Category Archives: Diet And Food

Theres nothing more buzzy than intermittent fasting (IF) when it comes to current weight-loss trends. Tons of celebs tout it as their go-to eating approach to get or stay in shapeincluding Halle Berry, Jenna Jameson, Jennifer Garner, Stassi Schroeder, and Vanessa Hudgens, to name a few.

And the benefits of IF arent limited to weight loss. Research (albeit limited!) suggests intermittent fasting may help lower your cholesterol, improve your concentration, and even help you sleep better.

But if you are using IF for weight-loss purposes, know that it's actually pretty easy to do it incorrectly, and stall your weight loss as a result. You kinda have to nail your eating window to reap the health and weight-loss benefits, down to the timing and the foods you eat when you do break your fast.

So if youve been trying and trying to lose weight with IF and your body isnt changing, keep reading for the biggest mistakes people make on IF diets that may impede weight loss, according to registered dietitiansand how to address each issue.

Intermittent fasting is about when you eat, says Charlotte Martin, MS, RDN, CPT, owner of Shaped by Charlotte, LLC. Depending on the IF approach, youre either shortening the eating window each day, or engaging in about 24-hour fasts one or more times a week. One of the most popular approaches is the 16:8 method, which is when you fast for an eight-hour window, like from 8 p.m. to 12 p.m. the next day.

Essentially, by restricting your food intake to a shortened time window, you naturally decrease your caloric intake and, in turn, can lose weight. (Remember, weight loss, at the most basic level, happens when you consume fewer calories than you expend each day.) "Not only are you taking in fewer calories, but youre also slowing down your insulin pump, which may boost fat burn," explains Martin.

There are a lot of factors that can contribute to how long it may take for the weight to start coming off. "Rate of weight loss will vary greatly from person to person depending on several factors, including: starting weight, the intermittent fasting approach used, the types of (and how much) food consumed during the eating windows, and more," says Martin.

If you end up reducing your overall caloric intake right away and you consistently eat fewer calories than you expend, then you should start losing weight immediately. "However, you likely wont notice any weight loss results for at least a couple of weeks," notes Martin, adding that some weight loss in the beginning will "likely be water weight."

Depending on the calorie amount you consume while intermittent fasting, you could experience an approximate one- to two- pound weight loss per week, which would mean it could take upwards of eight to 10 weeks to notice significant weight loss, says Kristen Smith, MS, RD, spokesperson for Academy of Nutrition and Dietetics.

If youre losing more than that? It could be a red flag. If you notice yourself losing a noticeable amount of weight during the first few weeks of following an intermittent fasting plan, you should likely re-evaluate your calorie intake to ensure you are consuming adequate nutrition to meet your bodys needs, says Smith.

There could be a few reasons. Here are 12 intermittent fasting mistakes that you might be making, and how to fix them.

As mentioned, in general, Weight loss essentially boils down to calories in versus calories out, reminds Martin. If you end up consuming the same number of calories (or more) during your eating windows as before you started intermittent fasting, then you wont lose weight. In other words, if you just pack all of the calories you'd normally eat into your eating window, you're not really changing your diet at all.

How to fix it: Try a calorie-counting app. "Although I dont typically recommend calorie counting, it may help to track your caloric intake for a few days using a calorie-tracking app," says Martin. "These apps will usually tell you the approximate daily calorie amount you need to be at in order to lose weight. Although these estimations are usually off, they can be used as a good starting point." The app can also reveal meals or specific foods that have more calories than you'd expect, and you can adjust your diet accordingly.

When you dont consume an adequate amount of calories on non-fasting days, your body may conserve the energy you consume, rather than burning it, says Smith.

How to fix it: Make a meal plan for yourself for non-fasting days. Make a suitable meal plan for non-fasting periods that includes balanced meals consisting of at least 300 to 500 calories per meal. This way, you take out the guesswork and can ensure that you don't skimp on cals for yourself.

"Although the focus of intermittent fasting is on when you eat rather than what you eat, that doesnt mean you can eat whatever you want during your eating windows and still lose weight," Martin points out. "If your diet consists of mostly calorically dense foods, like fast food, you probably wont lose weight."

How to fix it: Focus on eating nutrient-dense foods. Eating foods rich in lean protein, fiber-rich carbs, and healthy fats will help fill you up and naturally reduce your overall caloric intake," she says. Dont worry: "You can still enjoy some of your less-healthy favorites, like pizza and ice cream, in moderation! she adds.

If you decide on a time-restricted feeding approach and you only shorten your eating window by an hour or so a day, you likely wont see much, if any, weight loss, says Martin. You're just not changing enough from your normal eating routine, tbh.

