Carb For Athletes: How It Can Affect Performance - Published: 2023-07-18 - Modified: 2024-11-12 - URL: https://www.eatfitgetfit.com/low-carb-for-athletes-how-it-can-affect-performance/ - Categories: General - Tags: Athlete, diet, lchf, Low Carb, low carb high fats Low Carb diets have been the topic of big debates for many years, and athletes are no exception. With an increasing focus on health and nutrition among professional athletes, low-carb diets are becoming more popular than ever before. But just how do these diets affect performance? In this article, we'll explore the effects of a low-carb diet on athletic performance and provide tips to help ensure you get optimal results from your regimen. Low Carb for Athletes The popularity of low carbohydrate diets has grown exponentially over the past decade. Many athletes use them when they want to reduce body fat or improve their overall physique. But what about the impact such a diet might have on physical performance? Recent studies suggest some evidence linking reduced carbohydrate intake with improved aerobic capacity and increased strength gains in elite athletes, but further research needs to be conducted to fully understand the implications of such dietary changes on sports performance. This article will examine carbohydrates' role in fueling exercise and muscle growth while also exploring potential benefits and risks associated with reducing carbohydrate intake for competitive athletes. We'll look at how different levels of carbohydrate intake may affect both short-term and long-term athletic performance so that readers can better decide if it's worth making any changes to their current nutritional plan. What Is A Low-Carb Diet? When it comes to dieting, the low-carb lifestyle is becoming increasingly popular. But what does this phrase mean? A low-carb diet focuses on drastically cutting down... --- ### Keto Protein Chocolate Muffins > Keto Protein Chocolate Muffins - decadent, protein-rich delights with low-carb benefits. Satisfy your cravings guilt-free! - Published: 2023-07-01 - Modified: 2023-07-01 - URL: https://www.eatfitgetfit.com/keto-protein-chocolate-muffins/ - Categories: Low-Carb & Keto Recipes - Tags: Coconut Flour, keto, Keto Snack, Low Carb, Muffins Keto Protein Chocolate Muffins: Your Guilt-Free Indulgence with added health benefits! Indulge in the rich, chocolaty goodness of Keto Protein Chocolate Muffins while staying on track with your low-carb lifestyle. These delectable treats are not only satisfying to your taste buds but also packed with wholesome ingredients that can help reduce obesity, diabetes, inflammation, and various other metabolic challenges. Say goodbye to traditional muffins loaded with gluten, maida, unwanted sugars and hello to a guilt-free, protein-packed delight! Keto Protein Chocolate Muffin With a perfect balance of flavors and textures, these muffins are a delightful way to boost your protein intake while satisfying your sweet cravings. Whether you're following a ketogenic diet or simply seeking a healthier dessert option, these Keto Protein Chocolate Muffins are the answer. So, treat yourself to a batch of these scrumptious muffins and discover how nutritious can also mean utterly delicious. If you are looking to treat yourself with some low carb or Keto friendly delights, you can explore other recipes like Keto Badam Burfi Chia, Low Carb Coconut and Paneer Barfi or a simple Keto Shrikhand to add more variety to your low-carb journey! Keto Protein Chocolate Muffins Keto Protein Chocolate Muffins Deliciously Nutritious: Satisfy your sweet tooth with Keto Protein Chocolate Muffins, high in protein and low in carbs. A healthy choice that doesn't compromise on taste! Air FryerCup Cake Silicone MouldsBowlswhiskspatula 3 nos Eggs2 tbsp Coconut Flour1/2 Scoop Whey Protein Isolate (Cookie or Chocolate Flavour)¼ Cup Fresh Cream2 tsp Ghee1/2 Tbsp Stevia1 tbsp... --- ### 5-Ingredient Low Carb Peanut Garlic Podi > Peanut Garlic Podi, the beloved Shengdana Chutney, is an irresistible South Indian delight that elevates your dishes with its nutty and zesty flavor and also complements the Low Carb or Keto diet perfectly. - Published: 2023-07-01 - Modified: 2023-07-01 - URL: https://www.eatfitgetfit.com/5-ingredient-low-carb-peanut-garlic-podi/ - Categories: Low-Carb & Keto Recipes - Tags: condiments, keto, Low Carb, peanut, podi, spice powder Peanut Garlic Podi: The Ultimate Low Carb Blend of Nutty and Spicy Flavors Get ready to tantalize your taste buds with the irresistible Peanut Garlic Podi, also known as Shengdana Chutney. This flavour-packed South Indian delicacy is a medley of roasted peanuts, aromatic garlic, and a symphony of spices. The distinct nuttiness of the peanuts harmonizes perfectly with the strong kick of garlic, creating an irresistible blend of flavours that will leave you craving for more. This versatile condiment can be used to elevate your culinary creations in various ways. Enjoy it with some hot low carb dosas or Keto idlis for an extra punch of flavour, or sprinkle it on some Paneer, scrambled eggs or subzis for a simple yet incredibly satisfying meal. The Peanut Garlic Podi also makes for a delightful accompaniment to rotis, parathas or even as a dip for crunchy vegetable sticks. With minimal ingredients, time and effort resulting in a delightful blend of nutty and spicy notes, the Peanut Garlic Podi can become a staple spice powder for all your low-carb or Keto dishes. So gather your ingredients, fire up the stove, and get ready to embark on a culinary adventure that will take your taste buds on a delightful rollercoaster ride. Low Carb Peanut Garlic Podi Sprinkle, dip, or mix—the versatile Peanut Garlic Podi is a delectable South Indian condiment that adds a delightful twist to your favourite dishes. 150 g Roasted Peanuts10 nos Garlic Pods (large)20 g Sesame Seeds2 inch Tamarind15-20 nos Kashmiri... --- ### 5 Factors Affecting Your Immune System > Strengthen your immune system by ditching sugar, managing stress, and sleeping better. Learn how to stay healthy, fight off illnesses and boost immunity. - Published: 2023-06-07 - Modified: 2023-06-07 - URL: https://www.eatfitgetfit.com/5-factors-affecting-your-immune-system/ - Categories: Health, Nutrition - Tags: balanced nutrition, eating healthy, immunity, nutrition, sleep disorder, stress Maintaining a healthy lifestyle can be challenging in today's modern times, where convenience is king. Our decisions regarding our food and lifestyle habits can often disrupt health. An unhealthy lifestyle and food habits usually results in a compromised immune system. Our body's immune mechanism is one of the most critical systems. It protects the body from the onslaught of various pathogens and toxins. It is a complex network of cells, tissues, and organs that work together to keep our body healthy and strong. Low Immunity Importance of a Strong Immune System A robust immune system lowers the risk of contracting illness, infections and diseases. It also enables the body to recover at a quicker rate. A weakened immune system can also pave the way for autoimmune diseases like Rheumatoid Arthritis, T1 Diabetes, Hashimoto's etc. Factors Affecting the Immune System Our immune system, which plays a critical role in protecting us from illness and disease, can suffer significantly from the effects of wrong food habits and lifestyle. Five main elements can topple a solid immune system. These are: Excessive Sugar Refined and Ultra Processed foods Chronic Stress Poor sleep quality Toxins These factors can compromise our immune system, making us more vulnerable to infections and illnesses. Therefore, it is essential to understand the impact of these factors on our immune system and explore natural alternatives and antidotes to boost immunity. Excessive sugar consumption has become a prevalent issue in our society, with sugary beverages and processed foods easily accessible. The adverse... --- ### Low Carb And Diabetes: The Connection And Benefits - Published: 2023-03-17 - Modified: 2024-11-12 - URL: https://www.eatfitgetfit.com/low-carb-and-diabetes-the-connection-and-benefits/ - Categories: Health - Tags: diabetes, Diabetes remission, lchf, Low Carb improves diabetes, Type 2 Diabetes. Low Carb Diabetes is a severe and chronic disease that affects millions of people worldwide. In India, there are estimated 77 million people above the age of 18 years are suffering from diabetes (type 2) and nearly 25 million are prediabetics. It can cause long-term complications and even lead to death if left untreated. Fortunately, there are ways to manage diabetes through lifestyle changes - such as following a low carbohydrate diet. This article will explore the connection between low-carb diets and diabetes, outlining the potential benefits for those living with this condition. Low Carb And Diabetes Reducing carbohydrate intake has been around since the late 1800s but only recently became popular in mainstream health and wellness circles. The idea is simple: lowering your daily carbohydrate intake reduces blood sugar levels. It helps control insulin resistance, often associated with type 2 diabetes. But how does this work? What are the other potential advantages of following this dietary approach? By exploring the science behind low carb diets and diabetes, we can gain insight into how they can effectively regulate blood sugar levels while providing additional health benefits. With this knowledge, individuals living with diabetes can make informed decisions about their nutrition plans so they can live a healthier life. What Is Low Carb? Low carb diets involve eating fewer carbohydrates than usual. It means you limit the amount of sugar, bread, roti, pasta, rice and other starchy foods in your diet. Instead, you focus on consuming high-protein sources like meat, fish, eggs and... --- ### The 6 Healing Benefits of Bone Broth > Bone Broth has long since been used in traditional cultures. Though scientific studies are still emerging, the benefits from bone broth are massive. - Published: 2022-12-14 - Modified: 2022-12-14 - URL: https://www.eatfitgetfit.com/the-6-healing-benefits-of-bone-broth/ - Categories: Health, Nutrition - Tags: Bone Broth, Lowcarb, Meat, Paya Do you remember grandma's recommendation of chicken broth to reduce cold & congestion? Bone Broth has long since been used in traditional cultures and native medicines. You might even recognize it as the traditional "Paya Soup" or "Paya Curry" served in a few places and a staple in a handful of societies nowadays . Just like many other healing recipes, bone broth also was forgotten for a while and is now being revived across the globe. Meat_Bone_Broth WHAT IS BONE BROTH Bone broth is a super potent, nutrient-dense soup made with bones, vegetables and a few select spices. It is a comfort drink that makes you feel really good during cold seasons and a highly under-rated medicine to heal several health problems. Making bone broth was a way our ancestors made use of all the parts of the animal, imbibing all the nutrients and keeping wastage to bare minimum or none at all. NUTRIENTS IN BONE BROTH Broth made from bones is a powerhouse of nutrients that we may otherwise find it tough to source or absorb. According to nutrition researchers bone broth contains these essential minerals in an easily absorbable form: Calcium Magnesium Phosphorus Silicon Sulphur and others They also contain essential amino acids like proline, glycine, gelatin - which are important for bone-joint health, healthy skin, tissues, hair and nails. Bone Broth also contains important compounds like- chondroitin sulfate and glucosamine - that are sold as expensive supplements for reducing inflammation, joint pains & arthritis. BENEFITS OF BONE... --- ### Mutton Bone Broth Recipe - Published: 2022-12-14 - Modified: 2022-12-14 - URL: https://www.eatfitgetfit.com/mutton-bone-broth-recipe/ - Categories: Low-Carb & Keto Recipes - Tags: Bone Broth, lchf, Low Carb Bone broth is a super healthy, nutrient-dense soup made with bones, vegetables (optional) and a few select spices. It is a comfort drink that makes you feel really good during cold seasons and a highly under-rated medicine to heal several health problems. Making bone broth was a way our ancestors made use of all the parts of the animal, imbibing all the nutrients and keeping wastage to bare minimum or none at all. Bone Broth It is a power house of nutrients and contains healthy fats and essential proteins. This makes it a fantastic food to break your Fasting with. With immense healing benefits, Bone Broth makes an excellent medicine to reduce your high CrP levels, soothe the gut and promote a healthy gut bacteria. Bone Broth can literally be made with any leftover part of the animal carcass. It was the way our ancestors ensured eating head-to-toe of the animal and imbibe its benefits. It also reduced wastage. However, some of the best cuts like shoulders, chest, etc. make a great broth. Make sure you leave some fat on the bone. Vegetables are optional. Addition of spices enhance the flavours of the broth. However, do note that it is NOT RECOMMENDED to add Chilli powder or chillies, if you are someone craving for that additional heat kick. Chillies will irritate your gut and we do not want that. Pepper (white/black) is your best bet. In case you don't have any bones or are in the habit of consuming boneless... --- ### Keto Chicken Parmigiana > Keto-Friendly Chicken Parmigiana that is so delicious that you won't believe it is Low-Carb. - Published: 2022-07-18 - Modified: 2022-12-13 - URL: https://www.eatfitgetfit.com/keto-chicken-parmigiana/ - Categories: Low-Carb & Keto Recipes - Tags: Chicken, Low Carb, Lunch Chicken Parmigiana is a highly popular Italian-American dish. This dish is traditionally made with breaded and fried chicken cutlet, tomato sauce, mozzarella cheese and parmesan cheese. However, the traditional version consists of breading the chicken with bread crumbs , which is not keto-friendly and has a high carb content. Keto Chicken Parmigiana The recipe below is a modern take on the classic Chicken Parmigiana with a low carb twist. One of the problematic ingredients is bread. In order to bring down the carb levels, one would just have to substitute the regular bread crumbs with some almond or coconut flour. While the traditional dish favours Parmesan Cheese, it is usually tough to procure it in India and also turns out to be quite expensive. You can substitute it with some mozzarella or cheddar as shown here. However, the taste will