Category Archives: Diet And Food

Nutrition has been a buzz word within the Fittest Loser Team Challenge the past few years and many participants have discovered that diet may be more effective than working out when it comes to losing weight.

Many of this year's participants have tried different diets throughout the years, including keto, paleo, Mediterranean and dieting programs like Weight Watchers. Some have found success with these diets while others continue to struggle with weight loss.

"We want to learn more about nutrition and healthy eating and participate in a life change and not just a diet," said Denice Sbertoli from team "Fab Friends" of Wood Dale. "We are looking for a better food relationship."

We all know how easy it is to make poor food choices due to stress, convenience, lack of planning or general lack of knowledge.

Fortunately, team participants can gain a better understanding of food by attend several classes as part of this challenge. They include grocery store tours with a registered dietitian, nutrition classes provided by Profile by Sanford in South Barrington, and healthy cooking demonstrations at Cooking Skills Academy in Itasca.

We asked team captains to tell us what their team would like to cut out of their diets. Of course, the usual suspects were mentioned: sugar, carbs and alcohol, but a new goal has been making an appearance -- processed foods.

We've offered nutritional tours in the past, and one of the main focal points for successful healthy shopping and avoiding processed foods is to shop the perimeter of the store.

Some other healthy eating goals for teams include increased consumption of fruits and vegetables, trying meatless Monday, reading labels, reducing sodium consumption and meal prepping.

Kari-Ann Ryan of Midwest Moving & Storage's "Midwest Movers & Shakers" says she has been packing a lunch more often than she has in the past and uses the app My Fitness Pal to help keep track of her food intake.

The "Cast-A-Weighs" are also adapting their regular routine to include healthy lunches and snacks while being smart shoppers.

Other hot topics being discussed are healthy alternatives to comfort foods and go-to dishes that are quick to serve.

Kim Holm of "Size: Sexy" from NEC Display Solutions in Downers Grove says: "I am going to try cauliflower instead of rice and pasta alternatives. I have also found a low-carb bread."

Emilia Ivanova of Coldwell Bankers Real Estate's "Meltaways" from Schaumburg says her team has been trying apple chips instead of potato chips to snack on between meals.

Some teams have mentioned successes and routines but are looking for other ways to prepare their favorite healthy options. A team member of Bloomingdale Park District's "B-Fit, B-Fabuless" recommends using different spices and rubs. The team also spends time searching for new recipes to try and share with each other.

There are many ways to help make the transition to a healthier diet easier. The support of teammates is one strategy.

Ron McCormick of The Salvation Army's "Block the Plate" in Hoffman Estates mentions that "teamwork and helping each other" is helping him reach his healthy eating goals.

The Fittest Loser Team Challenge will honor top teams and individuals as determined by weight loss and participation in challenge activities. Those awards, as well as a team captain champion, will be announced at the Fittest Loser Finale on Tuesday, May 12, at Chandler's Banquets in Schaumburg. Participants and the general public are invited and can register at events.dailyherald.com. Follow the teams' progress and join the discussion on Facebook at http://www.facebook.com/TheFittestLoserDH.

Continue reading here:
Fittest Loser Team Challenge: Healthy lifestyle more effective than a diet - Chicago Daily Herald

Thinking about starting a new diet? While the amount of information available can be overwhelming, its possible to find a diet that is safe, suitable and effective for your lifestyle.

Emily Monfiletto, senior registered dietitian with Baylor Medicine, discusses what you need to know about the MIND diet.

A: The Mediterranean-Dash Intervention for Neurodegenerative Delay, or MIND diet, is a combination of the Mediterranean eating pattern as well as the DASH eating pattern. Researchers have looked at the possibility that a combination of these two eating patterns could potentially delay or prevent Alzheimers disease.

More research is needed, but the thought is that this combination may work by reducing oxidative stress and inflammation in the body, which causes damage to cells especially brain cells.

