Tuesday, 17 January 2017

Benefits of Intermittent Fasting

everyone is busy talking of Intermitten fasting. do you know what is Intermittent fasting? if you have any confusion read from here 
1. Intermittent Fasting Changes the Function of Cells and Hormones
When we don’t eat for some time, some processes happen in our body.
Here are some of the changes or changes that occur in our body when we don’t eat:
·         Insulin levels: Insulin levels in blood drop significantly, which helps fat burning (1).
·         Human growth hormone: the growth hormones levels in blood increases upto 4 times. Higher levels of this hormone facilitate fat burning and muscle gain, and have numerous other benefits (23).
·         Cellular level repair starts: The body catalyses cellular repair processes, by removing waste material/toxins from cells (4).
·         Gene changes: There are useful changes in some genes related to longevity and healthy immune system. (56).
2. Demolish Belly fat and loose weight:
When we are doing intermittent fasting we are restricting our calorie intake indirectly because eating two meals a day obviously has lesser calories as compared to having 3 of them. So if we are not eating too much in those two meals we will surely end up in taking lesser calories. Added to this since we are fasting for a considerable part of the day, we are releasing hormones in our body to aid fat demolition. Reduced insulin levels, high growth hormone levels and high norepinephrine, increases the body’s ability to reduce body fat. It is pertinent to note that interval fasting actually boosts your metabolic rate from 4-14%.in a research conducted in 2014 on individuals, it found that intermittent fasting may reduce 3-8% of body fat percentage in adults within 8-24 weeks. This means that one can loose a lot of belly fat in addition to loss of several inches from waist. We all know waist fat is related to increased cardiovascular disease.
3. Reduced insulin resistance and reduced chances of type 2 diabetes:
Insulin is a hormone released when there are high blood sugar levels in our body. Blood sugar levels rise in our body once we eat any thing. So when we are eating periodically only, the blood sugar levels are spiked less often in our body which in turn reduces insulin resistance. Lesser the insulin resistance, more away is the type 2 diabetes from us. So theory is lesser calories, lesser instances of spikes in Sugar levels, lesser the insulin resistance, greater the prevention from type 2 diabetes. A study conducted on diabetic rodents showed lesser instance of kidney damage.
4. Reduced oxidative stress and inflammation:
Intermittent fasting in a number of studies has shown to reduce oxidative stress of human body and reducing inflammation as well.
5. Probable heart benefits:
The intermittent fasting has shown to have a positive impact on Blood pressure, total and LDL cholesterol, blood triglycerides. Overall it may really be beneficial for heart as well that can further improve longevity.
6. Preventing Cancers:
Fasting has beneficial effects on metabolism which may reduce the risks of cancers. However, scientific research has yet to approve this fact on the basis of experimentation but still facts in hand related to fasting are positive on each and every note of human health.
7. Brain Booster:
Intermittent fasting has given positive results in Growth of new nerve cells. Fasting also accelerates the release of a hormone called Brain Derived Neurotrophic Factor (BDNF) whose deficiency is linked to depression and various brain issues. Studies on animal have shown prevention from brain damage in case of strokes by fasting.
8. Prevention of Alzheimer’s disease:
Studies on rodents have shown delay in symptoms of Alzheimer’s disease when put on intermittent fasting.

9. Muscle gains: 
Practicing Intermittent fasting helps one to reduce body fat and gain muscle mass. one gains muscle mass as fasting increases the flow of growth hormones in the blood. these growth hormones facilitate muscle growth on lifting weights. remember to lift weights for gaining muscle.one can include protein rich food in diet to gain muscle more fast. top vegetarian sources of protein are: click here to know about top veg protein sources.
However, more scientific studies are required to further enlighten the domain of Intermittent fasting but still available studies and results are enough to attract a large chunk of people who love themselves and their lives to intermittent fasting.

