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  • Caffeine & Weight Loss

    In Health Tips On 16 February 2015

    I am sure losing weight would definitely be on your new year resolution list. So are you counting calories, working out , or looking for a short cut??  Anyone looking for a shortcut to weight loss might be tempted to try one of many supplements that claim to burn fat and boost metabolism . I have seen many fitness instructors insisting on their clients to have a shot of black coffee several times during the day.  The common & not so exotic ingredient in all of these is Caffeine. Caffeine has a strong reputation as a weight loss aid. But what actually caffeine do to your system and is there is any supporting , well-designed studies showing caffeine to be any sort of silver bullet against flab? Although research about the connection between caffeine and weight isn’t definitive, there are several theories about how caffeine might affect weight, including: 1. Caffeine act as a diuretic , which means people taking large doses might shed some weight through water loss, which is quite temporary and certainly not the kind of weight loss most users are looking for.   2. Calorie Burning: Caffeine may stimulate thermogenesis — one way your body generates heat and energy from digesting food. But this probably isn’t enough to produce significant weight loss.   3. Appetite Suppression: Caffeine may reduce your desire to eat for a brief time, and actually makes you hog and develop cravings in the later stages of the weight loss program. Without making other changes to your diet and lifestyle caffeine is unlikely to make a significant difference to your weight. Certainly its not going to be as effective as a 30 min of exercise. Use this guide for the amounts of caffeine in products: • One mug of instant coffee: 100mg • One mug of filter coffee: 140mg • One mug of tea: 75mg • One can of cola: 40mg • One can of energy drink: 80mg • One 50g bar of plain (dark) chocolate: around 50mg • One 50g bar of milk chocolate: around 25mg Caffeine is found in many beverages, including coffee, tea, energy drinks and colas; in products containing cocoa or chocolate; and in a variety of medications and dietary supplements, including supplements aimed at weight loss. Also, too much caffeine can cause jitteriness, anxiety, spikes in blood pressure and rapid heartbeats in some people. So restrict yourself to not more than one cup of coffee a day. 

  • Managing Menopause Through Diet

    In Health Tips On 16 February 2015

    Are you dreading the Menopause? There’s really no need as good nutrition and lifestyle changes can make a big difference.  Every women experiences different menopause symptoms like hot flushes, mood swings, dry skin, weight gain, nausea, night sweats and osteoporosis. Some factors and symptoms related to menopause cannot be avoided. However, good nutrition might help make years around menopause a little more comfortable. Eat fruits and vegetables: Include at least two to four servings of fruits and three to five servings of vegetables in your daily diet. Fruits and vegetables contain a chemical called as ‘Phytoestrogen’ which is similar to estrogen in its structure and supposed to mimic or act as weak estrogen in human bodies. And thus able to subside some of the discomforts caused due to low estrogen during menopause. Include plums and prunes, strawberries, apples, tomatoes, pears, grapes in your daily diet. Get enough Calcium : Consuming two to four servings of dairy products and calcium-rich foods a day will help ensure that you are getting enough calcium in your daily diet. Calcium is found in dairy products, fish with bones such as sardines and canned salmon, broccoli, and legumes. An adequate intake of calcium for women aged 51 and older is 1,200 milligrams per day. Due to poor absorption and increased excretion of Calcium through our bodies, it is important to pay attention to the adequate intake of Vitamin-D and protein which can counter these problems. Rev up your Iron intake: Eating at least three servings of iron-rich foods a day will help ensure that you are getting enough iron in your daily diet. Iron is found in lean red meat, poultry, fish, eggs, leafy green vegetables, nuts, and enriched grain products. The recommended dietary allowance for iron in older women is 8 milligrams a day. Drink plenty of Water: This will help you stay hydrated. As a general rule, drinking eight glasses of water every day fulfills most everyone’s daily requirement. Eat adequate Fiber: Most adult women should get about 20-25 grams of fiber a day. Eat foods high in fiber such as whole-grain breads, cereals, pasta, brown rice, fresh fruits, and vegetables. Choose your fats wisely: Top of Form Stay away from saturated fats present in whole milk and its products, butter , fatty meats, ice-cream , cheese etc. Saturated fats raises cholesterol and increases the risk of heart diseases. Also, limit the intake of cholesterol to 300 mg or less per day. Rather opt for heart healthy Omega-3 and 6 fatty acids present in Flaxseeds, walnuts, almonds, olive oil, fish, cod liver oil etc. The fatty acids, proteins and calcium present does not only keeps the heart healthy but also keep one away from the inflammation of joints and osteoporosis which is the most probable conditions seen during menopause.

