Diet Draft

Regular vs. Diet Soda

Sodas and fizzy drinks have no health benefits but they are still consumed due to their addictive nature. They are high in sugar, sodium and caffeine, which are all major contributors of life-threatening diseases. Some people switch to DIET version of these drinks considering them a healthy alternative.

Diet Drinks are different from the regular ones in terms of their sugar content. A regular can of soda contains approximately 35 grams (3tbsp) of sugar which contributes to 140 Kilocalories. Whereas its diet counterpart has no added sugar as it is sweetened with artificial sweeteners. This means that diet version of a soda contains 0 Kilocalories. Apart from that, diet and regular soda both contain equal amount of sodium and caffeine.

Many researches link intake of artificial sweeteners with heart diseases and diabetes but that is only when they are consumed in excessively large quantities.

Final Verdict: Try to limit the intake of sodas altogether but if the yearning strikes, grab a diet one to keep your total calorie intake in line.

Intermittent Fasting (16/8) – A fad or smash

Like every other thing, diets also go in and out of trend. One of the trendiest diets today is the intermittent fasting (IF) diet with 8 hours of eating and 16 hours of fasting everyday. It works on the principle of calorie restriction based on the short eating window coupled with long hours of empty stomach. Fasting leads to breakdown of fats in the body to provide energy for the regular functioning, the process termed as ketosis. Continuation of this form of lifestyle leads to drastic changes in hormones like Insulin, Human Growth Hormone and genetic changes leading to longevity.

Pros:
- Effective weightloss
- Increased Insulin sensitivity
- Higher Metabolic Rate
- Prevention against CVD and other heart disesaes

Cons:
- Hunger pangs or cravings
- Digestive problems like constipation or bloating
- Lightheadedness, weakness and lethargy
- Possible malnutrition and/or dehydration

Bottom Line:
Intermittent fasting is scientifically proven to be an effective regimen as long as it is followed with rigidity and precision. However, persistence in a diet like this have proved to be extremely difficult. It is important to know that IF works by calorie deficit i.e. consumption of less calories than required, to provide its lasting effects. The easier and healthier approach is lifestyle modification which can give you all the above benefits without the risk of rebound.

DM for more information.

With the arrival of June, you can find a yellow fruit on every fruit vendor’s cart and in all supermarkets. There is one prominent population whose mouths water by seeing juicy mangoes, but they cannot eat it guilt-free. Why? Because mango is prohibited for diabetics!

According to latest research, diabetics are not only allowed to eat mangoes but are advised to do so. The Glycemic Index (GI) of mango is 51, which falls in the category of low to medium and makes it a healthy option for diabetics. In addition, mango contains antioxidants and fiber, which helps in minimizing overall blood sugar impact. Mango also has significant levels of a miracle bioactive compound called ‘mangiferin’ which is prevents against tumors, high cholesterol, aging and heart diseases.

All in all, mangoes are good for diabetics but there are ways we can make it even more diabetes-friendly.

DM to know about the right time and way to eat this delicious fruit.

Your body is a sanctuary that you are supposed to preserve not experiment with. Don’t test your body with various schemes to overcome a health condition like obesity, diabetes or hypertension. Consult a professional and give yourself what you deserve. Book an appointment today and get professional nutritional advice and personalized meal plan to cater to your individual needs.

FREE Nutritional Consultation
50% Discount on Meal Plan
(Limited time offer)

Lifestyle modification is the best therapy for long-term health results.

The lie of ‘low-fat’

Have you fallen victim to the low-fat hype yet? You must have seen many foods in supermarkets with a small label ‘low-fat’. Does this label make them a healthy alternative?

Here is what goes in to making Low Fat foods to compensate for the fat reduction and enhancement of flavor:
• Artificial colors and sweeteners
• Added flavors
• Stabilisers
• Added sugar and salt

End result:
Food has less fat but can cause health issues like hypertension, heart problems and obesity.

Solution:
Our bodies NEED healthy fat. Choose your fats wisely instead of cutting down on them.

How to overcome relapse from healthy eating or diet?

Falling off from the healthy-eating wagon to the previous not so good dietary habits is not uncommon when you are on a weight loss journey. Let’s talk about what to do when it happens and get back on track.