Sunday, 15 January 2017

Importance of Water in our body

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Water percentage in our bodies:

Water is contained in the tissues, the blood, the bones of our body and elsewhere. This water makes up a significant fraction of the human body, both by weight and by volume. Ensuring the right amount of body water is part of fluid balance, an aspect of homeostasis.
By weight, the average human adult male is approximately 70% water. There can be considerable variation in body water percentage based on a number of factors like age, health, weight, and sex. The body water constitutes as much as 73% of the body weight of a newborn infant, whereas some obese people are as little as 45% water by weight. These figures statistical averages will vary with factors such as type of population, age of people sampled, number of people sampled, and methodology. So there is not, and cannot be, a figure that is exactly the same for all people.
Most of animal body water is contained in various body fluids. These include intracellular fluid; extracellular fluid; plasma; interstitial fluid; and trans cellular fluid.  Water is also contained inside organs, in gastrointestinal, cerebrospinal, peritoneal, and ocular fluids. Adipose tissue contains about 10% of water, while muscle tissue contains about 75%.
Source: https://en.wikipedia.org/wiki/Body_water/

Functions of water in human body:
1. Heat Dissipation
    Water regulates body temperature through perspiration(sweating).

2. Physiological Homeostasis
    Water helps to maintain the physical equilibrium, to regulate its internal     environment to maintain a stable, constant condition for adapting the physical activity.
Normal body water turnover in an adult is from 1.7 to 2.3 L/day
1. Respiration: vigorous exercise can dissipate1-5ml water per minute
2. Sweat: about 500ml per day (depending upon temperature and humidity)
3. Urine excretion: about 1000-1500ml per day
4. Stool excretion: about 100-200mg per day

3. Chemical and metabolic reactions: By enabling hydrolysis reactions, water participates in the biochemical breakdown of what we eat (proteins, lipids and carbohydrates). This is one of many reactions in which water is involved.

4. Transport of nutrients and removal of waste: Water as a main constituent of blood contributes to the transport of nutrients to the cells. In deed the nutrients are transported by the blood. Water, as a carrier, also helps removing waste products through urines.

5. Body temperature regulation: Water has a large heat capacity which helps limit changes in body temperature in a warm or a cold environment. Water enables the body to release heat when ambient temperature is higher than body temperature (2): we begin to sweat, and the evaporation of water from the skin surface cools the body very efficiently.

Water is at the heart of life. This is why a human being can survive no longer than few days without water.

Source: http://www.nestle-waters.com/healthy-hydration/water-functions-in-human-body

How body assimilates water
After passing through the stomach, water enters the small intestine, where it is largely absorbed in the first sections, the duodenum and jejunum. The rest passes into the colon. It crosses the intestinal mucous membrane into the bloodstream, then into the interstitial tissues that make up the framework of every organ, to arrive in the cells. Blood brings nutritional elements to cells (minerals, vitamins, protein components, lipids and carbohydrates). Waste products are then removed from our body.  

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Benefits of drinking water:
Fluid balance
As told earlier, 65 percent of the body is made of water. Drinking enough H2O maintains the body’s fluid balance, which helps transport nutrients in the body, regulate body temperature, digest food, and more.
Calorie control
Forget other diet tricks—drinking water could also help with weight loss. Numerous studies have found a connection between water consumption and losing a few pounds . The secret reason? Water simply helps people feel full, and as a result consume fewer calories.
Muscle fuel
Sweating at the gym causes muscles to lose water. And when the muscles don’t have enough water, they get tired . So for extra energy, try drinking water to push through that final set of squats.
Clearer skin
Certain toxins in the body can cause the skin to inflame, which results in clogged pores and acne . While science saying water makes the skin wrinkle free is contradictory, water does flush out these toxins and can reduce the risk of pimples.
Kidney function
Our kidneys process 200 quarts of blood daily, sifting out waste and transporting urine to the bladder. Yet, kidneys need enough fluids to clear away what we don’t need in the body. Let's drink to that!

Productivity boost
In order to really focus, a glass of water could help people concentrate and stay refreshed and alert.
Fatigue buster
Move over coffee—water can help fight those tired eyes too . One of the most common symptoms of dehydration is tiredness. Just another reason to go for the big gulp!
Hangover help
If booze has got the best of you, help a hangover with a glass of water to hydrate the body and stop that pounding headache. So let’s raise the toast for water guys.
Pain prevention
A little water can really go a long way. Aching joints and muscle cramps and strains can all occur if the body is dehydrated .
Keep things flowing
Nobody wants to deal with digestion issues. Luckily, drinking enough water adds fluids to the colon which helps make things, ahem, move smoothly.
Sickness fighter
Water may help with decongestion and dehydration, helping the body bounce back when feeling under the weather. Just beware—drinking fluids hasn’t been scientifically proven to beat colds in one swoop, so don’t swap this for a trip to the doctor or other cold remedies.
Brain boost
study in London found a link between students bringing water into an exam room and better grades, suggesting H2O promotes clearer thinking. While it’s unclear if drinking the water had anything to do with a better score, it doesn’t hurt to try it out!