How to fix it: Most women find success with about a 10-hour eating window, meaning a 14-hour fast," says Martin. "You can always start with a longer eating window and work your way down if your usual eating window is much longer than this, she suggests.

Skipping meals and not eating enough during your eating windows can cause you to be extremely hungry during fasting periods, making it more likely that youll end up breaking your fasts, says Martin. Restricting yourself too much during one eating window can also lead you to bingeing and overeating during your next eating window, which can also increase overall calorie intake.

How to fix it: "Make sure youre eating until you're full and satisfied, but not overstuffed, during your eating windows," she says. Martin also suggests doing some meal prep on the weekends for the week ahead to ensure you don't skip meals when you get busy or thrown off your schedule.

"There are several types of intermittent fasting plans. Not all plans may fit your lifestyle or help boost your specific metabolic rate," says Smith. For instance, if you are training for an endurance challenge and picked a plan that prevents you from eating in the morning, when you need fuel for workouts, you may fall off the IF wagon in the process. (and also harm your body and performance).

How to fix it: Consider choosing an intermittent fasting plan that best matches your lifestyle and can be maintained for the long-haul, says Smith. You might want to consult a registered dietitian to help you make this decision and assess your lifestyle and dietary needs.

Few studies have looked at the direct correlation with weight loss and sleep while following an intermittent fasting plan, however in general,several studies have shown a connection between adequate sleep and positive weight loss outcomes, says Smith.

How to fix it: You've heard it before, but, Make an effort to sleep at least 7 hours per night, says Smith. (Tough, but do your best!)

"Oftentimes people will start a new eating regimen, like a fasting diet, at the exact same time they decide to start a new exercise plan or boost the current exercise plan theyre on," says Martin. "Over-exercising or working out too intensively, especially while attempting to reduce food intake, can cause energy levels to drop and hunger levels to skyrocket." As a result, you may end up eating more calories during your eating windows than youre burning, even with the intense exercise, she notes.

How to fix it: If practicing full-day fasts (like with the 5:2 method, for example), be sure to keep exercise light on fasting days. "In general, make sure your exercise regimen is challenging but still doable and enjoyable. If you notice you feel ravenous on the days you exercise, it may mean youre pushing yourself too hard," says Martin.

Not drinking enough water during your fast may not only leave you dehydrated, but by not drinking enough, youre also missing out on water's benefits when it comes to quelling hunger.

How to fix it: Drink up! And you can get fancy with your water. Intermittent fasting-approved drinks include: hot tea, black coffee, seltzer water, iced tea, tea or coffee with Stevia.

Following an intermittent fasting plan can be difficult for some dieters as they arent used to going long periods of time without eating, says Smith. So if you keep cheating your plan week to week or cutting corners, it probably isn't going to yield the weight-loss benefits you were hoping. So, you may want to reconsider whether IF is right for you and your lifestyle.

How to fix it: Choose an intermittent fasting plan that best matches your lifestyle and can be followed for longer periods of time, says Smith.

Planning ahead is an important aspect of maintaining any type of healthy intervention, says Smith.

How to fix it: Try to plan all your meals and snacks at least a day in advance. Having a plan of what you will prepare, including packing meals and snacks in advance, or scoping out restaurant menus to decide what you will order, says Smith.

IF takes practice and patience. "Most individuals who try IF, regardless of the approach they choose, will end up breaking a fast ahead of schedule at some point or another," says Martin. "If youre serious about continuing IF, its important not to feel guilty, ashamed, or mad at yourself for doing so and to get back to a regularly scheduled program as soon as possible."

How to fix it: Its important to give yourself some grace and to move on! "Remind yourself that IF takes some trial and errorits inevitable that your IF schedule wont always go according to plan," says Martin.

Continued here:
12 Reasons You're Not Losing Weight While Doing Intermittent Fasting, According To An RD - Women's Health

By: Lifestyle Desk | New Delhi | Published: March 24, 2020 8:50:05 pm A balanced diet alone cannot be fruitful, unless food hygiene and healthy cooking practices are ensured. (Source: File Photo)

Undernutrition is the most widely prevalent risk factor for development of tuberculosis (TB) in India, as per Sandhya Pandey, chief clinical nutritionist, Fortis Memorial Research Institute, Gurugram. Not only this, it is the major driver of the TB epidemic in India contributing to around half of annual incidences. It impairs immunity and makes the patient vulnerable to multiple infections. Absence of nutrients in the diet can lead to drug-induced hepatotoxicity or drug-induced liver injury, death, relapse after the cure.