slightly differ from the original version using Parmesan. This dish is both delightful and delicious. It's hard to believe that it's also keto! With high-quality protein and healthy fat sources, this recipe is sure to please you without making you sacrifice your diet. Keto Chicken Parmigiana A popular Italian-American staple, topped with cheese, tomato sauce made keto friendly Flat bottomed Frying pan 1 no. Chicken Breast (~125-150 g)20 g Almond Flour (Coarsely ground in mixie)10 g Coconut Flour10 g Butter30 g Mozzarella Cheese (Swap with any available cheese like Parmesan, cheddar, etc. )1 tbsp Olive Oil1 no Egg1/2 tsp Oregano or Italian seasoning3-4 Basil Leaves or Parsley/ Coriander (shredded)2 cloves... --- ### 3-Ingredient Instant Keto Idli > A that you will love to have on your plate everyday. - Published: 2021-12-06 - Modified: 2022-12-13 - URL: https://www.eatfitgetfit.com/3-ingredient-instant-keto-idli/ - Categories: Low-Carb & Keto Recipes - Tags: idli, keto, Low Carb Do you love Idli? Do you miss them when you switched to LCHF / Keto diet? Fret no more! From the kitchens of Awesome Chef, we present to you a fantastic Keto Idli that is so badass that you will not be able to differentiate it from the regular rice Idli. The whole world touts about the Idli, calling it the healthiest food. But, we from the Keto & LCHF family know the truth, right? The regular idli may be considered healthy, but unfortunately, it is loaded with carbs, which by the way is the biggest problem for diabetics , those wanting to lose weight and most others suffering from some form of metabolic syndromes . Personally, I'm not a big fan of Idli or dosa, but when a friend of mine shared their version of Keto Idli, I realized I must try and add it to my repertoire of Low Carb Indian recipes. Just like all other Low Carb dishes, this one too is extremely simple, less messy and takes very little time to make. To top it all, the Keto Idli needs just 3 main ingredients, an idli plate and an idli steamer or pressure cooker. Unlike many other traditional dishes, this is an instant dish and can be made at home with staple Low Carb ingredients stocked at home - Paneer, Coconut Flour & Psyllium Husk. Having adapted to a high carb lifestyle, most folks, especially South Indians, miss the Idli and Dosa sometimes. While I posted... --- ### 3 Ingredient Low Carb Dosa > Make this lip smacking Low Carb Dosa with just 3 ingredients to curb your Dosa cravings, keep you full for long and prevent glucose spikes. - Published: 2021-10-22 - Modified: 2021-10-25 - URL: https://www.eatfitgetfit.com/3-ingredient-low-carb-dosa/ - Categories: Low-Carb & Keto Recipes - Tags: dosa, Indian, lchf, Low Carb Dosa The easiest Low Carb Dosa - ever! That too, with just 3 ingredients - it can't get any simpler than this! If ever there were a dish that were to take the Indian soul to heaven, Dosa would invariably be in the top 10. Made with rice and a small quantity of lentils, this crispy, crunchy, highly versatile dish is sadly, not Low Carb friendly. Clients in my mentoring program love the low carb lifestyle and don't crave rice or roti. But, they would always wish for a dosa and keep asking if I had a recipe that would make their journey all the more delightful. This recipe is dedicated to them and all others in the Low Carb world who crave a good dosa occasionally WHY A LOW CARB DOSA? A few months into my own Low Carb journey, my husband also started following a Low Carb ketogenic approach after seeing the benefits I was reaping. But, after a couple of months of eggs based brunch, he started tiring of it and I had to quickly find a solution lest he lost out on the 10kg weight loss he had already achieved by then. That's when I started experimenting on a Low Carb Dosa. While there are lots of keto dosa recipes on the internet, I wasn't keen on eating so much cheese and almond flour. My initial recipes was quite tricky and sometimes just wouldn't work. When I recommended it to my clients, it always ended up in... --- ### 10 Foods That Boost Your Child’s immunity > It's the cold & flu season again! These top 10 immunity boosting foods will help your kids beat the nasty bacteria and viruses and stay healthy. - Published: 2021-10-20 - Modified: 2021-10-21 - URL: https://www.eatfitgetfit.com/10-foods-that-boost-your-childs-immunity/ - Categories: Health - Tags: healthy gut, home remedies, immunity, immunity boosters, kids health, kitchen medicines Worried about your child constantly falling prey to cold, flu, infection and diseases? Then, it’s time you revamped your children’s plate. You may have been on a constant check trying to give your kids ample nutrition; but that’s not enough. You need to make sure you incorporate foods that would boost their immunity. Not sure about what’s right and what’s not? Worry not! Here is a list of 10 foods that will increase your child’s immunity and help them ward off those nasty bacteria and viruses. PROTEINS Studies have deeply linked the important connect between proteins and the body's immune function. A deficiency of protein can make the body's immunity weak and susceptible to a whole arrays of infections . Proteins from dairy, meat, eggs, seafood, lentils and legumes are excellent sources and need to be consumed everyday. GREEN LEAFY VEGETABLES Loaded with wholesome nutrition and antioxidants, this is one of the most despised foods of kids. It is certain that most of the children scrunch their nose and refuse to open their mouth when fed with spinach or vegetables. Spinach is a rich source of vitamins, iron, zinc, beta carotene, carotenoids and folic acid. All kinds of green vegetable and spinach are definitely a must have during the growing phase of your children as each one plays its own role in improving their immunity. You can boil, stir-fry, blanch or sneak them in your child’s favourite food by mashing them into the chapathi dough and thereby calling it the... --- ### A Beginner's Guide to LCHF Food > Knowing the vast list of LCHF foods that are allowed on a Low-Carb diet makes it easy for one to stick to their healthy plans in the long run. - Published: 2021-10-15 - Modified: 2022-03-26 - URL: https://www.eatfitgetfit.com/a-beginners-guide-to-lchf-food/ - Categories: Health - Tags: healthy eating, high fats, keto, lchf, Low Carb, Paleo Our previous articles How the Keto diet works? and What's the Hype Around LCHF? touched upon the science behind the low carbohydrate diet and why it works. This diet plan that is exactly the opposite of what you are following right now. Here, you lower the intake of carbohydrates and increase your intake of fats, thereby depending entirely on fats to you fuel your body. This is a fairly simple method of using fat to burn fat. The excess carbs coupled with sedentary lifestyle is the primary reason for those big love handles. By restricting the easy energy from carbohydrates, you force the body to start using fat as its primary fuel. This means, not only the fat you eat, but also the fat accumulated in your body gets used up in the process. Next comes the most important part – what to eat! The LCHF diet isn’t about starving or counting calories, but is about eating only real foods. You limit your intake of carbs to less than 100 grams a day and increase your fat and protein quotient. The emphasis is on what contributes to our calories, rather than just simply counting our calories. Our quick guide here will help you with choices that can make your low-carb journey smooth. Foods to include in LCHF diet Vegetables You get a free hand with almost all vegetables. Cruciferous vegetables like cabbage, cucumber, cauliflower, kale, broccoli and spinach are the perfect choice. Melons like bottle gourd, ash gourd, snake gourds... --- ### Intermittent Fasting 101 > Intermittent Fasting is a very simple yet powerful tool that provides many health benefits from improving immunity, weight loss to diabetes management. - Published: 2021-10-14 - Modified: 2021-10-14 - URL: https://www.eatfitgetfit.com/intermittent-fasting-101/ - Categories: Health - Tags: autophagy, fasting for health, health, intermittent fasting, Weight loss Take a look around nature and you would see this yin-yang of Feasting-Fasting everywhere, especially in the wild. One wouldn't see a lion eat three times a day or keep snacking every hour. Winter season is the most common time for most animals to adopt fasting and/or go into hibernation. During the human evolutionary process, Fasting was a natural process as food was not available all through the year. Intermittent Fasting WHAT IS FASTING? Fasting can be defined as the absence of or abstinence from food for natural, medical, religious or ritualistic purposes. The opposite of fasting is Feasting (availability of food). IS FASTING THE LATEST FAD? Fasting is one of the newest and most talked about health trends. Ranging from simple weight loss to managing cancer, people across the world have exalted its benefits. However, in India, fasting is not new. The practice of abstinence from food is followed across religions in one form or the other. Be it Hinduism, Jainism, Islam or Christianity - each have their own approaches. “WE FAST NOT TO PLEASE THE DIVINE, BUT TO CLEANSE OUR BODY. ” - Gurudev Sri Sri Ravi Shankar In Ayurveda, fasting has always been one of the core practices. According to this ancient medical practice, abstinence from food kindles the digestive fires and removes toxins from our body, hence making it more effective. It also aids in enhancing one's mental clarity, thereby, leading them to better health. Modern medicine too, around 5th Century BCE, recognized the benefits of... --- ### Can I Have Bajra or Millet Roti if I'm Diabetic? > Is Bajra, Jowar or other millets an ideal choice for a diabetic? Does this improve sugar levels? This article takes a look in depth. - Published: 2021-03-03 - Modified: 2021-03-03 - URL: https://www.eatfitgetfit.com/can-i-have-bajra-or-millet-roti-if-im-diabetic/ - Categories: Health - Tags: bajra, diabetes, lchf, millets ❔ Can I have Bajra roti instead of wheat roti? ❔ Can I switch to millets instead of rice? ❔ Should I give up rice completely and eat only Chapatis? These are some of the most commonly asked questions by diabetics. Whenever I talk about cutting out grains, I'm bombarded with these questions and more. Understandably so, because we are a nation that predominantly depends on grains as a staple food. Unfortunately, their excess consumption is also a main factor in the steady rise and chronic problem of Diabetes and its associated diseases. What is Diabetes? We are all familiar with nut allergies and lactose intolerance that a few people, across the globe, suffer from. The allergic reactions to these products could range from a mild rash to life threatening, leading to an emergency hospital treatment. Typically, in these allergic conditions, the sure shot way to prevent experiencing the allergic reactions is to completely avoid the allergen. Usually these allergies are for life and do not have any remedies other than allergic medications like anti-histamines or Epinephrine injections for life threatening reactions. I would describe Diabetes as something similar. A Diabetic person is someone who is intolerant to Carbohydrates. The reaction being high spikes in insulin and blood glucose levels. As with the reasoning given above, the best way to prevent such reactions is to avoid the substance causing the allergy - i. e. Carbohydrates. We also need to note here that if the body is constantly having high glucose... --- ### Thai Red Curry Paste > Make this Thai Red Curry paste at home and you will never want to buy a store version! This Red Curry paste is the base for making the Thai Red Curry. - Published: 2021-02-25 - Modified: 2021-02-25 - URL: https://www.eatfitgetfit.com/thai-red-curry-paste/ - Categories: Low-Carb & Keto Recipes - Tags: Red Curry, Red Curry Paste, Thai When one thinks of Thai cuisine, the Red Curry is undoubtedly at the forefront. Known for being highly aromatic, this curry is also Keto and Low Carb friendly. You can check out the recipe for the curry here. The base of this highly flavourful curry lies in Thai Red Curry paste. Get the paste right, and you can automatically get the curry right. Thai Red curry paste (Keto) The secret to the aroma and intense flavour of the Thai Red Curry, lies in the curry paste and coconut milk. The traditional and authentic curry paste contains Thai centric ingredients like Birds eye chilli, galangal, fish sauce, shrimp paste and Kafir lime leaves. Making this Thai Red Curry paste is extremely easy and once you taste this, you will never resort to a store bought one ever! The home-made version is also a much healthier version without any chemical preservatives or additives. Living in India, it is sometimes difficult to procure some of these ingredients and the store bought brand isn't that great a substitute for taste and flavour. Another thing that puts me off the store bought brand is the fish/shrimp sauce. While this is an essential ingredient, I'm not keen about it. So, I decided to experiment with a few local swaps and see if the taste could be replicated to some extent. After a few tries, I should say, the curry paste came out really well. While it may not exactly be the same, it does resemble the... --- ### Thai Red Curry with Tofu (Keto) > The Thai Red Curry with Tofu is actually Keto! This easy to make dish can be enjoyed on a Low Carb diet as well as with the entire family. - Published: 2021-02-25 - Modified: 2022-01-11 - URL: https://www.eatfitgetfit.com/thai-red-curry-with-tofu-keto/ - Categories: Low-Carb & Keto Recipes - Tags: Coconut Milk, Curry, Thai Curry The Thai Red Curry is actually Keto! Think Thai food and one invariably starts thinking about the famous Thai curries. Be it Red, Green or Yellow, all of them are global favourites. Thai Red Curry is highly aromatic and flavourful. At lunch, my husband and I usually sit down together to eat. But today, the aroma of the Red Curry was so intense and tempting that I was fully prepared to sit alone & enjoy the meal on my own, if my husband was not willing to join me then & there😈. The base of the dish is the Thai Curry paste traditionally made with mortar and pestle. Traditional ingredients used in the Red Curry paste are red bird's eye chillies, shallots, garlic, shrimp paste, galangal, kafir lime leaves, coriander seeds, coriander roots, cumin and lemon grass. It becomes a little difficult to procure a few of these ingredients and hence