When to drink:

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Fluid intake before exercise: Prehydrating
- Drink approximately 600ml of fluids up to two hours before an endurance exercise session.
- Drink 200ml of fluids 15 minutes before exercise.

Fluid intake during exercise
- During intense and prolonged exercise sessions, or exercising in a hot/humid    environment, drink 150-350ml, every 15 to 20 minutes. (depending on individual sweating rate, exercise duration)
- Splash some water onto the skin surface can help to reduce the
sweat evaporation during exercise.
- Plain water is useful in non-endurance events of low intensity, where carbohydrate replacement is not the priority. Since, it is much faster to be absorbed into the body.
- If exercise duration is longer than one hour, consuming sports drinks (like Gatorade) can sustain fluid- electrolyte balance and exercise performance. Ingestion of approximately 30-60 g of carbohydrate during each hour of exercise will generally be sufficient to maintain high rates of oxidation of blood glucose late in exercise and to delay fatigue.

Fluid intake after exercise
- After exercise drink enough fluids to replace quench your thirst plus extra.
- Use body weight after exercise as a guideline.

How to drink:
Ayurved has prescribed the way to lead a natural disease free life, focusing on slightest details of life style. Surprisingly it includes the way to drink water as well. Yes, you just read it right. So here it is.
The Indian (Ayurvedic) way to drink water:

1. First off, sit down to drink (just as you should sit down to eat).
2. Take sips, not full-glass chugs. Small sip, swallow, breathe. Repeat.
3. Sip water throughout the day. If you chug too much water at once your body doesn’t actually absorb all of it. Most of it will run right through you.
4. Drink at least room temperature water. Warm is even better. Cold and iced water literally douse the digestive fire.
5. Only sip a small amount of water with your meals. If you drink too much while you eat, your belly won’t have enough room for digestive action. Remember this rule: fill your stomach 50% with food, 25% with water, and leave 25% empty for the digestive juices and process.
6. For the same reason, don’t drink loads of water before or after your meals. Fill 50% with food, 25% with water, and leave 25% empty.
7. Drink when you’re thirsty. Thirst is a natural urge that should be heeded. It means your body needs water.
8. As far as how much, we’re all different sizes with varied diets and lifestyles. One set rule of eight glasses a day simply can not apply to everyone. Naturally, the miraculous human body has it’s own built-in measuring system: thirst. If you’re thirsty, drink water. When you listen to thirst cues and sip water throughout the day you’ll be drinking the right amount.
9. Your urine is a secondary confirmation to know if you’re amply hydrated. It should be fairly clear and straw colored. If it’s dark yellow you need to drink more.
10. Your lips are yet another indicator. If they’re dry you might be dehydrated.
The rules are so straightforward, perhaps even obvious or intuitive. But they might make a serious difference in the way you feel on a daily basis.
Source: http://www.elephantjournal.com/2013/10/the-art-of-drinking-water-10-ayurvedic-tips-for-a-happily-hydrated-body-julie-bernier/

Water: Hot or cold?
Warm Water
Improves digestion – According to Ayurved and ancient Chinese medicine, you should drink a glass of warm water early in the morning. This is because, it activates your digestive system, which helps avoid indigestion. It also helps stimulate blood flow to the intestine and helps prevent constipation.
Detoxifies your body  Did you know that warm water helps your body get rid of harmful toxins? It not only reduces pitta in your body, but also prevents acne and other skin problems. To further enhance its effect, squeeze half a slice of lemon in the water and drink it every day.
Relieves nasal congestion – Not many people are aware of the fact that warm water is good for people suffering from nasal and throat congestion. It acts as a natural expectorant by aiding in the expulsion of phlegm from the respiratory tract.
Combats pain – As warm water increases blood flow to the tissues, it can act as an excellent natural aid to provide relief from pain. Hence, if you are experiencing frequent joint pain or menstrual cramps, start drinking warm water.