A: The studies that have been conducted so far are observational, but the research is promising. Observational studies have found that individuals who followed the MIND diet rigorously lowered their risk of developing Alzheimers disease by 53%. Individuals who followed the MIND diet moderately saw a 35% reduction in risk for developing the disease.

A: The recommended foods are: vegetables, (especially green, leafy vegetables), berries, nuts, olive oil, whole grains, fish, beans, poultry and wine.Note that it is not recommended to drink more than one glass (five ounces) of wine daily when following this plan.

Discouraged foods are: butter or margarine, cheese, red meat, fried foods, pastries and sweets.

A: Overall, there are many benefits to the MIND diet outside of brain health. The diet is high in fiber as well as lower in saturated fat and added sugar. This can help lower cholesterol and blood pressure. It can also potentially work for weight loss, but should be individualized based on each person and their goals.

A: This is a healthy eating pattern for anyone to follow. If you have any food allergies or intolerances, you can modify the plan based on your needs.

A: Typically, there are none. If you are not used to consuming higher amounts of fiber, you will want to slowly increase intake of higher fiber foods to help avoid typical side effects such as bloating or gas.

A: Drinking wine is not mandatory. If you are currently not drinking, or have health conditions where it is not recommended to drink alcohol, then it is best to continue to avoid. You can still gain plenty of benefits from following this particular eating pattern with or without wine.

Debating Diets: What does it mean to be flexitarian?

See more from the Debating Diets series.

-By Nicole Blanton

Continued here:
Debating Diets: What is the MIND diet? - Baylor College of Medicine News

It's not uncommon for Instagram users to find a bunch of influencers touting a new diet or exercise routine in their feeds.

Though those influencers claim to promote healthy living or body positivity, their perfectly posed images can reinforce an unhealthy behavior an obsession with healthy eating.

Orthorexia nervosa is an eating disorder in which people become super fixated on the quality of food that they eat. It's not as common as anorexia or bulimia, but the disorder is growing more relevant in certain circles.

American culture's focus on nutrition, fitness, weight and appearance causes some people to latch onto certain fad diets that remove large categories of foods in an attempt to become healthier, according to Dr. Maija Broox Bruzas, a licensed psychologist at Penn Medicine's Center for Weight and Eating Disorders.

"Instagram and healthy food blogs can lure people in and then people can become obsessed with crafting the optimal diet and improving their health," Bruzas said. "Also, a lot of blogs have anecdotal reports about the benefits or harms of certain foods, which are not always based on solid research evidence so people can latch onto false information and then drastically change their diet based on that information and become scared of eating foods they read were harmful."

About 1 % to 7% of the general population has orthorexia nervosa, but its prevalence tends to be higher among athletes, dietitians, medical residents and ashtanga yoga practitioners.

People withorthorexia nervosaare very rigid with their diet, focusing only on foods that are perceived to be healthy or serve as a cure for a medical condition.

It all comes down to the purity of the food, said Erin Wickersham, a registered dietitian at Virtua Health,

People with orthorexia nervosa will exclude large categories of food including those they enjoy because they perceive the foods as unhealthy or harmful.

They are likely to spend large amounts of time reading about the effects of foods on health, searching for perceived healthy foods, and preparing them accordingly, Bruzas added. They also may develop a fear of foods they consider harmful and avoid social gatherings involving food.

Obsessive compulsive disorder behaviors are also common among people with orthorexia nervosa, Wickersham said. And that affects their ability to enjoy time with family and friends.

People with orthorexia nervosa tend to judge their personal worth on whether they can adhere to their strict dietary rules. In some cases, they may even develop a strong belief in the magical curative properties of certain foods. For example, they may believe food can cure a major medical illness without any other intervention.

How dangerous is orthorexia nervosa?

It's generally not as dangerous as anorexia or bulimia, Bruzas said. But it can prove damaging to a person's physical and mental health.

Excluding certain food groups can lead to malnutrition.A person with orthorexia nervosa may suffer vitamin and mineral deficiencies and lose too much weight. Digestive cleanses also can lead to negative physical effects.