I've perfected a recipe based on ingredients available in India. Combining these ingredients with creamy coconut milk along with some protein and vegetables will give you a smooth curry, mildly spicy curry that pairs up really well with steaming long-grained rice or even Cauliflower rice (if Low Carb or Keto). CAN IT BE MADE VEGETARIAN? Yes, Absolutely! While the traditional Thai cuisine calls for fish sauce or shrimp paste to enhance the flavour, this can easily be dropped if you are looking to make a vegetarian version like the one I've made here. Similarly, certain swaps can be made... --- ### 4 Reasons Why Eating Fats Will Burn Belly Fat > Belly Fat is the most stubborn thing to lose. Eating the right type of food will help you burn belly fat. - Published: 2021-01-25 - Modified: 2021-01-25 - URL: https://www.eatfitgetfit.com/4-reasons-why-eating-fats-will-burn-belly-fat/ - Categories: Health - Tags: Burn belly fat, essential fats, healthy fats, keto, lchf, low carb diet, low carb high fats “Eating fatty food can help you burn belly fat. ” What's that? ? You may wonder if I've gone bonkers all of a sudden. For years, we have been told to cut fats from our food, because, well, it's right in the name itself - Fats make you fat. So, are you one among million others who have ditched fats completely from your diet and are still expecting that miraculous weight loss, especially the belly fat? What if I told you are doing it wrong? Over the years, we’ve all fallen for the “fat makes you fatter” myth that sounds dangerously convincing. In fact, in the past 70-odd years or so, the way we have been told to use fats & our perceptions have changed so much that the truth is far away from what we are made to believe. However, not all fats are the same. By using the right kind of fats wisely, one can lose weight and even lower the risk of diabetes. In fact, you can even go off diabetic medication with the help of a fat-rich diet. However, before jumping head-on into loading up fats in your plate, it is important to have a good understanding of how this works. This information will help you formulate a better dietary approach that works for you. In this article, I'll attempt to break down the reason why certain fats are healthy, how they help in weight loss and how you can safely add them into your diet... --- ### How to sustain a Low Carb Vegetarian Diet? > Is the Low Carb Vegetarian diet practical and sustainable? How can vegetarians optimize the Low Carb diet to overcome metabolic disorders? - Published: 2021-01-13 - Modified: 2021-01-13 - URL: https://www.eatfitgetfit.com/how-to-sustain-a-low-carb-vegetarian-diet/ - Categories: General - Tags: Low Carb Vegetarian, Veg Keto “Is the Low Carb Vegetarian diet or Ketogenic way of life possible for vegetarians? ” This is a common refrain one gets to hear whenever there is conversation around this topic. The most common presumption people make about Keto or LCHF is that – one is require to eat meat; lots of it. Yes, if you eat meat, then fantastic – you have access to very high-quality proteins. However, if you don’t eat meat, that is not a reason to worry or not opt for Low Carb diet! Keto and Low Carb is very much possible and sustainable for vegetarians too. How do I make such a claim? Simple - from my own personal experience, I know it is doable. Some of my vegetarian clients have successfully boarded the LCHF wagon and overcome metabolic issues like diabetes. I know some vegans (yes that is another level altogether and may have to be another post) too who have managed to stay low carb for a long time. So, in this post, I’ll attempt to break down the Low Carb Vegetarian approach that can help you improve your metabolic health. Difference between Keto and Low Carb You would have noted that I’ve used the terms Keto & Low Carb here. Low Carb High Fats (LCHF) is a broad umbrella term and allows for a carbohydrate restriction of --- ### Ridiculously Easy, 10-Minute Keto Mayonnaise - Published: 2020-12-17 - Modified: 2020-12-26 - URL: https://www.eatfitgetfit.com/ridiculously-easy-keto-mayonnaise/ - Categories: Low-Carb & Keto Recipes - Tags: Dips, Salad Dressing Simple, creamy and lip-smackingly delicious is how we would describe our Keto Mayonnaise 😋. Mayonnaise is one of the must-have ingredients in your pantry. It is not just an amazing salad dressing, but also makes a fantastic spread and dip. For me, it brings my salad to life. Ever since I switched to Low Carb and increased my salad consumption (because it is so easy to toss a 3-4 chopped veggies 🥦🥬🥒 together & mix it up 😆), dressings became a constant issue! Initially, I was very weary of all popular brands in the store because of the ingredients. For a while, I slacked up and would carefully choose a Mayonnaise brand that had less sugar (not an ideal scenario, I know 🙈 ). Keto Mayonnaise So I started making my own dressings from scratch. But never ventured to make the Keto Mayonnaise version. The reason for my apprehension was that most recipes called for a hand blender, which I did not have. But, as time passed, I stumbled on a hack, thanks to my Chef friend. This method does not require any fancy equipment, just a regular blender jar or Mixie jar! After that it was just a swap of ingredients here and there & voila - my Mayo base was ready! What is Keto Mayonnaise? Mayonnaise is essentially a fat-bomb. Meaning, it is pure fat, with a few condiments thrown in for flavour. The base needs just 2 ingredients : Eggs yolks (or whole egg) and Oil. These... --- ### How Does The KETO Diet Work? > Low Carbohydrates are the latest buzz words in the health community. Keto diets are popular for helping people to drastically shed those kilos without harming their health. Read our latest article to know how this diet works. - Published: 2020-12-10 - Modified: 2022-03-26 - URL: https://www.eatfitgetfit.com/how-does-the-keto-diet-work/ - Categories: Health - Tags: carbohydrate, diabetes, diet, high fat, keto, ketogenic, Low Carb, reverse diabetes If you are someone who is on the lookout for the right diet, then you are sure to have heard about the Ketogenic or Keto diet. It is said to be a common fad amongst celebrities and health enthusiasts. A quick media search can show you many instances of how some people were able to lose 50 Kilos and more on this diet. When it comes to "Diet" all of us are familiar with the CICO (Calories In Calories Out) Theory. We have been taught that if we are burning out the calories we consume, we can eat how much ever we want. Or, that we need to watch how many calories we consume, doesn't matter where the calories come from. However, in the Keto Diet, one of the first things that is discarded is - counting calories. In this diet, there is no restriction on the number of calories one consumes. The focus is more on the type of food being consumed rather than just the calorie part. So, what’s this diet that says you can eat anything without worrying about calories? The Ketogenic (Keto) diet works based on the metabolic process called ketosis. Ketosis happens when you rapidly cut off carbohydrates from your diet and replace it with fats. Your body copes up with the starvation of carbohydrates by breaking down the fats into ketone bodies in your liver that act as the primary source of energy. What's Ketosis? Our body has two sources of energy to choose... --- ### Keto Broccoli Tikki > Keto Broccoli Tikki is a healthy meal in itself. It makes a quick lunch/dinner or even a snack. - Published: 2020-11-17 - Modified: 2020-11-17 - URL: https://www.eatfitgetfit.com/keto-broccoli-tikki/ - Categories: Low-Carb & Keto Recipes Keto Broccoli Tikki is a healthy meal in itself. One of the most common myths people have about a Keto/ Paleo lifestyle, especially the Indian LCHF is that it lacks in variety. That's not true at all! Keto Broccoli Tikki Loads of recipes from our very own Indian kitchen and everyday cooking are either naturally low carb or just need a few tweaks to make then suitable for Indian LCHF. It’s just a matter of innovation and patience & viola a keto-fied meal is ready. Now coming to our current recipe, typically, as in many cutlets or tikkis, the binding agent used is bread, corn flour or potatoes – all of which are banned in the low carb lifestyle. So what can you use? There are quite a few options like tapioca starch or arrow root powder, almond flour or groundnut flour (sometimes I use the last two). If you would like to go nut free, Cheese is your go-to binding ingredient. Why Broccoli? Broccoli is an amazing vegetable and is a powerhouse of nutrition. Each 100g contains a decent amount of protein, fibre and loads of other micro nutrients. This is an easy and fun way to take in the vegetable if one doesn’t like a whole floret or when it gets mixed in any other form. Keto Broccoli Tikki can be a whole meal in itself because of the decent amount of fats and proteins it contains. Making the Keto Broccoli Tikki To make the Keto Broccoli Tikkis,... --- ### Low Carb Shahi Paneer > Low Carb Shahi Paneer is a fancy, yet simple recipe that can be eaten on its own or paired with Low carb chapatis or Cauliflower Rice - Published: 2020-11-17 - Modified: 2022-03-26 - URL: https://www.eatfitgetfit.com/low-carb-shahi-paneer/ - Categories: Low-Carb & Keto Recipes - Tags: Paneer, Veg Keto Even if you are vegetarian, switching to Low Carb or Ketogenic lifestyle is not that difficult. Almost all Paneer based "side" dishes fall under the category of low carb, moderate protein & healthy fats. One such delight is - Shahi Paneer. While certain traditional recipes might contain sugar or dried fruits to enhance the sweetness, our modified Low Carb Shahi Paneer version ensures that all the ingredients are keto friendly. Shahi refers to Royal, originating from the Mughlai Cuisine and this dish is truly a royal affair. While most other people have it once in a while, we low-carbers have the luxury of indulging in it anytime and not feel even an ounce of guilt 😁. Low Carb Shahi Paneer is naturally low in carb and keto friendly. Making the Low Carb Shahi Paneer: Unlike most other paneer recipes that use tomatoes or tomato puree predominantly, the Low Carb Shahi Paneer has a white or yellow based gravy made from a mixture of fresh cream, yoghurt and almond paste. It is naturally sweet and mildly spicy. The spice level can be increased by adding a pinch of chilli powder (optional) Making this dish doesn't take more than 30 minutes and can be made in bulk and stored for subsequent consumption. I personally just enjoy this as a 1-pot meal. You can alternatively pair it with Low Carb chapatis or spiced Cauliflower Rice. Because the Low Carb Shahi Paneer is naturally Keto friendly, it is an option you can easily choose... --- ### Keto Chicken Jamboree > Keto Chicken Jamboree is a simple one-pot, low carb and highly nutritious meal that can be made in less than 30 minutes. - Published: 2020-11-16 - Modified: 2022-03-26 - URL: https://www.eatfitgetfit.com/keto-chicken-jamboree/ - Categories: Low-Carb & Keto Recipes - Tags: Chicken, Lunch, One Pot Meal Keto Chicken Jamboree is one of the first proper non-Indian Low Carb recipes I tried when I began my LCHF journey. When I first started on LCHF, I fumbled around a bit in the beginning and would add cream to everything. But after a few days, I started getting the hang of it and began to look at food in the right way as Carbs, Proteins and Fats. My LCHF recipes were usually just a few ingredients that I had thrown in together and meet my macros. It was only when I decided to introduce low carb meal kits in the earlier version of Awesome Chef that I started looking at proper recipes. That was when my Chef friend shared the recipe of Keto Chicken Jamboree. One of the best things I love of LCHF Diet is that the food is mostly one-pot or one-bowl. You can just throw in a few low carb ingredients, vegetable, some proteins and voila, the meal is ready. This not just saves time, but also reduces the number of vessels to wash (my lady friends will know the pain of a sink-full of unwashed dishes😁). Making the Keto Chicken Jamboree The Keto Chicken Jamboree is a ridiculously simple recipe to make. All you need to do is chop the veggies, stir fry the chicken, mix it with the veggies and cook them all together. If Balsamic Vinegar is unavailable, you can swap it with regular Vinegar or Apple Cider vinegar. However, this will alter... --- ### 3 Ingredient Keto Chocolate > This Keto Chocolate is made with just 3 simple ingredients that can be easily purchased. Enjoy your Low Carb Lifestyle with this sweet treat. - Published: 2020-11-09 - Modified: 2020-11-10 - URL: https://www.eatfitgetfit.com/3-ingredient-keto-chocolate/ - Categories: Low-Carb & Keto Recipes - Tags: Chocolate, Dessert, Sweet Treat Keto Chocolate - the ultimate chocolate bliss with all the pros and not a single con! We all love a good bar of Chocolate, don't we? Sadly, most of the time this decadent treat is off our menu and plates when we are watching our weight or blood sugar levels. But what if we there is a chocolate that we can still enjoy and not worry about weight or sugar levels? First let's get our facts right - let's not punish the chocolate (cacao) for the bad things that the added sugars did! Cacao or pure chocolate (without sugar/additives) is a nutrient powerhouse! Most of the store bought chocolates, except for a very few, are loaded with sugar, sugar-like substances and other unhealthy additives. As a result, they can cause harm in the long run and build an unhealthy obsession with sugar. But, eating dark chocolate or pure cacao/ cocoa is considered highly beneficial. What are the benefits of Cocoa/ Cacao/ Dark Chocolate? Antioxidants : Cocoa and dark chocolate have a wide variety of powerful antioxidants. In fact, they have way more than most other foods. Improves memory and reduces stress : Various studies have proven that dark chocolate and cacao have the ability to stimulate your brain wave frequency (gamma frequency) leading to improved memory. The gamma frequency is the highest frequency and “associated with the highest level for cognitive processing, for memory, recall,” Magnesium - Dark chocolate (75% or higher cacao) is a decent source of Magnesium (Mg).... --- ### 5 Ingredient Keto Badam Burfi > Badam Burfi is a favourite festival sweet. This Keto Badam Burfi is sugar free, diabetic friendly and can be enjoyed even if you are weight watching. - Published: 2020-11-07 - Modified: 2022-03-26 - URL: https://www.eatfitgetfit.com/5-ingredient-keto-badam-burfi/ - Categories: Low-Carb & Keto Recipes - Tags: Almond, Diwali, Keto Sweet It was during Diwali 2018 that I first made the Keto Badam Burfi. Badam or Almond Burfi or Katli along with Kaju (Cashew) Katli is one of the most common sweets from our Indian cuisine. During my sugar addiction days, I used to binge on store bought Kaju Katli, but ever since I switched to a Low Carb lifestyle, my sugar cravings magically disappeared and I kinda automatically stopped eating too much sweet. Keto Badam Burfi During Diwali 2018, my friend, who is also an ardent Keto follower and baker, and I decided to make and sell Low Carb sweets for Diabetics to enjoy. While the whole country was celebrating, we totally understood what it was to feel left out. Apart from the Keto Badam Burfi, we also made fresh Keto Coconut Laddu and Keto Chocolate Cupcakes. Our idea and products were a massive hit! With so many diabetics and Low Carb-ers enjoying our sweets with family, it made our Diwali that year, extra special. The best part was that even the non-diabetics couldn't find out the difference and loved it equally. What I love about the Indian LCHF lifestyle is that you get to make and eat sweet treats that are not just tasty, but healthy as well and completely contribute towards your overall wellbeing. 