Measurements like Body Mass Index (BMI), dietary recall, weight loss history, pathology tests like haemoglobin are analysed to check the nutritional status of TB patients.

Much like the importance of regular medication, TB patients and their caregivers need to understand the importance of nutritional requirements. Ones nutritional counselor should emphasise on consumption of a healthy balanced diet to attain the desired protein-intake for energy.

A balanced diet is one that contains an adequate quantity of the nutrients that we require in a day i.e. fats, proteins, carbohydrates, fibre, vitamins and minerals. Though there is no special diet or requirements for TB patients, a diet plan is created according to a persons BMI and physical activities, mentioned Pandey.

TB patients have higher energy and protein requirements to refill the exhausted deposits from the body. As recovery occurs, it is very important that patients do not remain completely sedentary, and engage in some physical activity (such as house chores and walking) as tolerated; since it helps build muscle mass and excess fat deposition should be avoided in the regained weight.

The proportion of carbohydrates in the diet recommended is 55-75 per cent of total energy intake, and this is derived from intake of cereals, pulses, roots and tubers and vegetables.

In India, major sources of carbohydrates are cereals like wheat, and rice, and local millets such as jowar, bajra and ragi (high in calcium content, especially recommended for children and lactating women).

The requirements of protein would be 1.2-1.5 g/kg ideal body weight per day. Proteins or the building components can be of animal or plant origin. Proteins of animal origin includes milk, eggs, and meat, whereas a mixture of vegetable proteins from cereals and pulses are available for vegetarians.

These can comprise 15-30 per cent daily energy intake. Fats are present in oils, nuts, milk and milk products and meat. Groundnuts act as a good source of calories as well as protein. Soyabean oil, mustard oil, butter and ghee can also be taken in moderate amount.

Anaemia is one of the most prevalent nutrient deficiency disease in TB patients. Micronutrients such as iron and folate, vitamin A, zinc, vitamin D are important for immunity development and fighting mechanism of the busy. Leafy vegetables and fruits are vital sources of vitamins and minerals and these should be a part of the daily diet with five-six servings in each day.

Skip tobacco in all forms. Dont drink alcohol it can add to the risk of liver damage from some of the drugs used to treat your TB. Limit coffee and other caffeinated/carbonated drinks. Limit excess use of spices and salt or refined products, like sugar, white breads, and white rice.

A balanced diet alone cannot be fruitful, unless food hygiene and healthy cooking practices are ensured. Simple steps can avoid several infections like diarrhoea.

*Washing hands before cooking, eating and after using toilet.*Cleaning vegetables and fruits before consuming.*Cooking vegetables with a lid to preserve the nutritive value*Cooking at controlled temperature to prevent destruction of nutrients.

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World Tuberculosis Day 2020: Healthy, balanced diet need of the hour - The Indian Express

New Delhi, Mar 24 (IANSlife): Hemp is a plant from the Cannabis family, which is used particularly for creating a variety of industrial products, ranging from clothes to bags, paper, skincare products, biofuel etc. The incredible benefits of Hemp have been ingrained in our lives for centuries.

Hemp Horizons, India's first hemp seed processing and contract manufacturing company, released a new collection of everyday beauty and body essentials. Expert from the company reveals the secret to healthy skin and hair laden with the benefits of Sativa (Hemp).

Sativa Hemp Nubs (Hemp Hearts, Hulled Hemp seeds)

This 100 percent pure and natural ayurvedic plant-based seeds can make you healthier and happier. Ayurvedic Sativa nubs are supreme quality dehulled (remove seeds hard shell) hemp seeds in India that can be enjoyed straight out of the bag. This high-quality storage proteins product houses a significant amount of all nutritious essential amino acids. Also, protein from hemp seeds is more digestible than meat, whole eggs, cheese, human milk, cow's milk or any other high protein food. Price: 150gm: Rs 399 and 500gm: Rs 1099

Sativa Hemp Powder (Cold Milled Hemp Powder)

Hemp powder is a concentrated source of protein from hemp seeds. It's completely free from dairy and lactose, vegan-friendly and a great addition to any healthy diet.