They are also at greater risk for gastrointestinal problems, loss of bone density, significant fatigue, dizziness and cardiovascular conditions, like a slow heart rate.Women may develop amenorrhea, the absence of monthly menstruation.

"A key goal of treatment would be changing problematic thoughts about foods, increasing dietary flexibility and actively trying perceived unhealthy foods, and learning healthy ways to cope with difficult emotions that arise after eating those foods," Bruzas said. "It would also involve developing positive self-worth from other aspects of the self and from engagement in other life pursuits."

Orthorexia nervosa generally requires a multidisciplinary approach that includes mental health, nutrition and medical care, Wickersham said. She said that she is interested in better understanding the people the disorder affects and learning how to identify red flags to prevent it.

"As a dietitian, I spread the message that there is no one food group that makes us healthy," she said. "People with orthorexia nervosa fail to see that healthy eating is about healthy eating patterns and a balance of foods."

The term orthorexia nervosa is relatively new, having only been coined in 1998. The disorder is not yet formally recognized in the American Psychiatric Association's diagnostic manual and studies on treatment are lacking.It wasn't until 2018 that a clear set ofdiagnostic criteria was defined for the condition.

People with orthorexia nervosa currently are diagnosed as having another specified eating disorder, an unspecified eating disorder or an avoidant/restrictive food intake disorder.

Read the original:
Obsessing over a healthy diet can lead to an unusual eating disorder - PhillyVoice.com

Low-carb diets are the burpees of nutrition: Sure, they might be effective, but are they worth the pain?

Yes, you can lose weight on a low-carb diet, but these eating plans aren't for everyone.

Credit: LIVESTRONG.com Creative

OK, that might be a bit extreme. After all, the number of weight-loss testimonials from keto and other low-carb diet devotees continues to grow, and the results are, well, tempting. But are those impressive success stories too good to be true? And are low-carb diets healthy in the long term?

For our Ask the RDs series, we asked readers to send us their biggest nutrition questions and then posed the 12 most common to a panel of registered dietitians. It turns out everybody has low-carb confusion. Here, the experts break it down.

"One of the pros of the keto diet is that most people will see a significant weight loss initially. Carbohydrates hold onto water, so because you're not eating carbohydrates, you're going to lose some water weight. It's encouraging to people trying to lose weight because you get that boost from eating keto or low-carb.

And also the foods you're encouraged to eat on keto are high-fat, so they're tasty, they've got a good mouthfeel. Avocado, cheese, bacon, steak things like that. For a lot of people, the foods that the keto diet is made of are their favorite foods.

If you're doing keto in a healthy way, it encourages non-starchy vegetables, leafy vegetables like kale, cauliflower, green peppers. Some people also enjoy the benefits of increased clarity or mental focus.

"Some people don't feel good doing keto. If they're not drinking enough water or getting enough electrolytes, they might have what's called the keto flu."

One of the cons is that you might get sick of not eating carbohydrates, especially if you're someone who absolutely loves carbohydrates, or it's a part of your culture or how you and your family enjoy meals.

In that case, you might want to do a cyclical keto, where you're cycling in and out. Or maybe you're doing keto most of the time and then on weekends you might want to enjoy a slice of pizza or some pasta with your family.

Another con is that some people don't feel good doing keto. If they're not drinking enough water or getting enough electrolytes, they might have what's called the keto flu.

It might just not be a good fit for them, and they might find there are other ways to lose weight or maintain weight that are a better fit. It always comes down to the person your individual preferences, your individual lifestyle."

Did you know that keeping a food diary is one of the most effective ways to manage your weight? Download the MyPlate app to easily track calories, stay focused and achieve your goals!

"To me, the most important principle I've used since I went into this business decades ago is the word balance. I really believe in balance. I think it's important to feel balanced in the way you feel throughout the day. It's important to eat a diet that's balanced so that you're getting a bit of everything.

Keto is about 75 percent fat. That, to me, is unbalanced. So, I am not a fan of that diet because I think for most people and I know there are plenty of people who love this diet and that's fine for them it's not sustainable.