2020 Diwali has to be special and we need to break out of all the dark fog that has hovered over our lives for almost the entirety of this year. So, for this Diwali,... --- ### Keto Chocolate Cupcakes > Indulge your sweet tooth with our super spongy & diabetic friendly Keto Chocolate Cupcakes, without impacting your health and sugar levels. - Published: 2020-11-04 - Modified: 2022-03-26 - URL: https://www.eatfitgetfit.com/keto-chocolate-cupcakes/ - Categories: Low-Carb & Keto Recipes - Tags: Chocolate, Cupcake, Dessert Keto Chocolate Cupcakes or Muffins (in this instance) are a heaven send for those of us following the Keto or the Indian LCHF (Low Carb, Healthy Fats) diet. This Diwali, enjoy the celebration with your friends and family with your own special Low Carb treats. This Keto Chocolate Cupcakes recipe is quite special and a block-buster hit with my own family and friends - Keto and non Low carb folks as well! Keto Chocolate Cupcakes As you know, the LCHF diet avoid grains in all forms and hence any item made with regular flour or any other grain flour for that matter is completely out of question. Does this mean one needs to shun out cakes, pastries and other desserts? Not at all! In fact, lots of common sweets and treats that we would normally enjoy, can be "keto-fied" with just a few ingredients. The best part is that with the amount of fat & protein they contain, they can easily become a meal in itself - that's how I would just pop in a couple of these Keto Chocolate Cupcakes for lunch and be done for the day 😁 😁. Now coming to the flour base. As grain based flours are completely out of the window, the flours that can be used in LCHF diet are as listed below. The best part is that most of these can be made at home with just a handful of everyday equipment! Almond Flour: This one is the most popular of the... --- ### 4 Ingredient Keto Shrikhand > The Keto Shrikhand is a low carb sugar free, diabetic friendly sweet dish that can be made in just 5 minutes. It can be enjoyed as a nutritious snack. - Published: 2020-11-01 - Modified: 2020-11-08 - URL: https://www.eatfitgetfit.com/4-ingredient-keto-shrikhand/ - Categories: Low-Carb & Keto Recipes - Tags: Dessert, High Protein, Low Carb, snack, sweet, Vitamin B12, yoghurt Srikhand is a quick Indian dessert that is made with just 3 basic ingredients. A quick swap can "keto-fy" this mouth-watering dish into Keto Shrikhand. Keto Shrikhand The Shrikhand originated from Gujarati and Maharashtrian cuisine and is served many-a-time with poori or roti. I love shrikhand and used to enjoy it during my High Carb days. This was a phase of my life when sugar was my achillies heel. Most meals would end with a sweet or a simple curd + sugar. But when I switched to low carb, my sweet cravings magically vanished! The traditional version uses just 3 main ingredients: hung curd, sugar, cardamom and flavouring/topping (this is optional). For the Keto Shrikhand, I simply just swapped sugar with Erythritol+ Stevia combination and voila, I had an instant treat that also added to my proteins and fats macros and kept me fuller for longer. There are days when I would want some simple sweet treat and Keto Shrikhand becomes my go-to recipe. Making the Keto Shrikhand Making Keto Shrikhand is quite simple and this dish is very versatile too! You can add a variety of low carb toppings, ranging from strawberries, blueberries, almonds, pistachios and kesar (saffron strands), to make it as tasty as possible. You can use this as an evening snack too when you are planning to take a break from work. The best part is that you can make Keto Shrikhand in bulk and store it for a couple of days as well. If it... --- ### Keto Bulletproof Coffee > Keto Bulletproof Coffee is an excellent way to kickstart your day in a Ketogenic or Low Carb Diet. It keeps you alert & gives a feeling of fullness. - Published: 2020-10-28 - Modified: 2020-10-28 - URL: https://www.eatfitgetfit.com/keto-bulletproof-coffee/ - Categories: Low-Carb & Keto Recipes - Tags: Coffee, Drink, Energy drink, keto "Bulletproof" Coffee? Did I hear it right? Well, if you have in some tiny way connected to the Ketogenic Diet fraternity, I’m sure would have heard people swear by the Keto Bulletproof Coffee. If you haven’t, the name may either scare you or make you think of how weird people can get! Don’t worry, there is no gun powder or any such weird ingredient out there. In fact, the Keto Bulletproof Coffee is one of the sure shot ways to kickstart your brain and get into high octane mode early in the morning. The term “Bulletproof Coffee” was coined by an entrepreneur and food enthusiast Dave Asprey. BPC (Bulletproof Coffee) as it is most fondly known in the fraternity today, is an excellent breakfast or accompaniment that complements the Low Carbohydrate High Fat (LCHF) regime promoted by Keto diet. It is as healthy as the coffees can be because it contains natural saturated fats (from butter & Coconut oil) that helps the brain in getting the right amount of nutrition, keeps hunger pangs at bay and prevents brain fog – a symptom we all suffer from due to heavy carb loaded food that inhibits clarity of thought & active functioning of the brain. This concept of having butter in coffee is not new. In fact, it originated in 6th Century Ethiopia where they added Ghee in their coffee (yes you heard right, Ghee), but it gained popularity from the Himalayan region of Tibet, where people added Yak butter to their... --- ### Low Carb Coconut and Paneer Burfi > With our Low Carb Coconut and Paneer Burfi you are sure to enjoy this festive season without disrupting your sugar levels. - Published: 2020-10-26 - Modified: 2020-11-08 - URL: https://www.eatfitgetfit.com/low-carb-coconut-and-paneer-burfi/ - Categories: Low-Carb & Keto Recipes - Tags: Dessert, High Protein, Indian, sweet The festive season is already here. Even if you are on a diet, you won't feel left out with this delicious, easy-as-pie Low Carb Coconut and Paneer Burfi. You may have seen various versions of the Keto Coconut Burfi. But this one has a surprise twist. 😎. So, hold your horses and read till the end. Majority of us suffer from sweet-tooth and sugar cravings. When you switch to a Low Carb diet, this craving magically vanishes and you suddenly do not feel like grabbing that sweet or binge eating that laddu on Diwali. Nevertheless, when the whole family is enjoying the festivities, why should you miss out? This Low Carb Coconut and Paneer Burfi dessert will make sure you not only satisfy your sweet-tooth, but also still be within your macros or not disrupt your blood sugar levels. Our cuisine is famous for its sweets and it is easy to "keto-fy" some of them with a simple swap of ingredients. I have experimented with quite a few Indian LCHF dessert recipes and they have turned out to be quite delicious! I'll soon be making posts about them - so stay tuned! Anyway, as I was experimenting with the sweets recipes, I realized that most of them had a downside - they were heavy on fats. While this is great news for Keto followers, I wasn't quite happy. I wanted to somehow sneak in some form of protein as well to bring a reasonable balance between fat & protein macros.... --- ### Keto Curd Rice - Published: 2020-10-26 - Modified: 2022-03-26 - URL: https://www.eatfitgetfit.com/keto-curd-rice/ - Categories: Low-Carb & Keto Recipes - Tags: fibre, High Protein, keto, Low Carb, Rice Trust me, with this Keto Curd Rice dish, you have struck gold on the Low Carb diet! Curd rice is a quintessential dish for many South Indians. However, when the switch happens from a High Carb diet to a Low Carb diet, rice along with wheat is one of the first ingredients off the table. While a non-diabetic person could sneak in a couple of spoons, without much impact to blood sugar or weight, it is a big NO to the diabetics. When I switched to LCHF, I did not miss rice much. But there were days, when I would make a curry or subzi and would wish for some amount of rice to pair it up with. That was when I discovered the magic of Chia Seeds! Yes, you read it right - I use Chia Seeds to make a Keto Curd Rice. Chia Seeds are tiny grey and black seeds that are native to the Mayan and Aztec culture. They look similar to our indigenous Subja seeds or Basil/ Tulsi seeds and it is easy to get confused. But their nutrition profile is poles apart. Despite their tiny size, almost the size of small mustard seeds, they are power-packed with important nutrients. A single serving (28g/ 1 ounce) of Chia seeds packs: 5g proteins 9g fats 12g Carbohydrates 10g Fibre 0g sugar Magnesium - 23% of RDA Calcium - 17% of RDA Iron - 12% of RDA Fibre - 40% of RDA Omega 3:6 ratio: 3:1 Most people... --- ### These 10 Healthy Eating Tips REALLY WORK! > Healthy eating habits lay the foundation of a healthy life. Here’s our list of top 10 proven healthy eating habits that actually work. - Published: 2020-10-26 - Modified: 2020-10-27 - URL: https://www.eatfitgetfit.com/10-healthy-eating-tips-really-work/ - Categories: Health - Tags: diet, healthy eating, junk food, nutrition, snacking, Weight loss Healthy eating habits lay the foundation of a healthy life. While most of us read advice on healthy eating often, we invariably end up losing our mind in trying to lose weight or staying fit. If you are going crazy with the overload of diet and fitness articles, videos, and podcasts, here’s our list of top 10 proven healthy eating habits that actually work. #1. Reduce C. R. A. P: We all have gained weight and the fat folds mainly because of C. R. A. P: excess Carbohydrates, Refined Sugar, Artificial Foods and excessively Processed foods. Most of the foods loaded in these categories are filled with sugars, bulking agents and other chemicals which rarely contribute to any nutritional benefit for our body. When we consume these in excess, we easily forget about other nutrition dense food like vegetables, fruit, meat and dairy. Some examples of food in these categories are: candies, sugar-laden chocolates, refined bread, energy bars, sugary drinks, bakery items like cakes, pastries, puffs, etc. It is best to keep these to a minimum and consider them as very occasional treats. #2. PLAN ahead when eating out Eating out/ takeaways can derail your diet and fitness plans significantly as it’s easy to get lured by fancy menu options and you can be tricked into choosing something that is not a part of your diet plan. If you know you’re going out for lunch or dinner, spend a few minutes to identify what items would fall into your diet... --- ### Low Carb Egg Curry > This Low Carb Egg Curry is flavourful, perfectly smooth and thick enough to let a flavourful spice dance on your taste buds. - Published: 2020-10-22 - Modified: 2022-03-26 - URL: https://www.eatfitgetfit.com/low-carb-egg-curry/ - Categories: Low-Carb & Keto Recipes - Tags: Diabetic Friendly, Egg, Egg Curry, keto, lchf, Low Carb, Main Course When you are on a Low Carb diet, eggs become a quintessential part of your daily routine. While eggs and cheese are my usual go-to meal, I do get a bit tired and bored and start looking for variety. When I look at any recipe, my mind automatically starts analysing if it could be converted or made in a low carb or keto version. So, browsing through a few cooking websites, I came across this wonderful Low Carb Egg Curry recipe from the Chettinad region that looked absolutely delicious! Eggs are highly nutritious and one of the purest form of protein that is absorbed 100% by our bodies. Even if one is a vegetarian Low Carb diet, but opt for eggs, it brings them so much flexibility and variety. Not to forget - an egg based meal is so filling that it can last you for hours without an iota of hunger pangs. The curries of Chettinad are known for their spiciness and inviting aroma and the Low Carb Egg Curry is one of the simplest. Chettinad’s non-vegetarian dishes are pungent and spicy because they are made from freshly ground spices and condiments like cumin seeds, green chilies, cloves, black peppercorn, etc. All these spices are very helpful in digesting heavy protein and fats and prevent any kind of gas or bloating sensations. The traditional curry calls for shallots (Sambar onions/ pearl onions). But for this Low Carb Egg Curry, I have swapped it with regular onions because of the... --- ### 10 Essential Foods for the Indian LCHF Diet > Going on an LCHF diet does not mean buying exotic food. Many foods from our Indian kitchen are naturally low carb and suit our palette. - Published: 2020-10-20 - Modified: 2022-03-26 - URL: https://www.eatfitgetfit.com/10-essential-foods-for-the-indian-lchf-diet/ - Categories: Health - Tags: desi food, indian food, Indian LCHF, indian vegetables, lchf, local food, Low Carb, low carb food Transitioning to an Indian LCHF diet is not as complicated as one might think. All one needs is a good idea of the ingredients that are allowed and in how much quantity. Low Carb Indian Veggies While a simple internet search might throw up many westernized recipes loaded with bacon and beef, it does not mean that the Indian pantry lacks a good quality low carb meal. There are many traditional recipes that are naturally low carb or require a simple swap or elimination of an ingredient to make