1. Acknowledge your relapse
The biggest problem arises when we are in denial about our relapse and stop thinking about it. Pause and think about where it all went wrong. Figure out the slip up and tell yourself that you are not alone in this.
2. Review your progress
Remind yourself how far you have come and what you have achieved. Think of how much disappointment you will feel if all your efforts were for nothing.
3. Reset your goal
Think about why you started all this in the first place. Was it to nurture yourself, give yourself the gift of good health or wanted to look good. Keep your intention in mind as you get started again and reset your goals.
4. Make the smallest change
Take the first step. Eat a fruit or vegetable. Go for a little walk. Instead of thinking about how hard it is, make small positive changes and it will not feel difficult at all.
5. Take help
Talk to your nutritionist or dietitian and get their help in getting back on track. Stay in touch with your friends or family that encourage you for a healthier lifestyle.

Include vegetables in your weight-loss diet as they are a major source of vitamins, minerals and fiber. They help by filling up the stomach with only a handful of calories.
The vegetables don’t have to be boring and tasteless! You can add up many flavors and seasonings to your liking.

Asian Sesame Salad (1 cup = 85 kcals)

1/4 cup steamed chicken
1/2 cup cabbage
1 cucumber
1 tomato
1 small bell pepper
1 carrot
1/4 cup lettuce
1 tbsp sesame seeds
1 tsp low fat mayo
1/2 tbsp chilli garlic sauce
1 tbsp grape vinegar
1 tbsp olive oil
1/2 tsp dried basil
1 portion cream cheese
Toss all vegetables and seasonings together and enjoy a super low-calorie but fulfilling lunch.

The second step after assessment is to get nutrition counselling and dietary guidelines based on your assessment results. Nutrition and Lifestyle coaching is an individualized set of instructions for each client depending on their general and nutritional health and medical history. This coaching will advise you on the best foods and supplements for you and some lifestyle and behavioral changes that you have to undergo in order to make your nutritional goals achievable.

We have grown so much used to of the fact that diet(ing) is the key to weight loss. Yes, we give some credit to working out but mainly it is restricting our calories and limiting our food choices.
DietDraft has a more holistic approach towards nutrition and overall well being. Sustainable nutrition and lifestyle change!

Instead of opting for and out of some foods, DietDraft diversify your healthy food choices along with some changes in your daily lifestyle. This long-term approach will not just limit your goals to losing weight but will help you live a fuller life with high immunity and lower susceptibility to diseases like obesity, hypertension and diabetes.
DM if you feel a need for a change in your life!

Make the fruitful choice!
Whole fruits are rich in minerals, vitamins and fiber which not only makes you feel fuller but also stops the absorption of sugar in blood. Whereas fruit juice lacks the fiber and a glass of juice has same amount of sugar as two donuts. This much sugar will cause your blood sugar levels to spike leaving you sugar-high. Insulin is in turn produced to bring down sugar levels which ultimately leads the body to store extra carbs in the form of fats.
The verdict? Skip the juice and opt whole fruit instead.

Do you guzzle down all the food on the table as soon as you hear call for Magrib salah? Don’t we all?
The healthiest way to break a long fast is different.

1. Start off with dates.
Dates are the most nutritious food on the planet that gives us instant energy boost which is exactly what we need at iftar.

2. Replace all those tangs and rooh afzas with a glass of milk or a (non-creamy) fruit smoothie prepared with fresh fruit and yogurt. You can add a little honey if you like it sweet.

3. Take a break.
Give your body 10 minutes to start up the process of digestion after the whole day of no-eating. You can utilize this time to offer salah.

4. Eat the main meal.
Instead of eating fried and fatty foods, opt for healthier options like a chicken or lean meat sandwich (without mayo and in bran bread), grilled fish, fresh fruit and vegetable salads.

tips

This traditional Ramadan drink though considered healthy can be very injurious to your bones and health overall. The caffeine and phosphorus in soda disproportionate the calcium levels of the body and hinders it’s absorption making you more prone to osteoporosis and bone fractures.
So don’t taint your nutritious milk with soda and drink it plain. You can add some nuts, seeds or fruits to make it more healthy and flavorful.

There is a common misconception that missing suhoor can lead to weight loss in Ramadan. This is a myth and can’t be more wrong. How?
1. When body does not receive any food for a long period of time it goes into starvation mode and starts reserving the fat stores for future use. It breaks down muscle mass to provide the energy to keep going.
2. Missing suhoor makes you believe you deserve a feast at iftar time, resulting in overeating of high fat and sugary foods.