If your regular diet is really high in carbs and you're cutting them down so that you're having smaller portions, I think that could be a great idea. I'm a supporter of lower-carb diets but not the severely low, restricted-carb diets that a lot of people follow."

"The cons of a low-carb diet can include low energy and weakness in the gym, which can affect athletic performance, whether it's strength training or running.

You can also become deficient in some nutrients, such as fiber, some B vitamins and, if you're not doing any fruit, potassium and vitamin C.

Then there's the sustainability. It's very hard to stay on a ketogenic diet for the long term. When you're running on 25 to 50 grams of carbohydrates per day, it's really hard to stick to that.

"Low-carb diets like keto can have a place, but I would try to get people to be more flexible and modify a little bit."

When it comes to benefits: A lot of people are eating high amounts of carbohydrates and mostly unhealthy ones so when they're reducing carbs, they're going to maybe cut down on some of those processed foods.

Of course, there may be weight loss, because when you're cutting out so many of those foods, you're going to lose weight, and people do enjoy that.

Low-carb diets like keto can have a place, but I would try to get people to be more flexible and modify a little bit. I would add in whole grains and more fruits and suggest sticking to the higher-quality carbohydrates.

Maybe instead of 25 to 50 grams of carbohydrates, shoot for a lower-carbohydrate diet of 100 to 130 grams of carbs per day. Maybe try and get to that level at least, and if you're exercising, you might need a little bit more. But don't sink as low as 25 to 50 grams per day."

Low-carb diets like keto can help with weight loss, might improve mental clarity and can encourage eating more non-starchy vegetables and healthy fats; however, low-carb eating plans can be difficult to sustain in the long term, may cause nutritional deficiencies and might leave you feeling weak or low energy. If you are considering trying a low-carb diet, speak with a doctor first to make sure it's right for you.

Confused about nutrition? Get answers to more common questions in our Ask the RDs series.

See the article here:
Ask the RDs: Are Low-Carb Diets Like Keto Healthy? - LIVESTRONG.COM

1 1/2 cups whole wheat pasta, uncooked (use your favorite pasta shape)

1/2 teaspoon garlic powder

1/4 teaspoon dried parsley

3 cups fresh vegetables, washed and chopped. Any of these vegetables will work great: carrots, celery, broccoli, green pepper, cucumber, onion and many more.

Wash hands with soap and water. Cook pasta according to package directions. In a small saucepan, make dressing by combining vinegar, water, sugar, vegetable oil, salt, pepper, garlic powder, dill weed and dried parsley. Bring to a boil then remove from heat and cool. In a large bowl, combine pasta and vegetables. Pour cooled dressing mixture over pasta and vegetables, stir well and refrigerate 3 to 4 hours before serving. Garnish the pasta salad with fresh herbs or parsley.

Serving Size is 1/6 of recipe. Per serving: 260 calories, 13g total fat, 1.5g saturated fat, 90mg sodium, 33g total carbohydrates, 2g fiber, 4g protein

The rest is here:
Eat.Move.Connect. Recipe: Add more veggies to your diet with Vegetable Pasta Salad - Crow River Media

DEAR DR. ROACH: Does eating strictly organic food and drinking only bottled water help in a meaningful way to prevent diseases and contribute to a long and healthy life? M.T.

ANSWER: There is no consistent high-quality evidence that consuming organic foods will lead to improvement in health outcomes, including longer life. Some but not all studies have found slightly higher amounts of nutrients in organically grown produce. Organic foods are made without synthetic pesticides, but may use pesticides found in nature. There is not convincing evidence that natural pesticides are any safer, nor that the small amount of residual pesticides left in conventional produce leads to significant health risks. However, there is preliminary evidence that consumption of mostly organic food led to a decrease in the risk of one type of cancer, non-Hodgkin lymphoma, but not an overall decrease in cancer. Based on current available evidence, I dont recommend organic food consumption for health benefits.