it low carb. When I first started with LCHF diet, it took me a while to wrap my head around the foods that are allowed and what one can make of it. One day, I just sat down and did a simple analysis of the traditional foods I eat and identified what needed to be eliminated, what needs to be tweaked and what could remain as is. It helped immensely. Ever since then, I 've not had a problem with any of my meals. I've put together a list of acceptable items below and I hope it help you make your cooking easier. LET'S FIRST BEGIN WITH FATS 1. Seeds & Nuts - Almonds, Walnuts, Pumpkin and Flax seeds Break your fast with some soaked almonds to stay energetic throughout the day. Soak 10-15 almonds the previous night and peel of the skin and have them the next morning in empty stomach. A mix of almonds, walnuts, pumpkin and flax seeds... --- ### 11 Absurd Myths About Weight Loss > Everyone has something to add to the list of things to do for weight loss. A list so large, always has possibilities of many Myths. We bust some of them here - Published: 2020-10-06 - Modified: 2020-10-07 - URL: https://www.eatfitgetfit.com/11-common-myths-about-weight-loss/ - Categories: Health - Tags: myths, reasons for weight loss, weight loss myth, weightloss Weight loss is a growing concern. Majority of the people are dying to banish the unhealthy curves. Everyone has got something to add on to the list of things to do to lose weight. With the increase in the number of do’s and don’ts varying from one person to another, the question of what’s true and what’s not arises. Surprisingly there are a number of things that are being constantly imposed on us as facts which aren’t true at all. Let’s take a look at some of them – Myth 1: All calories are the same Cutting down the calories by limiting the intake of food is what a lot of people do to shed weight. However, the path to reach your weight loss goal is by choosing your calories right and not cutting them. You get energy from calorie. When you cut them altogether, you will end up feeling tired, hungry, and craving for more food, which paves way to a vicious cycle of binge eating. The kind of calories in carbs is different from that in fats or proteins. So, instead of loading your body with empty calories go for the ones that boost your metabolism. Consider this: 14", Full Cheese Pizza contains nearly 2400 KCal. (vs. ) 30 eggs, 2300 KCal. Both the above 2 foods contain similar calories. Will they be considered the same? Should they be considered the same? While the calories may be identical, the way each of these foods interact with our body... --- ### Is Low Carb Diet Right For You? > The low carb diet is endorsed by many and proven to benefit overall health & aid weight loss. Read on to know if it is right for you. - Published: 2020-10-05 - Modified: 2020-12-26 - URL: https://www.eatfitgetfit.com/is-low-carb-diet-right-for-you/ - Categories: Health - Tags: diet, diet for diabetes, diet for PCOS, diet for weight loss, healthy eating, how to choose a diet, Low Carb diets, what diet works for me, when should one choose low carb We all know that we are what we eat. We’ve been told to eat right in order to stay fit, healthy and energetic. Sadly, what we do not know is - what is right. With diets like GM diet, Atkins diet, Paleo, Low Carb diet, Vegan, etc. claiming to aid weight loss along with many other products in the market claiming to be effective in improving health we are left confused. We follow a particular diet religiously and sometimes get frustrated and give up when we do not witness any positive changes or find what you’ve been doing all this while is wrong. All the frustration and confusion boils down to one question – “Which is the right one? ” and that’s where we go wrong. Choosing what diet works for your body is important. Tweak the question a bit to “What’s right for me? ” and you’ll start getting some answers that will lead you in the right direction. All of us are different and what one plan a person swears by can be a complete disaster for us. Therefore, figuring out what’s right for us is going to do wonders. While talking about diet plans, the low carb diet is the talk of many and has proven to be beneficial in improving overall health and weight loss. If you are looking to get started in this diet, you need to know if it’s right for you. WHAT IS A LOW CARB DIET? This is the question that needs... --- ### Macronutrients and Why You Should Care > Our body requires Macros for energy and growth. Each macronutrient has its own significant role in the development and composition of the body. - Published: 2020-10-04 - Modified: 2020-10-07 - URL: https://www.eatfitgetfit.com/macronutrients-and-why-you-should-care/ - Categories: Nutrition - Tags: Carbohyrates, carbs, fats, macro nutrients, macros, proteins, sources of energy This is probably not the first time you’d have heard about macronutrients. When it comes to diet, nutrition, health and weight, macronutrients (Macros) occupy an intrinsic position, as they are the main factor in body composition. But what exactly are these macros and why are they so important? Although macros sound like an alien term, but it really means nutrients needed in big(macro) quantities. The term is used to refer to Carbohydrates, Protein and Fat – now, this is not new to us. Macros are the primary supplier of nutrients and calories. Your body requires these macros for energy and growth. Each macronutrient has its own significance and plays its role in the development and composition of the body. Therefore, it is important to design your diet in a way that helps you consume the ideal amount of macronutrients. The energy provided by macros vary – Carbohydrates and Proteins provide 4 KCal of energy for every 1 gram, whereas Fats generate 9 KCal of energy for 1 gram. IMPORTANCE OF MACROS CARBOHYDRATES Carbohydrates are the main source of energy as they can be metabolised by the body quickly and they come in 2 forms: Simple and Complex Carbs. Simple carbs are foods like sugar, refined flour, etc. that is easily broken down into glucose. Complex carbs are food like whole grains, vegetables and fruits that contain fibre. Fibre (present in complex carbs) helps in flushing out toxins and waste from the body that improves the intestinal health and simplifies the... --- ### Top 10 Diet Myths of 2020 > There is so much information, hacks and “truths” about diets and weight loss. Many of these diet myths are not supported by scientific evidence. - Published: 2020-09-29 - Modified: 2020-09-30 - URL: https://www.eatfitgetfit.com/top-10-diet-myths-of-2020/ - Categories: Nutrition - Tags: diet myth Almost everyone on the planet is into some sort of a "diet". There are innumerable websites, other media and countless people around us sharing information, hacks and "truths" about diets and weight loss. With so much of information hitting us like a torpedo, it is easy for anyone to get confused between facts and fiction. In most instances, this is just mis-information and not supported with appropriate scientific evidence. This type of "information tornado" phenomena has not just tripled the myths around diets, but has also given way to new ones! Let's look at and bust the top 10 diet myths that don't seem to want to go away at all! Diet Myth #1 - Proteins Damage Kidneys Try this - in a group, talk to someone about proteins and adding that to our diet. You will invariably see at least one person point out and say: But proteins harm the kidneys! This couldn't be further than the truth. We are made of muscle and bones. Proteins are the building blocks for our muscle. Unlike cows and other herbivores, humans cannot create protein and therefore need to get it from food. Lack of protein will cause muscles to breakdown and in turn impact the bones as time progresses. Proteins have a very high ability to increase satiety when compared to carbs or fats. This is one reason why proteins are the cornerstone for a healthy diet as they prevent over-eating. Many studies have been conducted to connect kidney damage and... --- ### Clock or Stomach - What Drives Your Hunger? > What determines one's need to eat - the clock or the hunger signals sent by your stomach? - Published: 2020-08-20 - Modified: 2022-03-26 - URL: https://www.eatfitgetfit.com/clock-or-stomach-what-drives-your-hunger/ - Categories: Nutrition, Health - Tags: Conditioning, Eating, Eating As Per Hunger, Hunger, Mindful Eating, Pavlov Theory "Why do we feel hunger? " The answer to this question is a very obvious one - an indication by our body demanding for nutrients and energy. But somehow we, as a species are now highly reliant on an external clock to determine our hunger state, an approach that is completely against the natural flow. Let's understand why this happens with this dog analogy. Copyright: From Lumen Learning A dog owner wanted to train his dog. He would ring his bell and when the dog came as soon as it heard the bell, it would see a big juicy meal making it salivate. The dog owner continued this practice for a few days. After some time, he started to ring the bell, but without the food - the dog would immediately respond. The owner noticed that though there was no food, the dog was salivating. What happened? The dog previously used to salivate only when it saw or ate the food. Now it is conditioned to anticipate and eat food every time the bell was rung by its owner. The dog has now began to "feel hungry" simply because the bell has rung. What has this story got to do with hunger? Our body is the function of countless hormones and bio-chemical reactions happening within. Once such hormone is Grehlin - the hunger hormone. It is automatically simulated when the body's energy levels are low and requires food. When born, babies come with a natural ability to communicate their hunger... --- ### Top 7 Foods To Beat Depression > With unhealthy food habits also contributing to depression, here's our list of 7 foods that can help you beat this dangerous illness. - Published: 2020-08-13 - Modified: 2022-03-26 - URL: https://www.eatfitgetfit.com/top-7-foods-to-beat-depression/ - Categories: Mental Health, Health - Tags: depression, healthy food, Mental Health, Omega 3, probiotic, vitamin D Did you know that over 250 million people suffer from depression globally and India ranks as the 19th country to witnesses more suicides than any other country in the world? Mental health is something we pay least attention to. While physical illnesses are apparent and we seek immediate help, mental illnesses are unnoticeable where we usually misinterpret depression for sadness. The shocking part is that many people are oblivious to the fact that they are victims of depression. As mental health is taboo in our country, most people fail to recognize depression as an illness and are reluctant to seek professional help. Our unhealthy lifestyle and food habits have contributed to depression and other mental illnesses that are disrupting our physical health and day to day activities. Your physical and mental health is a reflection of what you eat. Lack of essential nutrients can cause inflammation in the brain and mess with the levels of serotonin, which causes depression. Therefore, eating right improves the function of the brain and help in overcoming depression. BROWN RICE Brown rice is made of complex carbs. Limited intake of carbs reduces the secretion of serotonin – which acts as a mood stabiliser. Lack of serotonin disrupts concentration, causes a drop in energy levels, mood swings, insomnia and anxiety in certain people. Including more complex carbs in your diet satisfies the brain, which in turn improves the mood and keeps you energetic throughout. Replace processed, white rice with brown rice that is sure to improve... --- ### Sugar - The White Poison In Our Homes > Refined Sugar, is one of the primary causes of a lot of lifestyle disorders including diabetes, obesity and cancer. Nearly 75% of the products in the supermarket contains sugar. - Published: 2020-08-10 - Modified: 2020-08-10 - URL: https://www.eatfitgetfit.com/sugar-the-white-poison-in-our-homes/ - Categories: Health, Nutrition - Tags: diabetes, natural sweeteners, obesity, refined food, Sugar, sweet, unhealthy sugar, white poison We are all unknowingly consuming poison every single day! Yes, that’s right and it’s in our very own kitchen – sugar. If you breathe a sigh of relief because you are not a fan of sweets; well, then what about the cups of tea or coffee you are downing every day? Even if that’s not in your list, here is a fact – Your cereals, fruit juices, ketchup, peanut butter and pasta sauce contain sugar too! Shocking right? We aren’t kidding – about 75% of the items in your grocery items contain sugar. According to the American Heart Association (AHA), men can have a maximum of 37. 