  • Top 10 Winter Foods - Part 1

    In Health Tips On 18 December 2015

    Winter is the time when people cherish food for several reasons, be it the seasonal availability of certain food items and their unique flavor, color, taste, etc. Also, during winters we need to add food that warm us and helps to build immunity to fight against common cold, cough and flu. This season brings with it hearty winter greens like palak, methi, sarson, muli and high energy and protein grains like Bajra and makki which are loaded with warmth giving quality.   All this calls for higher intake of food leading to more calorie intake than usual. Here are some winter foods with high nutritional value coming in a low calorie package. 1. Methi leaves: In winters, methi leaves are available in abundance and are fresh. It is an excellent source of folate, vitamin A, B6, C, and K. It is excellent in boosting immunity during the winter months. Methi instantly increases body heat which is perfect for cold days. Methi also helps in lowering the cholesterol and control diabetes. It can be consumed in many ways either make a parantha out of it or a subzi, its goodness remains there.  â€‹ 2. Citrus fruits: Citrus fruits especially orange and grapefruit are at their juiciest in the wintertime. Loaded with vitamin C. Citrus fruits are also rich in flavonoids, which are known to boost ‘good’ HDL cholesterol and lowering “bad” LDL cholesterol and triglycerides. 3.  Carrot: It is the “powerfood” of winters, packed with vitamins and minerals like vitamin A, C, K, and B8, beta carotene, folate, potassium, iron, copper, and manganese. Good for vision as it is a good source of vitamin A. Pectin present in it lowers the cholesterol levels. Carrots are known to possess anti cancer properties.  Try to have a glass of carrot juice daily. 4. Hot soups: Nothing is better than a bowl of hot soup during chilly winters. Less in calories, higher in nutrients, satisfies the taste buds, provides heat to your body.  What else can be a better appetizer than even a simple tomato soup or chicken soup.   5. Ginger: Ginger acts as an antioxidant. It makes your immune system strong. It is an excellent remedy against cold and flu especially when taken with honey. It boosts the metabolism and keeps the body warm. A hot cup of ginger tea is the best way to protect from winter chills. Let’s gives this winter a healthy break by adding above mentioned foods in our diet. This article was orginialy posted at

  • Must Read: Basic Dos and Don'ts of Healthy Eating

    In Health Article On 10 September 2016

    When it comes to dieting, lose those extra kilos; the single most effective way to lose weight and maintain health is by making quick lasting lifestyle changes. Clean eating is a lifestyle that puts the boot to processed, packaged foods dripping with salt, sodium, and unpronounceable ingredients. It focuses instead on natural, nutrient-packed foods that let your body run the way it%u2019s supposed to. Change how you look and feel with our clean eating tips:   Should have frequent and small meals. Have at least 2-3 litres of water a day. Have at least 7 hours of sleep daily. Limit the intake of sweetened drinks like colas,  juices, etc Vegetables - all seasonal vegetables are allowed except arbi.  Fruits - all fruits except mango and chiku are allowed.  Oil %u2013 Not more than 3-4 Tbsp of oil (including ghee) in a day. Do not add extra salt in salads, curd, fruit salad. Avoid papad. Always use low fat milk and its products. Any form of physical activity like walking, jogging, dancing, yoga etc for atleast 40 mins for days a week is highly recommended.  Choose multigrain / wheat bread  Limit your sugar intake to not more than 2 tsp a day.  Jeera , methi and dhaniya water : soak 1/2 tsp of each in a glass of water overnight. Boil The water in the morning , strain let it cool and drink.  Bran Roti is half atta and half wheat bran.  Misi Roti is half atta and half besan.    Try this at home and leave your feedback in the comments section below. Don't forget to subscribe to our Facebook Page or Instagram Handle, we have some awesome tips for you there. 