The quality of tap water varies greatly across North America, but most locations have high-quality water available at extremely low cost with minimal environmental impact compared with bottled water. Even if tap water is unpalatable in a persons location, I recommend a filter system rather than resorting to bottled water, again for environmental concerns as well as cost. Bottled water is rarely the only option, and if so it is usually due to contamination of tap water with microbes or heavy metals, which should be known to the community. My own municipality mails me a water quality report yearly, and it is outstanding quality.

Two additional points are worth considering. The first is that organically prepared foods have been the cause of foodborne illness due to contamination at a much higher level than expected. The second is that organic farming prohibits nontherapeutic antibiotics, a practice with which I strongly agree as a means of reducing the potential for antibiotic resistance.

Until further evidence is available, my opinion is that most people would do better eating more produce, whether conventionally or organically grown. Locally grown fresh produce may have more benefits than organically produced due to freshness.

DEAR DR. ROACH: All of the latest information states that an adult needs seven to nine hours of sleep a night. Is this unbroken sleep? For example, I sleep for four hours, wake up for one to two hours, and then sleep three to four more hours almost every night. If the sleep is to be continuous, is it better to take a sleeping aid or continue with the current pattern? Nothing I read indicates if sleeping seven to nine hours with a sleeping aid provides the same benefit as not sleeping continuously for that time period. P.M.

ANSWER: While it is true that people who sleep seven to nine hours per night tend to live longer than those who sleep less (or more), it is likely that there are some people who need more or less sleep than the average. Further, it isnt clear whether the apparent improvement in longevity is due to better sleeping, or whether people who dont sleep well have an underlying medical condition that is really responsible for the harm seen.

As far as whether continuous sleep is better than interrupted sleep, there isnt good evidence to compare the two. There is strong historical evidence that prior to artificial lighting, two distinct sleep periods separated by an hour or so was considered normal.

Most sleeping aids adversely affect sleep quality, and increase risk of falls and accidents the next day. If interrupted sleep is working for you, Id recommend continuing versus using a sleeping pill.

Originally posted here:
To Your Good Health: Risks and rewards of a strictly organic diet - Arizona Daily Star

Choripan Argentine Grill is among an increasing number of restaurants in central Ohio offering South American cuisine.

The restaurant, which replaces Tweeters Chicken Crib at 5927 Karric Square Drive in Dublin, serves choripan sandwiches, a grilled steak platter, empanadas and chimichurri wings.

But what Choripan does not have is important: It is free of gluten, grains, soy and sugar, per the dietary restrictions of chef and owner Joel Linik.

"There are so many people with celiac (disease) and grain sensitivity," he said.

Linik makes his food from scratch using natural ingredients and Ohio meats and poultry.

The menu features platters, sandwiches, salsas, appetizers, soups and salads. Most dishes cost $5 to $13.

The restaurant accommodates keto, paleo and primal diets, said Linik, a self-described primal health coach.

Linik makes his bread, as well as the noodles for the restaurant's chicken noodle soup. He creates chorizo -- featured in the choripan sandwiches -- with a mix of beef and pork and smokes his own bacon, which first is brined in kombucha.

"I make the plates look good," said Linik, a native of Argentina and trained chef who said he worked with master chef Hartmut Handke of Handke's Cuisine, now closed, from 1998 to 2002.

Linik said he changed his diet in 2009, when he was diagnosed with high blood pressure and prediabetes.

Linik said he was determined to beat the diagnoses without medications, so he completely overhauled his diet, which improved his blood pressure and blood-sugar levels.

He emphasizes the importance of animal proteins in one's diet.

"I am not a vegan," he said. "I strongly believe it's very hard being healthful being a vegan."

Choripan's hours are 11 a.m. to 2 p.m. and 4:30 to 9 p.m. Tuesdays through Fridays, 11 a.m. to 9 p.m. Saturdays and noon to 9 p.m. Sundays. The restaurant is closed Mondays.

For more information, call 614-467-9288.