5 grams, of added sugar a day, which is about 9 teaspoons and women can have a maximum of 25 grams, which is equal to 6 teaspoons a day. This means everything you eat in the entire day, from breakfast to dinner plus all the munchies in between should totally contribute only 6-9 teaspoons of sugar. AHA Recommended intake of added sugars Imagine grabbing a can of soda, Friday nights with a bottle of alcohol or just a glass of favourite juice on a scorching day – you are charging your body with excess sugar in minutes. Even if you rely entirely on home food, unless you are making it from scratch it is going to contain sugar. Even the ones that are considered to be healthy contain sugar, especially the low-fat alternatives. In fact, they are the ones loaded with sugar. Another... --- ### 5 reasons to start cooking your own food > Check out these 5 reasons that will dispel your notions on cooking your own food & make you rethink on dining out/ takeaway meals. - Published: 2020-08-05 - Modified: 2020-08-11 - URL: https://www.eatfitgetfit.com/5-reasons-start-cooking-food/ - Categories: Cooking - Tags: cooking, home cooking It’s no secret that a healthy diet is one that is low on carbohydrates, fat, sugar, and high on proteins. But do you know what’s the most important ingredient of a healthy diet? Research shows that it is ‘Home Cooking’. With obesity becoming a worldwide epidemic, the importance of a healthy diet and hence home cooking has reached new heights today. It’s no secret that a healthy diet is one that is low on carbohydrates, fat, sugar, and high on proteins. But do you know what’s the most important ingredient of a healthy diet? Research shows that it is ‘Home Cooking’. With obesity becoming a worldwide epidemic, the importance of a healthy diet and hence cooking your own food at home has reached new heights today. The Morsel on Your Fork is More Important Than You Think! In a CNN interview, celebrated nutritionist Joy McCarthy says her response is constant when clients come to her asking for one easy diet change and that is ‘Start cooking your own food. ’ So when we have such well meaning advice and information available, what then stops us from chewing on home cooked meals? It is the preconceived notion that ‘we can’t and it’s time consuming’. Well not really. Check out these 5 reasons that will dispel your notions and make you rethink on dining out/taking takeaway meals. #1: Home cooking is key to longevity: A Cambridge study reveals people who cook their own meals up to five times a week are 47% more likely to still be alive after 10 years. So while time spent huffing and puffing in the gym is important for your body, some toiling in the kitchen will prove just as good, if not better. #2: You control what goes into your mouth: Research shows that people who home cook most of their meals, tend to consume fewer carbohydrates,... --- ### Saturated Fats - Myth Busted > For long, saturated fats were considered bad. But natural dietary fats are highly essential for optimal body functions and health. - Published: 2020-07-01 - Modified: 2020-12-21 - URL: https://www.eatfitgetfit.com/saturated-fats-myth-busted/ - Categories: Health - Tags: ancel keys, fats, fats are bad for health, saturated fats, sources of saturated fat, vegetable fats, why are fats required Saturated Fats - Myth Busted : Why Saturated Fat is Good For You In the pic : Cooking Butter Regardless of following a diet regimen or not, the debate of “which fat is the good fat” hasn’t stopped. There are people who ardently believe in saturated fats, there others who believe that unsaturated fats are healthy and there’s a category of people stuck in the saturated fats vs. unsaturated fats phenomenon, confused about which one is right. ANCEL KEYS' SATURATED FATS HYPOTHESIS This is not a recently erupted confusion, but has been persisting since the 1950’s, after the seven countries study by an American physiologist - Ancel Benjamin Keys - was published. Many middle aged men were succumbing to heart attacks in the 1950’s, but the cause of the prevalence of heart attacks was unknown. Keys proposed the seven countries study, which stated that saturated fats from dairy and meat have adverse effects on the cardiovascular health and are the culprits that cause deaths due to heart attacks. His study concluded that unsaturated fats in vegetable oils were healthy that made the AHA (American Heart Association) promote low fat diets among its people. But that clearly wasn’t the right decision. Well, there have been several criticisms stating that the seven country study is flawed. Firstly, Keys cherry-picked only 7 countries those would support his hypothesis out of the 22 countries he had worked on. Secondly, Keys had completely eliminated other factors affecting people’s health like lifestyle and physical activities from... --- ### What's The Hype Around LCHF? > The Low Carb, High Fat diet is one of the buzz words today. With many new studies that are proving naturally occurring fats to be healthy, what does the LCHF diet plan entail. Read on to learn the science behind it and why it works. - Published: 2018-05-02 - Modified: 2022-03-26 - URL: https://www.eatfitgetfit.com/whats-the-hype-around-lchf/ - Categories: Health - Tags: diabetes, diabetic, diet plan, food cravings, healthy diet, healthy eating, high fats, hormone regulation, insulin, lchf, low carbs, no cravings We have a number of diet plans just like the enticing options in our platter, leaving us confused about which one to opt for. The Low Carbohydrate, High Fat (LCHF) diet is one such diet plan that’s gained popularity in the recent years. The low carbohydrates, high fat diet seems to be a huge hit among fitness buffs and is known to be very effective in shedding fat and maintaining good health. We’ve got the answers to all your what, why and how by telling you everything about the LCHF diet plan. As the name suggests, this is a diet where you reduce the intake of carbs and increase the intake of fat. You may wonder how an increased fat intake helps in fat loss. For the longest time we’ve been told to stay away from fats as they are considered to be the culprits in the accumulation of weight. The LCHF diet works in a simple mechanism where fat is the primary source that meets your energy requirements. When carbohydrates are gradually reduced, the body inevitably burns fats in the body for energy. This means, not only the fat you eat, but also the fat accumulated in your body gets used up in the process. Why low carbs? Carbs has always been an important element in our menu and the pivotal source of energy. With our sedentary lifestyle, this is a huge mistake we commit, especially considering our ratio of refined carbs vs. natural cabs. When you don’t move... --- ### Potassium Rich Foods That Are Healthy For You > Potassium, is an important micro-nutrient that helps in the proper functioning of our body. This important mineral can easily be found in the natural foods that we consume everyday. The following lists out top 10 high sources of potassium in everyday food. - Published: 2018-04-02 - Modified: 2020-07-03 - URL: https://www.eatfitgetfit.com/potassium-rich-foods-that-are-healthy-for-you/ - Categories: Health - Tags: apricots, avacado, banana, beetroot, micro nutrients, potassium, spinach, tomato sauce, yoghurt Potassium is one of the most important mineral your body requires to perform several functions in order to maintain good health. Potassium plays a significant role in boosting the function of nerves and muscles, maintaining the health of the brain, balancing fluid levels in the body, eliminating excess levels of salt, thereby lowering blood pressure and ensuring good functioning of the heart. Unfortunately, the body does not produce potassium and is dependent on food sources rich in potassium in order to meet the right nutrient levels. A deficit in potassium leads to dehydration, swelling of the tissues, hypokalemia, strokes, insomnia, depression and several other ailments. With everyone fighting several forms of illnesses, it is important to provide your body with adequate amounts of potassium. Here is a list of potassium rich food that you must include in your diet to stay healthy – Sweet potatoes This tasty and versatile veggie that we love, is by far the richest source of potassium. One sweet potato is loaded with 694 mg of potassium and is packed with fibre, beta-carotene, vitamins C and B6 that charges your body with the right amount of nutrients. They are also known for treating peptic ulcers. So go ahead and mash, bake or grill them to grab all the goodness of potassium. Spinach These green leafy vegetables that we have been told to have regularly are a rich source of potassium as well. Besides offering abundant goodness, they offer you adequate amounts of potassium that ensures good... --- ### Top 10 Low-Carb Vegetables > Vegetables are full of goodness & provide you with a whole load of micro nutrients. Find out which Low Carb Vegetables you can safely consume without disturbing your health. - Published: 2018-04-02 - Modified: 2023-07-18 - URL: https://www.eatfitgetfit.com/top-10-low-carb-vegetables/ - Categories: Health - Tags: fresh produce, keto, lchf, Low Carb, vegetables, vegetables low in carbohydrates After being aware of all the exceptional benefits one can reap through the low carb diet, one can’t help but, reduce their intake of carbs; but, how? It’s pretty obvious that you stick to foods that have a very less proportion of carbs. Meats, poultry, fish and eggs are less in carbs and rich in protein and fats. Does this mean cutting down carbs isn’t a vegetarian’s forte? There is nothing healthier than these low carb vegetables. Numerous vegetables we eat on a daily basis are low in carbs. Here we’ve got a list of 10 low carb veggies that you shouldn’t miss to add in your diet. Tomatoes This succulent veggie that’s a part of almost all our daily recipes botanically falls under the category of berries. 100 grams of tomatoes contain only 4 grams of carbohydrates. Besides being low in carb, tomatoes are a rich source of vitamins and minerals and lycopene. Making tomatoes a regular addition to your food protects your heart, lowers blood pressure, prevents cancer and enhances your skin health. Onion This is a vegetable we’ve used to give our dishes a flavourful touch so, we’ve never bothered to know what this veggie has in store. This does more than just making your food taste good. With only 9% carbs, this is a perfect low carb veggie. It also contains moderate amounts of thiamine, niacin, riboflavin, folate, vitamin C, manganese phosphorous, magnesium, calcium and iron. Onions build your immunity, regulate blood sugar level and prevent... --- ### How to Lose Weight without Exercising? > With our lives being very busy and days running at the blink of an eye a lot of us haven’t got the time to exercise. Worry not; you can lose weight without exercising. Avoid the fear of committing mistakes in your diet by subscribing to NutriBowl. Our range of NutriBowl DIY meal kits makes your job even simpler. - Published: 2018-03-29 - Modified: 2020-07-03 - URL: https://www.eatfitgetfit.com/how-to-lose-weight-without-exercising/ - Categories: Health - Tags: balanced meal, eating healthy, healthy eating, keto, lchf, lose weight, nutribowl Weight loss is a lot of people’s primary goal. Shedding the nasty fats clinging on to your body seems like a nightmare. While there are certain people who enrol in several weight loss plans, do intense workouts and starve to death, there are others who binge on pizzas burgers and fries with the idea of burning them in the gym. If any of these sounds like you, then there’s news for you - you are doing it wrong! Starving is only going to store fats and torturing your body with intense workouts more than what it can tolerate will make you sick; at the same time treating your stomach like a garbage, just because you workout isn’t right. A mixture of a balanced diet and exercise sounds good; but with our lives being very busy and days running at the blink of an eye a lot of us haven’t got the time to exercise. Worry not; you can lose weight without exercising. In fact, a number of researches have been time and again proving that exercising to lose weight is not the solution but maintaining a healthy diet is. 75% of right diet and only 25% of exercise lead to weight loss. Start with these little changes – Do not skip breakfast This is where we all go wrong and it completely messes with our system. Whatever the urgency may be, you have got no permission to skip your breakfast. Go for a healthy protein rich breakfast and drink plenty... --- ### Top 5 Low Carb Substitutes > List of top 5 Low Carb food substitutes that can make your diet healthier. Eating less of carbohydrate dense food has proven to be beneficial in combating many life style related health disorders and help keep obesity and diabetes at bay. - Published: 2018-03-29 - Modified: 2020-07-03 - URL: https://www.eatfitgetfit.com/top-5-low-carb-substitutes/ - Categories: Health - Tags: Beetroots, Carrots, Cinnamon, Food substitutes, Helathy food, Low Carb, Sugar, Zucchini If we were asked to choose between a healthy lifestyle and delicious food, most of us would hands down go for food; as, most of us live to eat. Even if we chose fitness, it would get really frustrating over the course of time to stay away from all our favourite dishes. Is it really impossible to stay fit without forgoing our love for food? The answer to this is-no! You don’t have to starve yourself from yummy food in order to stay healthy. What you should precisely be doing is to just make sure your tasty food is healthy. We are all aware of carbs being the cause of various health ailments like weight gain, diabetes, cholesterol etc. But sadly, almost all our favourite foods are made of carbs and sugar. So, you may wonder that the delicious food you favour can never be healthy. However, we are gifted with low carb substitutes that you can use to make your favourite food healthy. Cinnamon is the new sweetener If you are on the LCHF diet or in the journey of healthy eating, the first thing you would sacrifice is the sinfully delicious sugar. Your coffee or tea seems incomplete without sugar. For someone who loves sweets, this would be the bitterest breakup. You needn’t deprive your taste buds from sweets, go for cinnamon instead. Cinnamon has a lot of health benefits with controlling sugar levels being the primary one. You can add cinnamon to everything that requires sweetness. You... --- ### Top 10 Must Have Seeds and Nuts in Your Diet > List of 10 must have seeds and nuts to include in your diet. Nuts and seeds are a powerhouse of nutrients and healthy fats that are good for your skin, heart and hair. If you’re following a healthy diet plan, then nuts and seeds are a requisite because they’re loaded with nutrients. - Published: 2018-03-19 - Modified: 2020-07-03 - URL: https://www.eatfitgetfit.com/top-10-must-have-seeds-and-nuts-in-your-diet/ - Categories: Health - Tags: dry fruits, healthy fats, healthy snacks, nut butters, nuts, seeds One of the most common resolutions people would have taken this new year is to eat right, stay fit and lead a healthy lifestyle. All of you would have added all kinds of fruits, vegetables, snacks and cereals to your healthy shopping list; but what you might have missed, is to add those seeds and nuts. If that’s the case, then its time you included them in your grocery list already, because you might not want to miss them out after reading about their awesomeness. If you’re switching on to a healthy diet plan, then nuts are a requisite because they’re loaded with nutrients. Yes, they are loaded with fats, but that’s not for you to worry about because, they are monounsaturated fats – good fats that are great for your heart, skin, hair and your body on the whole. Besides being a rich source of fats, nuts are also a rich source of fibre, vitamins, minerals and proteins, satiating your nutritional needs. Studies say that eating a fistful of nuts everyday is sure to reduce the risk of premature death, heart diseases and cancer. Since different nuts offer different kinds of benefits, it’s better to include a variety of nuts in