The powder packs a healthy punch of dietary fibre, chlorophyll, minerals, and antioxidants without any saturated fat, cholesterol, sodium or sugar. Just add it to your shake or blend it with Yogurt and hot cereals for a perfect meal replacement diet. Price: 150gm: Rs 299 and 500gm: Rs 999

Sativa Hemp Oil (Cold Pressed 100 percent Virgin Hemp seed oil, Edible)

Hemp seed oil is the most reputed unsaturated oil from the plant kingdom. This seed oil is 75-80 percent polyunsaturated fatty acids (the good fats). Whereas it has only 9-11percent of the less desired saturated fatty acids. Smoothies, salads, vegetables, and all kinds of pasta can be made using this oil. A gentle massage on your body with Sativa Hemp seed oil nourishes the skin and increases the blood circulation and is suitable for all skin types. Also, it helps to maintain hormonal balance which helps to attain healthy menopause. Due to its low carbohydrate and sugar content, it acts as an excellent supplement for people with diabetes. If used in cooking, it can help reduce your cholesterol rate. Price: 200ml: Rs 799

Strawberry and Hemp Lip Balm

Helps to moisture lips to ensure smooth, soft, and wrinkle-free lips. Also, makes your lip seal moisture and aids in healthy cell renewal and lightens your lips.

This 100% vegan and cruelty-free product is also chemical-free, making dead skin cells to rejuvenate and preventing it from becoming dry and chapped. Price: Rs 199

Hemp seed oil for Skin and Hair

Natural skincare and haircare oil is best for acne, pimples, dry skin, dull skin, hair-fall, frizzy hair. It contains essential amino acids, omega 6, omega 3, protein, essential fatty acids, anti-oxidants and quite a few minerals; thus helping keep our skin and hair healthy. Price: Rs 399

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Hemp: The secret to healthy diet, glowing skin - Daijiworld.com

World TB Day 2020: As per best estimate, globally 10 million people developed TB out of which 27 % were from India. As per estimate, there were new 27,90,000 cases in India in 2016 alone.

World TB Day: Early detection can help you fight tuberculosis effectively

24th March is observed as "World TBDay" and the theme for the year 2020 is "It's Time to End TB". While the world battles the deadly new coronavirus, TB still remains world's deadliest infectious killer. As per best estimate, globally 10 million people developed TB out of which 27 % were from India. As per estimate, there were new 27,90,000 cases in India in 2016 alone.

Ministry of Health & Family Welfare, Government of India has developed an ambitious National Strategic Plan 2017-25 for elimination of TB. Various measures taken by Government include free diagnosis and treatment of tuberculosis cases, health education measures and active case findings. However, any government programme cannot succeed without active participation from people.

Here are few steps that every individual should follow:

Seek medical help and encourage others to do so when symptoms such as chronic cough lasting more than 3 weeks, blood in sputum, chest pain, fever, night sweats, loss of weight, loss of appetite and fatigue present themselves. Early detection and treatment are highly effective in controlling the spread of the disease. Family members and close contacts of TB patients also should be screened.

Full treatment for at least 6 months or more as advised by doctor should be undertaken. Even a single dose of medicine must not be missed. It is the duty of family members to see that the patient takes the medicine regularly and completes the treatment as per advice of the doctor. In case of any side effects, the doctor should promptly be consulted.

Also read:Understanding The Symptoms Of TB And Importance Of Early Detection

Follow common precautions such as covering the mouth while coughing or sneezing. Do not spit on roads or in public.

Adequate nutrition plays an important role in recovery as it boosts the immunity system which fights against the infection. A person suffering from TB should consume well balanced and nutritious diet consisting of adequate carbohydrates, proteins, vitamins and minerals. Our Indian diet is usually a balance of vitamins, minerals, carbs, protein and fats in the right quantities. In addition, follow the advice of your doctor regarding the diet.

Tuberculosis: Consume a healthy diet to fight TB effectivelyPhoto Credit: iStock

While on treatment, the TB patient should ensure that she/he gets adequate sleep, remains active (unless she/is very sick), drinks adequate water and strictly avoids alcohol, smoking, tobacco or narcotic drugs. If patient has any associated illness such as diabetes or HIV, it should be treated adequately. Adopting healthy lifestyle even in non-infected individuals enhances immunity thus contributing to TB control

Ensure each new-born child is administered BCG vaccine at birth.

Also read:This Blood Test May Predict Onset Of Tuberculosis

TB can lead to psychological distress for the patient as well as their family members. This can result in depression and a sense of loneliness. Hence, it is necessary to keep a lookout for symptoms of mental illness and help them cope with the disease. This will help in improving their thinking pattern, readiness for treatment and accelerate the recovery.

Also read:Here's Everything You Need To Know About Spinal Tuberculosis

Awareness in general public should be enhanced through print media, television, posters, pamphlets, social media etc.

Inputs by- Dr. Santosh Datar, Medical Director, Ziqitza Healthcare Ltd (ZHL)

Disclaimer: The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.