====

Village Taco, yet another vegan destination in central Ohio, has opened in the former Tatoheads Public House, 1297 Parsons Ave. in south Columbus.

The menu includes tacos, burgers, burritos, sandwiches and salads, most of which cost $3 to $15.

"We have a pretty wide menu," said Jonny Stone, who owns the restaurant with his wife, Heidi Stone.

Jonny Stone said the restaurant's name is meant to connote a warm, neighborhood atmosphere where everyone is welcome and can indulge in freshly prepared meals made from locally sourced produce.

Village Taco is open for dinner Tuesdays through Sundays, with hours to be added when the restaurant is fully staffed, he said.

The trend of Chinese hot noodle soups doesn't appear to be cooling in Columbus.

====

Yun Nan Crossing Bridge Noodle has replaced Thai Mango Asian Bistro at 2548 Bethel Road in the Carriage Place Shopping Center in northwest Columbus.

Owner Leon Zhu said the menu offers 10 styles of homemade broth containing rice noodles, served in stone bowls to retain the heat. Customers choose raw produce and proteins, which they dip in the soup to cook, he said.

Most individual servings are $11.

"We emphasize the soup base," Zhu said. "We make our soups every day."

====

Papa Giorgio's is replacing Pizza Primo at 5216 Bethel Center Mall in northwest Columbus.

Owner Jim Douglas said the pizzeria will specialize in East Coast-style pies -- whole and by the slice -- made with tomatoes from Stanislaus Food Products, cheese from the Grande Cheese Co. and pepperoni from the Ezzo Sausage Co. Dough is made in-house daily.

"Everything we use is quality," Douglas said. "This is going to be a real cut above other pizzas."

gseman@thisweeknews.com

@ThisWeekGary

Follow this link:
Table Talk: Choripan owner tends Dublin grill with dietary restrictions in mind - ThisWeek Community News

If you are following a low carb diet or a ketogenic diet, you often end up relying on protein for your daily diet. At times even having more than you should. Eating a low carb diet should by no measure mean that you have a high protein diet. For some people, having too much protein can bring negative effects, including weight gain.Lets admit it! Protein is clearly the most valued macronutrient (macro). If you want to lose weight, you must have been asked to cut down carbs and increase protein. Same goes for muscle gains too. While it is true that it is an important macro since it's composed of amino acids that are essential for repairing and growing muscles, people do tend to end up eating too much protein. So if you are obsessed with steak, chicken breasts or eggs, it is time you read ahead. How much protein do you need?First lets figure how much protein our body really needs? According to dietary guidelines, you need 0.8 grams of protein per kilogram of your body weight. So a 60 kilo man will need approximately 48 grams of protein. However, the number may go up for people who are physically active. So if you lift weights often or are preparing for a marathon or sports event, you may need 1.2 to 1.7 grams of protein per kilogram of your body weight. So it entirely depends on your body needs and a registered nutritionist can guide you on your customised requirement. But another thing that we need to take into consideration is that the body can process only so much protein. The first rule is to spread out your protein intake throughout the day. Do not have too much in one go. Ideally, a quarter of your plate should be protein and remaining healthy fats and fiber. You need to know that protein eats up more bodys energy to break down protein and digest it. And that is the reason a high protein meal will make you feel much fuller than a high carb meal. So maybe have 30 grams of protein on one meal to boost satiation. ConclusionFor some people, going overboard with protein can be dangerous. These people are those with kidney disorders and heart ailments. Too much protein can also lead to chronic constipation and may also act as a big hindrance in your weight loss goals. But you cant do big harm with one meal so ensure that you do not go overboard for a consistent period of time.

More:
How much protein should you really have in low-carb diets - Times of India

Food for healthy ageing populations, sports nutrition, food to stimulate specific body function and cognitive performance and to aid recovery from illness are some of the recurring topics at this years event in Amsterdam, June 24-25.

The conference will have five stages covering; Free From Retail; Healthy Food; Vegan; Supplier and Free From Plastic Packaging, with exhibitors from 57 countries.