your diet to reap their benefits. Here’s a list of seeds and nuts you can add to your daily diet – These seeds of the almond tree are a rich source of fibre, calcium, magnesium, selenium, copper, zinc, vitamins C & E. They also contain monounsaturated fat that... --- ### Sprouts 101 > Loaded with nutrients, vitamins, fibre and enzymes, sprouts are a healthy addition to your diet to get all the goodness in a bowl. You can indulge in the sprouts just like that or add them to your dishes according to your preferences. - Published: 2018-03-05 - Modified: 2020-07-03 - URL: https://www.eatfitgetfit.com/sprouts-101/ - Categories: General, Health - Tags: fibre, healthy diet, lentil sprouts, moong sprouts, nutrient rich, sprouts There has been a huge transformation over the years; and now we have reached a point where even a healthy lifestyle is too much to ask for. We have been spending all the pennies we earn for healthcare in consuming all those scary-looking, unpronounceable medicines that we are totally oblivious to. Sadly, we have complicated our lifestyle and are in the lookout for something that’s beyond our reach; when we are gifted with the abundant goodness of nature. One such gift is – sprouts. Loaded with nutrients, vitamins, fibre and enzymes, sprouts are a healthy addition to your diet to get all the goodness in a bowl. Why are sprouts great for you Sprouts are the very first shoots of seeds. They are obtained by germinating seeds, vegetables, grains and legumes. The various kinds of sprouts are loaded with phytonutrients and enable your body to absorb all the nutrients from the seeds and help you fight diseases and stay fit and fine. The abundance of antioxidants in sprouts helps to fight radical damage of the cells. They are also rich in fibre, enzymes and vitamins that give you the necessary strength and flush out toxins from the body. They are easily digestible and are an interesting way to get the goodness from your legumes, nuts and grains. How to make your own sprouts Sprouts are easy to make. All you need to do is choose the seeds, grains, nuts or legumes that you want to sprout and soak them in... --- ### Probiotics > Probiotics are good or healthy bacteria and yeast that usually reside in the stomach and offer numerous health benefits. There are different types of probiotics that offer different benefits. - Published: 2018-03-05 - Modified: 2020-07-03 - URL: https://www.eatfitgetfit.com/probiotics/ - Categories: Health - Tags: dosa, fermented food, good bacteria, gut bacteria, gut health, healthy gut, idli, khaman, probiotics Probiotics Do you know that our body consists of trillions of micro organisms or bacteria and that not all bacteria are bad? If not, then do continue to read on as we are going to talk about the good bacteria – probiotics. What are probiotics? According to the World Health Organization (WHO) probiotics are "live micro-organisms which, when administered in adequate amounts, confer a health benefit on the host". In simpler words, probiotics are good or healthy bacteria and yeast that usually reside in the stomach and offer numerous health benefits. There are different types of probiotics that offer different benefits that include goodness for the skin, immune system, aids in weight loss and are especially great for your stomach and digestive system. The different kinds of probiotics There are a number of probiotic bacteria that are beneficial in different kind of ways. Therefore, it is essential you chose your probiotic supplements wisely to reap the benefits you want. Although there are different kinds of probiotic bacteria, they usually fall in two major categories that are – lactobacillus and Bifidobacterium. These groups have different species and these species has many strains. Usually probiotic supplements are a combination of different species in one supplement, which are called multi-purpose or broad-spectrum probiotics. Importance of probiotics and gut health The right amount of probiotic bacteria and a good gut health are extremely important as they are dependent on each other. The micro organisms in your body mostly reside in your digestive tract and... --- ### 5 Must Have Indian Spices as Part of Your Diet > The Indian cuisine occupies a unique position amongst others due to its affluent spices. The addition of spices offers a soothing aroma and unique flavour to the dishes. But what you might not know is how beneficial these spices are for maintaining sound health. - Published: 2018-01-18 - Modified: 2020-07-03 - URL: https://www.eatfitgetfit.com/5-must-have-indian-spices-as-part-of-your-diet/ - Categories: Health - Tags: benefits of spices, diet, healthy eating, Indian spices, Spices India – the land of spices, is known for its diverse and flavourful palate. The Indian cuisine occupies a unique position amongst others due to its affluent spices. The addition of spices offers a soothing aroma and unique flavour to the dishes. But what you might not know is how beneficial these spices are for maintaining sound health. The spices are carefully picked and mindfully added to various dishes making everyday meal a health booster. Some of the Indian spices are used in the form of medicinal soups and drinks to cure several health ailments. Let’s take a look at some of the Indian spices that play a crucial role in our kitchen, and the several health benefits they have in store – TURMERIC This small, yellow – coloured, imperative spice of the Indian cuisine is a versatile ayurvedic medicine, used to cure several forms of ailments and to keep any form of health disorder at bay. Curcumin, perhaps the most important substance present in turmeric is what makes it a powerful and versatile ingredient. For all those Latte lovers out there, having a Turmeric Latte - a. k. a "Manjal paal", "Haldi Doodh" every day, can give you a world of benefits. Turmeric is great detoxifying agent that enables to flush out all the toxins out of the body. It helps to cure nasty cold and flu, as it eliminates the phlegm and kills the fever-inducing bacteria and virus. The anti- inflammatory property of turmeric helps to cure cuts,... --- ### A New Year, New Food Resolution: Mindful Eating > We hustle throughout the year to have a happy meal and lead a happy life. Stop eating for the sake of it. Start eating mindfully and enjoy your food tastefully. - Published: 2018-01-02 - Modified: 2020-07-03 - URL: https://www.eatfitgetfit.com/new-year-new-food-resolution-mindful-eating/ - Categories: General, Health - Tags: Mindful Eating Mindful eating isn’t rocket science; it’s something we have forgotten over the years – being completely aware and relishing every bite you take. It’s being completely present in the situation, aware of what you are eating and enjoying the food visually, chewing them well, taking in the taste and attributes of the food you eat and noticing the effects it has on your body. Remember the good old days when our parents and grandparents asked us not to talk while eating? The only sound you could hear during the dining time is the clutter of the utensils, slurp of the food and glug of water. We have grown up complaining about the strict eating habits that were enforced on us. But have you ever wondered what the total be-quiet-while-eating was all about? Well, mindful eating doesn’t just mean you have to shut up while eating. It’s got something more into it. By staying mum while eating, we inevitably end up concentrating on what’s on the plate, the number of bites we take, the quantity of food we eat, the way the food reacts with our taste buds and have a fulfilling meal. Concentrating and enjoying your meal is great for your health, body and senses. Unfortunately there has been a drastic change in lifestyle, food and eating habits from how it was a decade ago. We lead a very fast life and there are a lot of distractions around us. With a breaking news or scandal every hour, increasing attention to social media and several other factors we even forget what we are eating. Being ignorant about what we eat has serious repercussions on your health, leading to obesity and several other health disorders. We are heading for the worse, thus, it’s time we incorporated mindful eating to ensure a healthy living. What is mindful eating all about? Mindful eating isn’t rocket science; it’s... --- ### Health Benefits of Capsicum > Capsicum is a vegetable known by many, as it is used in a variety of dishes, be it salad, breads, rice or gravy. But what we do not know, is the abundance of goodness it offers - Published: 2017-12-05 - Modified: 2020-07-03 - URL: https://www.eatfitgetfit.com/health-benefits-capsicum/ - Categories: Health - Tags: capsicum Capsicum is a vegetable known by many, as it is used in a variety of dishes, be it salad, breads, rice or gravy. But what we do not know, is the abundance of goodness it offers. The crunchy veggie, also known as bell peppers, is an ancient member of the pepper family. Cultivated in America, capsicum is almost 900 years old and comes in three different variants: yellow, green and red. Here are some of the benefits this underrated vegetable provides: Aids in weight loss If you are on a constant struggle to shed weight, then capsicum is definitely your best friend. The chemical compound called capsaicin present in capsicum produces a thermogenic effect, which increases the metabolism of the body. This enables to burn the extra calories, thus, making it easier for you to lose weight. So do not forget to add capsicum to your diet to accelerate the fat burning process. Immunity booster Increased cell damage accounts to lower immunity. Capsicum is rich in vitamin C, which is a great antioxidant with anti inflammatory properties that prevents cell damage. It also increases the production of collagen that helps to maintain healthy skin. Vitamin K present in capsicum ensures strong bones and muscles and a healthy body altogether, thereby, protecting your body from any possible infection and disease. Great detoxifying agent It is essential to flush out the toxins regularly in order to ensure the smooth functioning of the organs. Intake of capsicum cleanses the body and gets rid... --- ### Legumes: Are they Good or Bad?? > It is just not enough to understand the nutritional value of the food but it is also important to know the complete picture of a particular food so that we are able to reason with the special practices followed during food preparation. - Published: 2017-08-01 - Modified: 2022-03-26 - URL: https://www.eatfitgetfit.com/legumes-are-they-good-or-bad/ - Categories: Health - Tags: legumes, nutrition To eat is a necessity, but to eat intelligently is an art. -Francois La Rochefoucauld By this quote, I mean that, it is just not enough to understand the nutritional value of the food but it is also important to know the complete picture of a particular food so that we are able to reason with the special practices followed during food preparation. Today, we are talking about anti-nutrients present in all grains and legumes that includes peas, beans, peanuts & lentils. Hailing from India, I have always loved various Indian cuisines. No matter how far away I am from home and how much I indulge in different cuisines other than Indian, I find that nothing can beat the taste of Daal tadka & rice, Punjabi Chole, Rajma masala, or a simple green moong daal gravy. Moreover, in most Indian homes, a meal is not complete without a daal on the menu as we believe that lentils provide us the needed protein for vegetarians. But, little did we know that they are seeds (babies) of the plants and that they have natural toxins in them to protect their plant species from their predators i. e. , birds, animals, and human beings. These toxins become anti-nutrients to our body when we try to consume them without taking proper preparatory measures. What are the Anti-Nutrients produced by plants? Many studies on legume consumption suggest that, the most important anti-nutrients are the Lectins and Phytic acid. Lectins are proteins found in most grains... --- ### Reasons Why Cooking Should be Compulsory in Schools > Teaching and helping children to prepare healthy meals is a very important way that schools can help produce healthy adults. Start young by making cooking a compulsory discipline right in school. - Published: 2017-03-28 - Modified: 2020-07-03 - URL: https://www.eatfitgetfit.com/reasons-cooking-compulsory-schools/ - Categories: General - Tags: school Children are the future of this world. It is important that they learn the right and essential life skills required at the right time (earlier the better) for a better, brighter, and healthier innings. Knowing what goes inside and how to get a healthy diet was never more important and relevant than it is today! Stress is the health epidemic of the 21st century and lifestyle diseases like obesity, diabetes, and cardiovascular disease are more common today than mankind has ever known before. That is the reason, having the knowledge to choose, select, and make nutritious and healthy meals has emerged as an extremely important life skill in today’s age. A healthy diet is not only essential to boost the immune system and prevent diseases, but it is also critical to career success, controlling medical expenses, and living a happier and quality life. Start young by making cooking a compulsory discipline right in school. Here’s why: Learn a basic life skill: Cooking is a basic essential life skill that sadly, very few children (teenage students) acquire. Majority of students instead opt for ready-made meals and junk food that have extremely low nutritional value and are laden with harmful fats, calories, sugar, and salts. Studies have shown that students displayed little or no aspiration/interest in cooking or preparing their own meals as a result of lack of knowledge and confidence in the kitchen. By introducing cooking at school levels, students shall get the appropriate motivation and guidance to plan and prepare... --- ### Broccoli 101: Everything You Should Know About This Super Food > Broccoli’s green and purple florets are packed with unique phyto-nutrients known to fight diseases & promote good health. Top 7 health benefits of Broccoli. - Published: 2016-10-27 - Modified: 2020-07-03 - URL: https://www.eatfitgetfit.com/broccoli-101-everything-know-super-food/ - Categories: General A cousin of cauliflower? Yes, that’s how most Indians know Broccoli and collectively the tribe of broccoli, cabbage, cauliflower, kale, and Brussels sprouts are known as ‘super