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World TB Day 2020: From Early Detection To Healthy Diet, Here Are Few Steps That Can Help You Fight Tuberculosis Effectively - Doctor NDTV

The ketogenic or keto diet is low-carbohydrate, moderate-protein, and high fat. The diet produces elevated levels of ketones in the blood, which can be used as an alternative fuel when sugar levels are low.

Ketones are produced in the liver from fat, which has contributed to the diets growing popularity amongst those wanting to lose weight.

From a medical perspective, the effectiveness of the diet has only been established for intractable epilepsy. Aside from weight-loss, a ketogenic diet is also often self-administered for cognitive and memory enhancement, type II diabetes, or cancer.

However, following keto has been associated with flu-like symptoms within the first few weeks of the diet.

Now, a fresh study has analysed the pattern, severity, and time course of these symptoms, as reported in posts by users of online forums.

The transient symptoms (or side-effects) of the ketogenic diet are frequently referred to as keto flu.

Common symptoms such as flu, fatigue, nausea, dizziness, decreased energy, feeling faint, and heartbeat alterations may lead people to cease the diet prematurely, or be misdiagnosed by medical professionals which could lead to unnecessary medical interventions.

The experiences of symptoms by many people strengthens the evidence for side-effects following the initiatives of a ketogenic diet, according to co-author Dr Emmanuelle Bostock, from the University of Tasmanias Menzies Institute for Medical Research.

These consumers have the most immediate experience of effects and side-effects and many choose to report and share these in online forums.

Together with colleagues in Australia, Bostock identified 43 online forums that refer to keto flu. The team gathered personal experiences of 101 people who described keto flu symptoms, to determine their severity and time course.

We focused on social media because of its widespread use for discussion on health topics, which makes it practical to harness the experience of people who have tired the treatment in question, said Bostock.

In the present study, we responsibly and respectfully used public domain online forum posts and analysed their content to produce new insights into side-effects of the ketogenic diet.

Overall, personal experience of keto flu was reported by approximately one-third of the online forum users. Symptoms were typically reported within several days of commencing the diet peaking within the first week and dwindling after four weeks.

In particular, researchers noted reports of headaches (24.7%), difficulty concentrating (10.9%), and gastrointestinal discomfort (10.9%) in the early stages of following a keto diet.

Additional symptoms reported by individual users were flu (44.5%), fatigue (17.82%), nausea (15.8%), dizziness (14.8%), decreased energy (9.9%), feeling faint (7.92%), heartbeat alterations (5.9%), sore throat (5.9%), decreased appetite (4.9%), shaking (4.9%), and body aches (3.9%).

Such findings suggest that the physiological and perhaps psychological changes associated with the ketogenic diet result in the manifestation of an induction and adaptation related syndrome, noted the authors.

However, it is not clear whether this should be understood as an illness state produced by nutritional and perhaps immune imbalance, or is indicative of an adaptive bodily process triggered by the diet.

"Taken together, such reports can bring an illness or side effects into focus and can complement clinical observations and questionnaire-based research," noted Bostock.

"We see potential for research of this nature to inform all aspects of health care on a continuous basis."

Source: Frontiers in NutritionConsumer reports of keto flu associated with the ketogenic dietPublished 13 March 2020DOI: https://doi.org/10.3389/fnut.2020.00020Authors: Emmanuelle C. S. Bostock, Kenneth C. Kirkby, Bruce V. Taylor and Jason A. Hawrelak

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'Keto-flu': Flu-like symptoms reported within several days of starting ketogenic diet - FoodNavigator.com

March 12, 2020 09:03 EDT

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Gtresonline

In the last few weeks, Adele it has garnered hundreds of headlines for reasons extramusicales, after which come to light a photo of yourself at the party organized by Beyonce and Jay-Z after the gala Oscar Awards. The singer Someone Like You caused a sensation with her tight dress bright leopard-print, which showed a pronounced loss of weight: 45 pounds in record time. To achieve this new image, the interpreter has undergone the popular diet sirtfoodan eating plan that promises great results, but that can be dangerous. The dietician-nutritionist at O2 Centro Wellness Neptuno, Manuel Alejandro Ruiz Lpezhe explains the secrets of this eating plan that it is in the mouth of all.