Health benefits of drinking cold water

Excellent post-workout drink – It is a known fact that during exercises, your body temperature increases. To lower your body temperature post workout, it is recommended to drink cold water. Read about the best foods to eat before and after workout.
Combats heat stroke – Dr Neha says that drinking cold water during summers is good for your health. Cold water gets absorbed quickly by the body as compared to warm or hot water. When you are back home from the scorching heat or if you experience a heat stroke, drink a glass of cold water. Here are 10 healthy and cooling summer drinks to beat the heat.
Aids in weight loss – The key principle behind losing weight is to boost your metabolism that in turn burns more calories. According to Dr Neha, drinking cold water and even cold water baths boosts your metabolism.
When should you not drink warm water or cold water?
As there are exceptions to every rule, here is what you need to bear in mind -
Cold water
Dr Neha says, ‘Never drink cold water while eating food. When you drink cold water immediately after meals or along with a meal, your body spends a lot of energy in increasing its temperature. This slows the digestion process, which may cause indigestion.’
Warm water
‘Avoid drinking warm water after a bout of exercise. As your body temperature is already high post workout, drinking cold water will lower the temperature of your body.’ explains Dr Neha.
So what is your final bet — warm water or cold water? The choice is yours. Choose smartly!

How much to drink:

I will definitely not going into the discussion whether you should drink 8 glasses of water in a day or 4 liters a day as the same should go in the way of Dodo bird (extinction). I will simply say drink whenever you feel thirsty and also when the color of your pee turns to dark yellow color. What I will definitely suggest based on my known personal experiences is one should drink atleast two glasses of water after you wake up in the morning. And also one glass before going to bed. In the day just follow your thirst and pee !!!!

Lack of water: Dehydration
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Many of us believe drinking liquids like fruit juice, tea, or soda will keep the body hydrated as well as water. The truth is these beverages contain copious amounts of sugar and salt that are absorbed and then flushed out of our system with the help of water.

·        Blood becomes thicker causing resistance to blood flow, resulting in elevated blood pressure.
·         Dehydration can also lead to a rise in blood cholesterol. This is the body’s response to prevent water loss from the cells. High cholesterol and high blood pressure can further increase the risk of coronary heart disease, says the American Heart Association.
·        Dehydration can also lead to an increased risk of obesity, affiliated with type 2 diabetes, high blood pressure, and cancer, among many others.

Excess of water:
Over-drinking1-2 Liters more than normal water consumption) will increase the blood circulation, so as to increase the workload for the cardiovascular system.
- The potential danger of excessive fluid consumption which may, in the extreme, result in a low blood sodium concentration or hyponatremia, while the sodium concentration in the plasma falls below 135 mmol/L. Hyponatremia is a rare occurrence, it is a dangerous condition that may arise when athletes
drink too much water, diluting the body's sodium. So don’t just read and drink any amount of water. Balance is the strategy. Beware, excess of everything is disastrous, even if, it is important elixir of life, the water.

Avoid things mentioned below:
- Caffeinated and alcoholic beverages, while they do supply water to the body initially, contain diuretics that cause the body to lose water.

- Cold beverages are more palatable during and after exercise, and this greater palatability will increase fluid consumption by athletes. Drinking cold beverages (8-12°C) causes a slight transient cooling of the upper digestive tract.

- Sports drink consists with minerals, Sports drinks are intended to replenish electrolytes, sugar, water, and other nutrients, and are usually isotonic(containing the same proportions as found in the human body). Non-athletes who use sports drinks should also be aware that sports drinks for athletes typically contain high levels of carbohydrates which will result in weight gain if consumed without a
corresponding increase in exercise activity. Avoid it if you don’t play, for the reason you don’t need it.

- Try to avoid concentrated juice, sweetened drinks, chocolate milk and soda. These sugared beverages will lower the rehydration rate. What is rehydration rate? It is a rate at which the body hydrates itself after getting dehydrated.

- The choice of drink will depend on whether you need a drink to replace fluid losses or to provide more energy / carbohydrate or both. Either plain water or sports drink which contain 4 to 8% carbohydrate are suitable.

Hope you enjoyed reading. Thanks…

Tuesday, 10 January 2017

20 Best sources of protein for Vegetarians.

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                  1.    Greek Yogurt:  Protein Power: 23 g per 8 oz. serving. Made by                   straining away the liquid, deliciously thick Greek-style yogurts                     contain about twice as much protein as regular versions. You'll                     also reap the rewards of gut friendly bacteria and bone-building                   calcium. Learn how to make Greek Yogurt.