With many consumers seeking to achieve better nutritional and ethical balance in their diets, the Free From sector continues its meteoric rise, said Ronald Holman, event director, FFF&HI.

This years exhibition reflects the rapid evolution of the marketplace and showcases the latest trends, insight and new products entering the market.

The growth of plant-based alternatives for meat lovers will continue to have a significant presence at this years expo. This is set to continue as meat reduction remains one of the prevailing trends in food and drink.

Similarly, there is a focus on other replacements that deliver healthier alternatives, as well as Low Carb, Slow Carb and other Diet Food Solutions.

He added, the plant-based revolution continues and 2020s Veganuary broke records with more than 400,000 sign-ups.

The past 12 months have also witnessed a bumper selection of new product launches on supermarket shelves and expanded plant-based offerings appearing on fast food chain menus.

For example, Greggs launched a vegan sausage roll last year, which it says has contributed to its 13.5% year-on-year sales increase.

The meat-free snack was made available in 950 of its stores to coincide with Veganuary, developed with a vegetable oil-based pastry and a "bespoke Quorn filling".

Thanks to its success it then rolled the launch out to 1,950 UK Gregg's branches by March 2019 as well as a Vegan Sausage Roll Finder app.

Holman said at FFF&HI this ongoing demand for meat and dairy free is supported by its exhibitor line up, where almost half of the exhibitors are presenting vegan ranges and the latest ingredients.

Euromonitor, will also be giving two presentations: Unpackaging Vegetarianism in Europe: How Different is Western and Eastern Europe When it Comes to Vegetarian Packaged Food? and Traditions vs. Innovations: How New Dairy Trends Affect Lactose Free Products.

Registration for the show is now open. Tickets are free of charge until May 22, after this date tickets will cost 30.

Read more:
Consumers are increasingly looking for better nutritional & ethical balance in their diets - GlobalMeatNews.com

Baked chicken recipes that can easily fit in a high-protein meal.

Highlights

It's no secret that a high-protein diet is essential for our body. Not only it would help in building and retaining muscle mass, but it would also satiate us for longer period and curb those hunger pangs. And no, a high-protein diet needs not be all boring and bland; you can experiment and play with a plethora of high-protein foods to create mouth-watering dishes. While you might think of all things greasy and fried when thinking about chicken and mutton, you'll be surprised that you can even bake all those flavourful dishes and relish them without any guilty!

A mouth-watering chicken recipe packed with the flavours of black pepper and chilli. The whole chicken is stuffed with spring onion paste, garlic, rice, chilli and mint and baked for about 40 minutes until tender. A perfect party dish, this whole chicken recipe is one of the easiest one to try at home. Find the recipe here.

(Also Read:11 Best Baked Chicken Recipes | Easy Baked Chicken Recipes)

Give your breakfast a delicious twist with this quick and easy baked eggs recipe. With the goodness of veggies such as spinach and cherry tomatoes mixed in with egg, this dish is baked to perfection for about 5-6 minutes. A quick and easy breakfast recipe, you wouldn't go back to your regular egg and toast!Find the recipe here

This comes with mouth-watering flavours of honey, tomato sauce, beans and other vegetables. Baked eggs with beans can be a great crowd pleaser with everyone from kids to adults drooling over it.Find the recipe here

Soft, succulent, juicy and all things delicious, baked chicken seekh has all the mild Indian flavours, tossed in with chicken keema, made into kebabs and baked to crispy perfection. Simply pair with your favourite dip and serve as a stellar appetiser at your next house party.Find the recipe here.

Try these high-protein baked recipes at home and let us know how you liked them in the comments section.

About Aanchal MathurAanchal doesn't share food. A cake in her vicinity is sure to disappear in a record time of 10 seconds. Besides loading up on sugar, she loves bingeing on FRIENDS with a plate of momos. Most likely to find her soulmate on a food app.

Here is the original post:
High-Protein Diet: Indulge In These 4 Delicious Baked Recipes Without Any Guilt - NDTV Food