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Read: According to a scientific study, this is a typical food of Spain lengthens life

The sirtfooddesigned by nutritionists Aidan Goggins and Glen Matten, it is a diet that limits foods that you can eat those that are rich in sirtuin, or compounds that enhance the action of these. Sirtuins are proteins that act by delaying the cell aging or the onset of diseases associated with age, explains the expert, who reports that the plan consists of two stages: In the first, the caloric intake is reduced to 1000 kcal / day. These they would use in the form of smoothies and you can only make a normal meal a day, but always be food sirt. In the second stage you can climb up to the 1.500 kcal a dayand , you can do two normal meals, but equally, without leave of the foods considered sirtcontinues the nutritionist.

The foods allowed are very limited. Would be the dark chocolate (with over 85% cocoa), apple, chicken, turkey, shrimp, citrus, capers, kale, spices, green tea and red wine. The rest of food are prohibited. It is a diet with a restriction, as much caloric as food, which, according to Manuel Alejandro Ruiz Lpez, it is neither healthy nor sustainable in time, both physical and mental. The patient undergoing this treatment will not have the energy to develop a daily activity, in addition to the risks associated with malnutrition. On the other hand, the restriction to which they are subjected can trigger problems such as anxiety, depression, social isolation, etc., alert the dietitian. Long-term, diet sirtfood can cause in patients, deficiencies of essential nutrients, and the appearance of symptoms associated with malnutrition, such as fainting, dizziness, anemia, or vitamin deficiency.

Read: The 7 questions you should ask yourself before starting a diet

The relationship between sirtuins and the weight loss is not demonstrated or proven scientifically. What happens in these cases is that a caloric restriction so big will cause a loss of weight yes or yes. In addition, if we add the effect of marketing and you can only include these foods we give a novel appearance and attractiveness, or at least, distinctive to the person who has dieted in the past and want to try something different, concludes the specialist, which explains the pros and cons of the miraculous diet with which Adele has transformed her silhouette.

Read: why you need potassium in your diet, and eight food where to find it

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The diet that has followed Adele for her amazing makeover, to debate - Play Crazy Game

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Mouni Roy: From healthy diet to regular dance sessions, fitness secrets of Brahmastra actress revealed

Check out these healthy tips from the stunning Mouni Roy which will help you keep your body toned and skin healthy just like the actress.

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Mouni Roy's career is an inspiring journey with only highs. From acting in television as a supporting cast member to becoming one of the biggest actresses in Television and now a well-known name in Bollywood as well with some of the best projects in her kitty. The actress was last seen in the movie Made in China opposite Rajkummar Rao and played a crucial role in Akshay Kumar's critically acclaimed Gold as well. Speaking about her style, the actress Mouni has shared that her style is like that of a Jane Austen girl in a Christopher Nolan world. She also added what style means to her, "Style to me is very personal, its an extension of ones personality; no tricks, just the mood of the day and where I am off to that day. Dont follow any trend with blinkers on. Understand your body type and work with and around what looks good on you." Her pictures in red bikini on social media broke the internet. Speaking about her fitness, the diva is one of those stars who has a strict regime when it comes to staying healthy and strong. Today, take a look at these fitness tips revealed by Mouni.

Photo Credit : Instagram

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Mouni believes that one should eat healthy, sleep on time and induce healthy habits to stay fit.

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The actress drinks a lot of water to keep her gut clean.

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She includes fruits and vegetables that do not have empty calories in her diet.

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The actress who loves dancing indulges herself in the activity atleast once in a day.

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She prefers to stay away from oily food and loves home cooked food.

Photo Credit : Instagram

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Pilates keeps her muscles strong and helps with flexibility. She doesn't always find the time to hit the gym so she indulges in some yoga at home.

Photo Credit : Instagram

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Mouni Roy: From healthy diet to regular dance sessions, fitness secrets of Brahmastra actress revealed - PINKVILLA

Luckily, its not too good to be true: Developed by Barbara Rolls, Ph.D., a professor of nutritional sciences and obesity researcher at Penn State, the well-researched Volumetrics diet was named the number-two best diet for weight loss and tied for the number-five best diet overall (out of 40 diets) in the 2018 U.S. News & World Reports Best Diet Rankings . It received high scores from nutrition experts for being safe, effective, and sustainable in the long run.

And, yes, it centers on one fairly simple idea: filling up on fewer calories. The main claim, and premise by which the Volumetrics diet works, is the satiety claim, says Lisa Davis, Ph.D., chief nutrition officer at Terras Kitchen .

The primary focus is filling up on foods that are naturally low in calories and high in fiber or waterthink fruits, veggies, and soups. Since carbohydrates and proteins both provide four calories per gram, and fat provides nine calories per gram, you can eat more [carbs and protein] without the excess calories, she explains, noting that people following the Volumetrics diet can expect to lose up to two pounds per week.