2.    Cottage Cheese: Protein Power: 14 g per 1/2 cup serving. This curd- riddled cheese product is laced with casein protein—a slow-digesting protein that supplies your growing muscles with a steady supply of vital amino acids. Think of it as the MVP of snack time, especially before bedtime. Want to make cottage cheese. Watch here.

3.    Milk: Protein Power: 8 g per 1 cup serving Moo juice remains a reliable source of top-notch protein with a biological value just shy of that found in an egg. But why try to chug watery, flavorless skim milk when you can still enjoy the richer taste of 2 percent without breaking the fat bank. Besides, the extra fat will help you absorb the fat-soluble nutrients like vitamin D present in the great white. Studies show that cows raised using organic farming methods produce milk richer in a range of nutrients, including body-friendly omega fats.
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4.    Whey Protein: Protein Power: 24 g per scoop, on average Whey protein is one of the cleanest, fastest-digesting proteins on the market. It’s the perfect addition to any fat-loss or muscle-building diet. Whey protein is low-calorie, fast-digesting, and perfect to take immediately after a workout, first thing in the morning, or even alongside low-protein meals! Whey protein is extremely anabolic, or good for building muscle, because it’s a particularly rich source of branched chain amino acids, or BCAAs.
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5.    Navy Beans Protein Power: 20 g per 1 cup serving. Beans are a fantastically cheap source of protein, and of the most commonly available canned legumes, navy beans lead the way. Each cup also supplies an impressive 13 g of dietary fiber.
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6.    Dried Lentils: Protein Power: 13 g per 1/4 cup serving. Often located alongside the canned proteins, bags of inexpensive dry lentils are a sure-fire way to ramp up your intake of protein, fiber, and a range of vital minerals.

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7.    Peanut Butter: Protein Power: 8 g per 2 tbsp serving. Though not as trendy as other nut butters like almond, peanut butter still leads the way in the protein department. Protein per 2 tablespoons: 7 grams. Although eating too much peanut butter can widen your waist, a standard two-tablespoon serving provides a solid dose of muscle-building protein and healthy fats. According to a 2014 study published in The American Journal of Clinical Nutrition, consuming peanuts can prevent both cardiovascular and coronary artery disease — the most common type of heart condition. Look for the unsalted, no sugar added varieties without hydrogenated oils to reap the most benefits

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8.    Mixed Nuts: Protein Power: 6 g per 2 oz. serving Nuts like peanuts, cashews, and almonds make for a crunchy way to add more protein and healthy unsaturated fats to your diet.

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9.    Tofu:  Protein Power: 12 g per 3 oz. serving. If you're looking to embrace Meatless Mondays, slabs of tofu can make sure your protein intake doesn't suffer too much.
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10.                       Green Peas: Protein Power: 7 g per 1 cup serving While protein is not abundant in most vegetables, subzero green peas contain enough that you'll want to keep a bag stashed in your freezer at all times. They're also a good source of fiber to help keep cravings for junk food at bay.