  • Acidity? Heart Burn? Here are Top Home Remedies for HeartBurn & Acid Reflux

    In Health Article On 03 February 2017

    Our eating habits and growing stress levels make us suffer from Acid Reflux (Acidity) and HeartBurns almost every other day.  The moment we go through it, we start consuming medicines to get instant relief. Medicines like Analgesics, Mint Based Drinks, Sodas are commonly consumed self medications.  Simply changing your eating habits or the way you sleep may significantly reduce the issues of of heartburn and acid reflux and hence improving your quality of life.   What is an Acid Reflux? What causes Acidity?   Our body produced acid which aids breaking up the food you eat into smaller and simpler form. This basically is the process of Digestion, but when the acid from stomach gets pushed up to Esophagus - the pipe which carries the food from Mouth to Stomach, we start feeling a burning sensation inside accompanies with acidic taste in your mouth and excessive burping. This is called Acid Reflux which on prolong basis carried out Heart Burn.    In addition to heartburn, common symptoms of reflux include an acidic taste at the back of the mouth and difficulty swallowing. Other symptoms include a cough, asthma, tooth erosion and inflammation in the sinuses.   So, What can you do to avoid it? Don't Overeat Avoid eating large meals. Acid reflux usually increases after meals, and larger meals seem to make the problem worse. Lose The Belly Fat Excessive pressure inside the abdomen is one of the reasons for acid reflux. Losing belly fat would help you relieve some of your acidity symptoms.   Follow a Low Carb Diet If you often suffer from Acid reflux or Heartburn then you should switch to a Low Carb Diet. The undigested carbohydrates cause the bacterial overgrowth and elevate pressure inside your stomach. This is one of the most common causes of acid reflux.   Limit Your Alcohol Intake Drinking Alcohol may increase the intensity of Acid Reflux inside your stomach, also increasing and aggravating the symptoms of the cause at a very rapid speed. Take Plain Water instead of Wine along with heavy meals. If you suffer from heartburn, try to limit your alcohol intake, which might help ease some of your pain.   Limit Your Caffeine Intake No doubt there is a very strong relationship between your coffee and your weight loss,  but if you have witnessed acid reflux after your coffee consumption then you either need to limit your Caffeine intake or alter the timing of consumption.     Chewing Gum A few studies show that chewing gum reduces acidity in the esophagus. Chewing gum increases the formation of saliva and helps clear the esophagus of stomach acid.  Mind you, over chewing of the same gum with mouth open can fill in a lot of gas.    Avoid Raw Onions Eating a meal containing raw onion significantly increased heartburn & acid reflux compared with an identical meal that didn%u2019t contain onion. Raw onions also irritate the lining of the esophagus, causing worsened heartburn.   Limit Your Carbonated Soda Consumptions Carbonated beverages temporarily increase the frequency of gas formation, which may promote acid reflux. If they worsen your symptoms, try drinking less or avoiding them altogether.   The main reason is the carbon dioxide gas present in carbonated beverages, which causes more gas formation in your food pipe %u2014 an effect that can increase the amount of acid escaping into the esophagus Avoid Mint, If Needed A few studies indicate that mint may aggravate heartburn and other reflux symptoms. High doses of spearmint may worsen acid reflux symptoms, presumably by irritating the inside of the esophagus   Elevate Your Head While Sleeping For people who witness the reflux mostly during the night should actually elevate the head by either putting another pillow or by upgrading to elevation level adjusting beds. elevating the head of the bed is an effective strategy to reduce acid reflux symptoms and heartburn at night.   Don't Eat Anything for 3 Hours Before Going to Bed Eating closed to your sleep time can actually aggravate the Acid levels inside your body leading you to higher chances of Acid Reflux or Heartburn. The body requires at least 3 hours to completely digest the food you eat, and hence you should consider that much of a gap.    Don't Sleep on Your Right Side If you suffer from acid reflux during the night time then you should avoid sleeping on the right side of your body. When you lay on your right side, stomach acid covers the lower esophageal opening muscles which increases the risk of acid leaking through it and causing acid reflux.   This article focussed on small changes you can bring to your diet intake or sleeping pattern to help you avoid Acidity in your routine life. But it's dependent on the kind of food choices you make. For effective weight loss and easy & personalized diet planning, you should consult a dietitian.    Consult Dietician Ankita Gupta Sehgal, the best nutritionist in Delhi NCR. With her easy and straight from kitchen diet plans, it's very easy to achieve your health goals. Book your appointment online today or give her a call at  91 9873974659.     *You can pay in person, online via Wallets, Paypal, Net Banking or Bank Transfers.  Feel free to share your feedback or concerns in the comments section below. Share this your friends who have the acidity or heartburn problems.  This content is originaly writter at Dietitian Ankita Gupta Sehgal's Blog here. 