Of course, like most things in life, theres more to the Volumetrics diet than meets the eye. We talked to a few registered dietitians to get the low-down on this eating approach.

If diets with strict rules and restrictions make you crazy, here's your reason to celebrate: You don't have to count calories , measure food, or log points on the diet. "Volumetrics is not a precisely prescribed diet plan, but rather a concept and overarching nutritional approach, says Paul Salter, R.D., nutrition editor for Bodybuilding.com and founder of Fit In Your Dress .

On the Volumetrics diet, food is divided into four groups, he explains. Your goal: Eat mostly foods in groups one and two, be mindful of portion sizes of foods in group three, and minimize choices of foods from group four. And nothing is completely off-limits.

Here's what you might eat in a typical day on the Volumetrics diet, according to Salter:

Of course, the million-dollar question: Is it legit? According to solid scientific research (including a 2016 meta-analysis of 13 studies that found a link between low-density foods and weight loss) and well, good old-fashioned common sense, it works. One of the main reasons why people break their healthy eating is because they get hungry, says Julie Upton, R.D., a registered dietitian and co-founder of Appetite for Health . Since you're still eating a high volume of food on the Volumetrics plan, you avoid those diet-busting hunger pains.

Hundreds of other nutrition studies back this up. In a 2007 study published in the American Journal of Clinical Nutrition , researchers randomly assigned 97 obese women to either a low-fat diet or a low-energy-dense, low-fat diet that emphasized fruits and vegetables. After a year, both groups lost weight, but the fruits-and-vegetables dieters lost even more14 pounds compared with 11 pounds. The researchers deemed low-energy-dense diets an effective way to drop pounds and keep them off.

A 2005 study published in Obesity Research , co-authored by the Volumetrics diet creator, Rolls, suggests that a diet high in low-density foods and soup, a staple on the Volumetrics eating plan, leads to substantial weight loss. Another study of 186 women found decreasing energy density is a way to prevent weight gain and obesity in both the short and long term.

Another perk of the Volumetrics diet: The majority of low-calorie, high-volume foods are nutrient-rich , and therefore positively impact your health in a variety of ways, Salter says.

Now, if alarm bells are ringing in your head, you're not alone. As we've written about before, not all high-calorie foods are "bad" for you. In fact, plenty of foods that are high in calories and fat are essential for good health, such as nuts, seeds, avocado, and fatty fish.

One potential drawback to this diet is that it recommends a very low consumption of nuts and seeds (since they are calorically dense), Davis explains. "Nuts and seeds provide monounsaturated fats and omega-3 fatty acids; both beneficial for cardiovascular and cognitive health."

This is why almonds can help you lose weight:

Plus, like many diet plans, it can also be difficult to dine out on the Volumetrics diet, since so many restaurants and food services prepare their food with high-calorie, high-fat butters and oils, Davis points out. But no foods are 100 percent prohibited on this dietit's more about putting the principles into practice.

First, you'll want to check out Rolls' book, The Ultimate Volumetrics Diet . Then, you'll want to make meal prep your BFF. "Buy all of your produce and prep a lot of it over the weekend," Upton suggests. You'll also want to find some great soup recipes. "Broth-based soups are very low in energy density and if you eat them before a meal, they can help you eat less," she says.

" Planning out your meals for the week ahead of time will be crucial to your success," Salter adds. "Try to keep some high-volume, convenient foods handy too, such as fresh fruit and plenty of low-fat dairy. Once you return from grocery shopping, make food prep a priority so that theres no thinking required at meal timesall you need to do is heat and eat!"

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Finally, while it's not an essential component, the diet plan does encourage more movement throughout the day. There's no rigorous exercise program, but it does suggest simply increasing the amount of steps you take per day with the end goal of reaching around 10,000 steps, Davis says.

The bottom line? If the thought of prepping and eating more low-density foods, skipping calorie counts, and simply moving more sounds doable, you may be the perfect candidate to give the Volumetrics diet a try.

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What Is The Volumetrics DietAnd Can It Help You Lose Weight? - Pulse Live Kenya

Strawberries are rich in various nutrients and are known to have health benefits that can improve your health and protect it from damage which is why this berry is one of the most potent berries.

Most of us love strawberries and they're the most popular berries. They're rich in antioxidants and other nutrients which make them wonderful for our health. They're a rich source of minerals and vitamins which are essential for our body. Strawberries are also used to make jam and jellies and most of us love having strawberries in the form of a dessert. They're also beneficial for our skin and hair health and are used in numerous beauty products for it's benefits. Strawberries are also rich in fibers which is why they're the best fruit to add to your diet. It can work wonders for our body and has health benefits that make it a superfood. This luxurious fruit is something that we all should take advantage of. This berry is one of the most potent and healthy fruit to add to your diet and make for a great and healthy snack between your meals.