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11.                       Wheat Germ: Protein Power: 6 g per 1 oz. serving. The wheat grain is made up of three components—endosperm, bran, and germ. The germ is the most nutrient-dense part and includes notable amounts of plant-based protein. You can use it to add a protein boost to your oatmeal, pancakes, and even shakes.
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12.                       Quinoa:  It is not an Indian crop, so I don’t know its hindi name. Look at the picture to recognize.  Protein Power: 8 g per 1 cup serving. Among whole grains, South American quinoa is a rarity in that it contains a full arsenal of essential amino acids, meaning that it's a complete protein with muscle-making potential. With more than 1,400 quinoa products currently on the market, it's safe to say that the ancient grain is here to stay. Quinoa is higher in protein than most other grains, packs a hefty dose of heart-healthy unsaturated fats and is also a great source of fiber, a nutrient that can help you feel fuller, longer. It gets better: The mild-tasting grain is also a good source of the amino acid L-arginine, which has been shown to promote muscle over fat gain in animal studies, explains Gina Consalvo, RD, LDN, Eat Well with Gina. Though we can’t be sure findings will hold true in people, it can’t hurt to add more of this healthy grain to your plate.
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13.                       Almonds: Protein per oz: 5 grams.You probably know that almonds are a great go-to snack, but you should mix cashews into the rotation. They're a good source of magnesium—which helps your body relieve constipation, boosts the immune system and supports cognitive function—and biotin, which helps keep your hair and nails healthy. Think of almonds as a natural weight-loss pill. A study of overweight and obese adults found that combined with a calorie-restricted diet, consuming a little more than a quarter-cup of the nuts can decrease weight more effectively than a snack of complex carbohydrates and safflower oil—after just two weeks! (And after 24 weeks, those who ate the nuts experienced a 62% greater reduction in weight and BMI!)
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14.                       Pumpkin Seeds: Eat This! Eat your daily serving before you hit the gym. Because they're rich in the amino acid L-arginine, almonds can help you burn more fat and carbs during workouts, according to a study printed in The Journal of the International Society of Sports Nutrition. Protein per oz: 9 grams. If you only think of pumpkin seeds as gourd guts, you're in for a literal treat. They contain energy-boosting magnesium, phosphorus and zinc. And surprise, surprise, they’re filled with protein.
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15.                       Beans: Protein per 1/2 cup: 7-10 grams. Not only are beans rich in protein and nutrients that benefit your heart, brain and muscles, they digest slowly, helping you feel fuller longer. They're a weight loss super food you should eat daily. Protein per cup: 8 grams. It's enough to make Popeye do a spit take: Peas might seem wimpy, but one cup contains eight times the protein of a cup of spinach. And with almost 100% of your daily value of vitamin C in a single cup, they’ll help keep your immune system in tip-top shape.
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16.                       Artichokes: Protein per medium vegetable: 4.2 grams Eating foods high in protein and fiber are key to turning off your body's hunger hormones. The artichoke is a double winner: It has almost twice as much fiber as kale (10.3 g per medium artichoke, or 40% of the daily fiber the average woman needs) and one of the highest protein counts among vegetables.
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17.                       Buckwheat: In india we call it ‘Kuttu’, we eat this specially during “Navratri fasts”. Protein, per ½ cup, cooked: 3 grams Every half-cup serving of this gluten-free seed packs three grams of protein, two grams of belly-flattening fiber (which is more than you’ll find in oatmeal) and half the day’s magnesium, a mineral that's essential to muscle development and carb metabolism. What’s more, a 2013 study in the Journal of Nutrition found that higher magnesium intake was associated with lower levels of fasting glucose and insulin, markers related to fat and weight gain. Fill up your plate with the nutritional powerhouse to maintain your flat stomach.
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18.                       Amaranth: In India, Amaranth is called ‘Rajgira’ . Raj+ Gira; Royal Grain.  Protein, per ½ cup: 4.67 grams Quinoa isn’t the only “ancient grain” that comes loaded with health perks. Amaranth, a naturally gluten-free seed, is a good source of digestion-aiding fiber, as well as calcium and bicep-building iron. Amaranth takes on a porridge-like texture when cooked, making it a great alternative breakfast option. Whip up a batch and be sure to top off your bowl with some tasty, nutrient-packed oatmeal toppings—they work well in all types of hot cereals, including porridge.
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19.                       Soy Bean: Protein, per ½ cup: 2-21 grams. So many ways to eat soybeans, so little time! A mere half-cup of the stuff packs in 21 grams of protein. Another solid bet: dry roasted soybeans. With a half-cup serving up a whopping 18 grams of protein, it’s one of the best high-protein snacks around. Steamed soybeans (4 g protein/0.5 cup), tofu (10 g protein/0.5 cup) and soy milk (2 g protein/0.5 cup) also provide a solid hit of complete proteins and magnesium, a mineral that’s essential to muscle development, energy production and carb metabolism. Eat roasted soybeans solo as an on-the-go snack, or add them to homemade trail mixes.
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20.                       Chia Seeds: Basically, Chia Seeds are ‘seeds of Tulsi Plant’. Even I did not know this few days ago. Protein, per tablespoon: 2.5 grams. Though chia seeds don’t contain that much protein, they do contain all nine essential amino acids. Thanks to the seeds’ blood-sugar stabilizing ratio of satiating protein, fats and fiber, they’re the perfect hunger-busting addition to your diet, and can help you lose inches. But that’s not all: ALAs, the specific type of omega-3s found in chia seeds, can decrease the risk of heart disease, according to a Pennsylvania State University study. Add chia seeds to yogurt or a homemade vegan smoothie to keep your energy levels soaring all morning long. Ayurved also prescribes seed of tulsi (Chia seeds) for common cold and heart ailments.