  • Top Breakfast Options That Boost Your Metabolism

    In Healthy advice On 13 February 2017

    Since our childhood we are told that breakfast is the most important meal of the day and you should always eat it like a king. Holding to be true, Breakfast actually is the first meal you have after night long fasting and is vital as it boosts up your metabolism to prepare you for the day. What is important? Eating breakfast alone would not really help. You can't have a slice of a bread along with a coffee in the name of cutting your calories, this invades the body's mental and physical health for the day and you end up slowing the body's metabolism instead.    Metabolism is a the process in which our body converts food into energy. On digestion, calories give you energy to perform your daily activities. Your body requires this energy to help you perform various tasks like weightlifting to driving, breathing to even proper blood circulation or from your body growth to cell repair.  The body starts dysfunctioning in all these tasks if your metabolism is slow. Thus Breakfast with proper and right food intakes becomes critical.  CLICK >>> Top Five Breakfast Options which can jumpstart your metabolism <<< CLICK     

  • Best Diet for Super Sexy, Beautiful and Glowing Skin

    In Dietitian On 17 May 2017

    When it comes to Radiant and Super Sexy looking skin, what you put in your body may matter more than what you put on your skin. Simple Thumb Rule to Remember: Eat Right for Great skin You will definitely think about how nutrition affects your internal health and your weight, but eating the right foods can also improve the quality of your skin. Beautiful glowing skin begins in your kitchen with the food you make. The saying is true that - you are what you eat. I have listed down few food articles which would not only keep you looking young and give you a radiant complexion, but they will also improve your health and allow your body and skin to heal faster. >>> Read Here about what you should eat to get soft, beautiful and glowing skin <<<  

  • How to easily Lose Weight in Summers?

    In Healthy advice On 07 January 2018

    How to Easily Lose Weight in Summers Summer is back. Here comes the season in which you can shed off your extra pounds, you desired to lose for many months.  Summer is a good season to lose weight because unlike winter and rainy season, it doesn’t make you sluggish and lazy. In summers you can get up early and have a good time to exercise as early morning exercise helps to lose weight faster. Secondly, hot weather may help to suppress your hunger and make you less prone to binge eating, as most of us do in winter or rainy season. This way you can work out more and have good control of diet. So what can be your ideal diet to lose weight and be active without compromising your health? Here are few summer weight loss tips which may help you:  Drink plenty of Fluids: Hydration is the most important thing to remember in summer. This will help you to fight heat stroke and suppress your hunger. You can include low-calorie liquids like unsweetened lemon juice, green tea, ice tea, coconut water, buttermilk, etc. These beverages will help you to keep you cool and if you consume them before your meal it will help to cut down your calories too. Avoid Sugary and soft drinks: On hot sunny afternoon you may want to have a chilled glass of aerated drink or juice; Beware this may add extra calorie to your diet which is increasing your weight. Also drinking chilled beverages results in slowing down your metabolism and thus result in weight gain. Eat small frequent meals with lighter dinner: Eating small frequent meals are always advisable. You could have a heavy breakfast with a good ratio of carbohydrate and proteins along with fresh fruit. This will keep you going throughout the day. Your lunch can be moderate with a good amount of fiber-rich salads, while you can keep your dinner lighter by eating soups and salads.Eating salads and soup at night in summer make you feel fresh and prevent a gastric upset. You may prefer cold soup too. As a bonus, you can forget portion control when it comes to eating fresh fruits and vegetables. Rest in between meals you can drink your calories in the form of juices. Treat yourself to a natural dessert: In summer we love to have chilled ice creams which are loaded with sugars and fats. Instead, you can replace it with frozen yoghurt, fruit salads, fruit Popsicle. Avoid oily and fried foods: Avoid oily, fried and sugary foods for two reasons. First, they are high in calories which will result in weight gain, secondly, due to slow digestion in summers, it will cause gastric upset. Include superfoods: Superfoods like chia seeds (sabja seeds in India), lemons, ginger, water containing foods like watermelons, pineapple, oranges, berries, grapes, cucumber, bell peppers, onion. Sabja seeds are rich in protein and fiber, also they have excellent cooling property. While other foods have highest water content and a good amount of vitamins and antioxidant which will help to combat stress-related weight gain. Get out of the home and have fun: Summers being mostly a holiday season we tend to stay at home and just hang around. Instead of that we can just step out in morning or evening and play some interesting sports or outdoor games. This could make you stress-free and active.  You can follow above tips to lose weight but you may also require personal guidance since weight loss pattern and rate differs person to person.The miracle can happen this summer but the change should start with you.   Find more such interesting articles on my blog here: Nutrition Matter's Blog  

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About Dietician Ankita Gupta Sehgal She is one of the best dietitian in Delhi NCR, with 9 years of expertise in Weight Loss, PCOD Correction, Sports Fitness, Thyroid Diet, Diabetic and Cholesterol Management Diets. Consult Dt. Ankita Gupta Sehgal for the most personalized diet plans in person on online for best diet plans, starting at just Rs. 2500 per month. Call her at +919873974659 or Book Your Appointment Now:
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