1. Strawberries are rich in antioxidants and polyphenols which are essential for your heart health and have been known to reduce cholesterol and protect you from the risk of heart diseases.

2. When you consume a meal which contains starch, your blood sugar levels tend to rise but having strawberries along with it can help in keeping your blood sugar levels in control. Anyone with diabetes should include strawberries in their diet because of its low glycemic index and its ability to regulate blood sugar levels.

3. Strawberries are rich in vitamin C which is essential for our immune system. Having strawberries can boost our immunity and help our body in fighting infections and bacteria.

4. Strawberries have antioxidants and compounds which can help our body relax. It is also rich in potassium which can help our blood vessels relax and lowers our blood pressure.

5. Strawberries contain compounds which can protect our brain and boost our memory. It protects our brain from free radicals which can damage our brain cells and impair our brain but the antioxidants in strawberries can boost brain health.

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Health Benefits of Strawberry: THIS is why you should add this fruit to your diet - PINKVILLA

Ordering food offers welcome relief from cooking and cleaning, so heres how to protect yourself and your family against coronavirus if you do get takeout.

Right now, many Americans are proving themselves to be model citizens by staying home and social distancing, as encouraged by both federal and state officials, to help slow the rate of COVID-19 transmission. While these practices are meant for everyones health and safety, no one said it was going to be easy.

Besides the obvious health concerns, financial impact, and lack of social interaction, one of the largest obstacles for people in voluntary quarantine has been figuring out how to feed themselves safely. With many confined to their homes for weeks, the mere idea of eating canned beans again is enough to cause distresslet alone the larger anxieties and uncertainties of the moment.

For folks who need a break from cooking and cleaning, restaurant takeout and delivery (as well as grocery drop-offs) are still available in many places. In fact, these food options are great ways to help keep your favorite independent restaurants and businesses afloat while bringing a little variety to your daily quarantine diet.

RELATED: Stuck Inside? These Five Simple Pantry Staples Can Be the Foundation of Some Very Vibrant Dishes

In short, yes, if restaurants and grocers are offering curb-side pickup or home delivery, its OK to do so. However, ordering from outside your own kitchen comes with a few caveats. Your go-to chicken parm order from the family-owned restaurant down the street is only worth itfor you and for themif you take extra measures to protect against the spread of coronavirus.

The Food and Drug Administration (FDA) FAQ section reassures that it cannot be passed through food: Currently there is no evidence of food or food packaging being associated with transmission of COVID-19. That said, we do know the virus can still live temporarily on commonly touched surfaces. According to a recent study published in The New England Journal of Medicine, this is how long the virus appears to be able to survive on respective surfaces:

With these findings in mind, follow extra safe and sanitary precautions when ordering in.

1. Avoid ordering in altogether if you or any family/housemates are sick, exhibiting symptoms, elderly, or more at risk for contracting COVID-19 (heres what to make instead).

2. Avoid touching public surfaces (like door handles) by choosing curb-side pickup only. Wash your hands or use hand sanitizer (with at least 60 percent alcohol content) immediately following a pickup exchange, and avoid touching your face before sanitizing hands.

3. When possible, choose contact-free delivery options when ordering in. Many food delivery services, including Postmates, DoorDash, Caviar, Grubhub, and Seamless, are giving members a no-contact drop-off option, where couriers will leave orders on the doorstep and let customers know theyve done so. If you're ordering in directly from a restaurant, give the courier special instructions to leave your order at the door.

4. Leave cardboard boxes and packaging outside for 24 hoursor, even better, immediately take them out to the recycling.

5. Transfer food to your own clean dishes and cutlery to serve and eat, and immediately throw out/recycle all containers and packaging.

6. Wash your hands thoroughly before and after eating.

7. Disinfect the surfaces in your home that come in contact with any delivery bags, containers, etc.

All of this is not to scare you (the idea of germs capability to survive on surfaces shouldnt be new), but simply to reiterate how important it remains to follow responsible hygiene habits when getting food products delivered to you right now. Restaurants and delivery services are being as careful and hygienic as possible to make sure you stay fed (and they stay in business), so dont undo all their efforts once the food arrives at your door.

RELATED: 7 Ways You Can Help Others During the Coronavirus Crisis

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7 Safe, Smart, Sanitary Habits to Use When Ordering Takeout and Delivery - Yahoo Lifestyle