veggies’ for they are a nutrition powerhouse. Looking beautiful, broccoli’s green and purple florets are packed with unique phyto-nutrients that have been known to fight diseases and promote good health. Here are the top 7 health benefits of broccoli: Trying to lose that flab? Make broccoli your diet staple: Extremely low on calories, broccoli provides only about 34 calories per 100gms serving. Furthermore, it is rich in dietary fiber, minerals, vitamins, and anti-oxidants that help keep the blood pressure in control. Fight the demons of cancer: Being rich in phyto-nutrients such as thiocyanates, indoles, sulforaphane, isothiocyanates and flavonoids like beta-carotene cryptoxanthin, lutein, and zea-xanthin, consuming broccoli is said to help fight against cancers of the prostate, colon, urinary bladder, pancreas, and breast. Compounds found in these phyto-nutrients modify positive signalling at molecular receptor levels to destroy cancer cells. Thinking of making babies? Bet on broccoli! Being rich in Folates, studies have found that consuming fresh broccoli aids conception and also protects foetus against neural tube defects. Folate is also a good cancer fighting nutrient, especially breast cancers. Care for your eyes? Load up on greens: Broccoli is a storehouse of Vitamin A - the must have for good eye-sight. Just consuming 100gms of fresh broccoli can give you 21% of the recommended daily intake of Vitamin A. Especially helpful for the older population,... --- ### Know Your Vegetables: Hello Mushrooms! > Mushrooms are packed with great taste and a healthy dose of benefits. Here's a list of 8 commonly found mushrooms and their health benefits. - Published: 2016-09-30 - Modified: 2020-07-03 - URL: https://www.eatfitgetfit.com/know-vegetables-hello-mushrooms/ - Categories: General - Tags: Mushrooms Mushrooms, the fruits of certain fungi are nothing short of wonder foods. Thanks to the distinct looks of mushrooms and famous children’s shows like the Alice in Wonderland and the Super Mario video game, the popularity of this species of fungi is spread far and wide. While not all types of mushrooms are edible, the ones that are good to eat, are packed with great taste and a healthy dose of benefits. Here’s a list of 8 commonly found mushrooms and their health benefits. White button mushrooms: One of the most commonly found mushroom variety, white button mushrooms are known to aid weight loss through the combination of the mineral selenium and a special carbohydrate found in them that boosts metabolism and regulates blood sugar levels. Consuming 3 ounces of white mushroom variety per day for four to six weeks has shown to yield substantial weight loss in studies. Dried extract of white button mushrooms is also known to be packed with Vitamin D – studies say consuming it is as effective as taking supplements for vitamin D2 or D3! Shiitake mushrooms: These commonly available, flavourful mushrooms are known for their tumor-fighting properties bestowed by the compound lentinan found in them. Japanese pharmaceutical companies have worked on these mushrooms to develop anti cancer drugs from these. Shiitake mushrooms also have additional benefits of being rich in Vitamin D and possessing infection fighting properties. Maitake mushrooms: Referred to as ‘Hen of the Woods’ Maitake mushrooms are packed with health benefits –... --- ### 10 Must-Have Kitchen Hacks > Arm yourself with these genius kitchen hacks that are not only a great time-saver but also guarantee fuss-free cooking.10 super cool hacks that makes life easier. - Published: 2016-07-05 - Modified: 2022-03-26 - URL: https://www.eatfitgetfit.com/10-must-kitchen-hacks/ - Categories: General If you are one of those who refrains from cooking at home thinking it’ll eat up too much time or will be too complicated and something or the other might go wrong, arm yourself with these genius kitchen hacks that are not only a great time-saver but also guarantee fuss-free cooking. Love eating puris but scared of the oil going straight to your waist? Indians love eating deep fried puris - be it with potato bhaji, chole, or just about anything. But we are also a weight conscious lot. So how can you eat your puris and manage to keep the excess oil away? Refrigerate puris for 10-15 mins before frying. This will ensure that puris get puffed up perfectly when you put them in hot oil without soaking much of it. Cut potatoes turning black from oxidization? Store diced potatoes in cold water and cover the container. This will prevent the starch from releasing and oxidizing the vegetable. Bananas rotting too soon? Separate each banana from the bunch or if keeping together, wrap the end of the bunch with a plastic wrap. This increases the shelf life of bananas and you can enjoy them fresh for long. Yearn to eat restaurant style rotis/paranthas at home? Add a little milk when kneading the dough. Your rotis/paranthas will turn out perfectly soft and will stay that way for long. Say hello to melting soft rotis in your lunchbox ! Added too much salt by mistake? No worries - just add 2-3... --- ### Top 7 Health Benefits of Ginger > Ginger is a common ingredient in Indian and Asian cuisine. Ginger has a cure for almost everything. Here are 7 key benefits of this medicinal marvel. - Published: 2016-06-07 - Modified: 2021-10-18 - URL: https://www.eatfitgetfit.com/top-7-health-benefits-ginger/ - Categories: Health A culinary spice and a medicinal powerhouse - the aromatic, spicy, and pungent ginger is a common ingredient in Indian and Asian cuisine. Whether you are suffering from stomach problems, inflammation, diarrhoea, muscle pain, or are looking to shed those kilos - ginger has a cure for almost everything. Let’s take a look at 7 key benefits of this medicinal marvel. #1 Suffering from inflammation? Leverage ginger’s powerful anti-inflammatory properties: One of the most widely used medical benefit of Ginger stems from its anti-inflammatory properties. The action of Gingerols, the potent inflammation reducing compounds in ginger, is believed to be as strong as Non-steroidal Anti-inflammatory drugs (NSAIDs). Ginger is widely used in the treatment of arthritis, muscle pain arising from soreness, menstrual cramps, migraines, and even asthma. #2 Cancer rearing its ugly head? Ginger presents a cure: According to Cancer Prevention Research, Ginger has active compounds that inhibit the growth of cancer causing cells. Its anti-tumour effect is the basis for use of Ginger in treatment of various types of cancer, including prostate, lung, ovarian, colon, breast, skin, and pancreatic. Moreover, the anti-toxic properties of Ginger can be leveraged to off-set the toxic effects of substances including cancer drugs. #3 Popping a painkiller pill? Try ginger instead: As an extension of its anti-inflammatory properties, research reveals that Ginger extract can serve as an excellent pain relieving agent to soothe sore muscles. Daily ginger supplementation is known to cause up to 25% reduction in exercise-induced pain and many athletes and sportspersons... --- ### 7 Tips for Healthy Eating at the Office > The effect of eating is not limited to your waistline - it could be affecting your productivity, progress, and the monthly cheque you take home! - Published: 2016-05-31 - Modified: 2020-07-03 - URL: https://www.eatfitgetfit.com/7-tips-healthy-eating-office/ - Categories: Health Did you know your work productivity has a direct link to what you consume, especially during office hours? Statistics reveal that unhealthy eating leads to a 66% increased risk of low productivity while smoking is linked to a 28% increased risk of loss of productivity. Clearly, the effect of eating is not limited to your waistline - it could be affecting your productivity, progress, and yes - the monthly cheque you take home! Now that we’ve got your attention, here are 7 easy tips for healthy eating at the office. #1 Avoid the morning rush, pack your office meals the night before: Mornings are crazy in most households. It’s futile to think you’d be able to wake up early, cook and pack food and snacks for office time in the morning. Instead, move the task to evenings and you’ll be better prepared - not only will you have time to home cook the meals you plan to eat the next day, you’ll be able to give attention to its nutritional value, and plan ahead for the week. #2 Get some sound sleep: An old saying goes like this: Learn that the primary keys to health are good nutrition, pure water, adequate sleep, routine exercise and happiness. Getting enough and quality rest is one of the sure ways to eating healthy and keeping fit. You must have experienced that when you haven’t had a good night’s sleep or are overtired, you tend to reach out more for sugar-laden foods, coffee/tea, and... --- ### Top 10 Super Spices to Lose Weight, Burn Calories, Beat Diseases and More > Spices do much more than add flavor to your food. Here’s a list of top 10 super spices that should find a place in your kitchen right away. - Published: 2016-05-26 - Modified: 2020-07-03 - URL: https://www.eatfitgetfit.com/top-10-super-spices-lose-weight-burn-calories-beat-diseases/ - Categories: General Looking for a beach body or trying to keep diseases at bay? You might want to ditch the salads and stock up on spices instead! Spices do much more than add flavor to your food - they prevent chronic diseases, help treat health conditions, and do wonders for your fitness. Here’s a list of top 10 super spices that should find a place in your kitchen right away. #1 Turmeric: Known as the king of spices when it comes to disease-fighting, Turmeric had found a place of pride in Indian Ayurvedic medicine long before the West woke up to it. Curcumin, the active ingredient in turmeric inhibits the growth of cancer cells causing prostrate cancer, melanoma, breast cancer, brain tumour, pancreatic cancer, and leukemia. It also boosts heart health, controls inflammation, and regulates the immune system. #2 Cinnamon: A nutritional powerhouse, Cinnamon is rich in antioxidants and lowers blood sugar, cholesterol, and triglycerides besides controlling inflammation and fighting fungal and bacterial infections. Weight loss on your mind? Cinnamon helps you get there too! #3 Ginger: A super spice widely used in Indian cuisine, Ginger aids digestion, prevents gastric ulcers, reduces inflammation thereby preventing chronic inflammatory conditions such as osteoarthritis, and is also used in the treatment of menstrual cramps, muscle pain, and migraines. Studies show that ginger prevents cells and tissues against oxidative damage thereby preventing cancer. #4 Mustard: Rich in the super compound capsaicin, mustard is renowned for its metabolic boosting and fat-burning qualities. Being a low calorie condiment... --- ### Top 5 Confusing Food Labels > Let’s take a look at 5 most common confusing food labels you are likely to encounter on a regular supermarket trip and decode what they really mean. - Published: 2016-05-18 - Modified: 2020-07-03 - URL: https://www.eatfitgetfit.com/top-5-confusing-food-labels/ - Categories: General When you buy an electronic appliance, it comes with an instruction manual that explains its parts and their functions. The same goes for toys, books, etc. that all come with a table of contents or a manual. Food labels are a lot like that. They are meant to tell us about the nutritional facts, the health standards, ingredients, etc. that go inside the package. The problem is, while they are meant to be informational, they are almost always confusing and at times misleading too. Even the most educated of us shoppers can get confused when it comes to choosing between hydrogenated or partially hydrogenated oils, multigrain or whole grain, and a lot of other such jargon. Are you falling for fancy claims on food packages? Let’s take a look at 5 most common confusing food labels you are likely to encounter on a regular supermarket trip and decode what they really mean. #1 Hydrogenated oils vs. Partially hydrogenated oils (PHOs) What’s healthier: none actually though PHOs cause a lot more damage Found in: Both the varieties of oils are commonly found in cookies, crackers, candies, fried foods, pastries, etc. Hydrogenated oils contain saturated fats while PHOs are rich in trans fats. While none is particlularly healthy, trans fats cause more harm as they elevate the levels of dangerous LDL cholesterol and lower HDL cholesterol (the healthier kind). On the other hand, hydrogenated fats have no negative effect on healthy HDLs while they may still contributing to increasing LDL levels though.... --- ### 4 compelling reasons to stay away from pre-cut vegetables and fruits > While we are all for making cooking easier, simpler, & enjoyable, here are 4 reasons to stop reaching for that bag of convenience laden pre-cut produce. - Published: 2016-05-11 - Modified: 2021-10-18 - URL: https://www.eatfitgetfit.com/4-compelling-reasons-stay-away-pre-cut-vegetables-fruits/ - Categories: Health Enter any supermarket and the sight of pre-cut, packaged vegetables and fruits is almost impossible to miss. True, everyone wishes for the mundane chopping, cooking, slicing, and dicing work to be over sooner than possible, but are we trading our health in the bargain? Research reveals that pre-cut vegetables and fruits have far less nutrient content, particularly that of Vitamin C, and also Vitamin A, E, and Folates - all essential for a healthy immune system with the latter being critical to preventing birth defects in babies. As hectic urban routines eat into cooking time, working women, singles, and couples are choosing pre-cut vegetables over whole produce for the sheer convenience, even though the former are priced 20-50% higher. Slice, Dice, and Chop Your Way to Better Health While we are all for making cooking easier, simpler, and enjoyable, we bring you 4 compelling reasons to stop reaching for that bag of convenience laden pre-cut produce. #1 Pre-cut vegetables leave a larger carbon footprint: The concept of food miles i. e. the miles a food item travels from farm to your fork has been gaining momentum globally. Pre-cut vegetables, fruits, and other frozen food items require significantly higher amount of energy for packaging, transporting, and storing them as compared to fresh whole foods. More energy consumption means higher carbon dioxide emissions and higher environmental impact. Research shows that eating fresh, seasonal produce sourced locally can help cut your carbon footprint by around 7%. #2 They are not as clean as... --- ---