Thus it is important to take a balanced meal at suhoor to replenish body stores, which when used up throughout the day will result in fat depletion.

Let’s cleanse our body and soul this Ramadan and make it all about good deeds and healthy eating.
Ramadan Kareem!

Times of uncertainty often leads to anxiety which can result in eating more than required. You may also just eat of out of boredom. One way to combat it is through following a routine and planning your meals in advance. Practice mindful eating to maintain a healthy relationship with food.
The seven tips of mindful eating include:
* Don’t eat on the go - it’s difficult to be aware of how much you are eating. Have a seat.
* Resist eating straight from the bag/box. Serve your food – you’ll be able to see and appreciate what and how much you’re eating.
* Remove distractions. Turn off the TV and everything else with a screen, like computers, phones, etc. while eating
* Take small bites and chew well, while focusing on the smell, taste and texture of the food. Try to get 30 chews out of each bite.
* Try putting your utensils down after each bite. Don’t pick them back up until you’ve swallowed what you already have in your mouth.
* Don’t try to finish the whole plate. If you feel full, safely keep the leftovers.

Lockdown & Vitamin D
Vitamin D is the only vitamin that is majorly absorbed in our bodies through skin during sunlight exposure. As we limit going out, there is an increased risk of developing Vitamin D deficiency. Make sure that you get enough Vitamin D these days.
How to get Vitamin D in lockdown?
1. Sunspot
If you have access to a balcony or a garden where direct sunlight reaches then your best option is to spend some time there each day for at least 15-20 minutes.
2. Diet
Make sure that you take Vitamin D rich foods like milk, egg yolk, fatty fish like salmon, mackerel and herring. You can also opt for Vitamin D fortified foods like cereals etc.
3. Supplements
Although sun exposure and diet are the best form of Vitamin D but out environment and lack of healthy habits makes us very prone to Vitamin D deficiency. Supplements are one of the easiest way to treat an already existing deficiency and prevent future Vitamin D related problems.
*NEVER self prescribe supplements. Always consult a nutritionist before choosing a supplement.

For more information about Vitamin D rich foods and the right Vitamin D supplement for your body, book an online appointment with Diet Draft and get free Nutritional Assessment.

Easy, affordable and healthy eating tips during the coronavirus disease (COVID-19) outbreak Ideas to help your family maintain a nutritious diet

Kalonji or black seeds have numerous health benefits as discovered by health scientists after extensive research.
These include problems like diabetes, kidney diseases, internal ulcers, heart problems, lung infections, digestion, skin problems, weak immunity etc.
Considering COVID 19 try to include 1 tsp of black seeds in your diet everyday to enhance your immune system.
And our Prophet P.B.U.H. told us so long ago that black seeds are the remedy for everything but death.

Boost up your immunity to break this spell of COVID 19. We are all getting enough sleep by being home all day but other things are in play too. Make sure that you eat a healthy diet, drinks lots of water, stay away from stress and take some time out to exercise daily.
Make the most out of this time and adopt healthy habits which will also help you lead a healthier life after all this.

We are all trying to minimize the effects of current Coronavirus pandemic by practicing good hygiene, use of sanitizers, self isolation and social distancing. Another very important aspect that should be considered and yet not discussed by the media is the handling of foods in our kitchens. If an infected shopper or a food worker coughs on, sneezes on or touches food it can be contaminated and thus we need to be sure that the food that comes in our homes is safe to eat.
Some tips to practice food hygiene and food safety practices include:
- Wash all fruits and vegetables thoroughly under running water.
- Wash your hands before and after handling food.
- Keep raw and cooked food separately in the kitchen.
- Use different chopping boards for raw and cooked food.
- Clean your kitchen counter or surface right away if it comes in contact with raw food, grocery or takeout bags, kitchen tools used for raw foods etc.
- Wash your hands during food preparation i.e. after touching an uncooked food item.
- Only handle food if you are healthy. If you have cold or flu-like symptoms, stay out of kitchen and don’t put your families at risk.
- Cook your food well before eating.
- Try to eat foods prepared at home. Avoid foods from outside as we are not sure of the safety and hygiene practices of the workers who prepared your food.

We all feel a need to have snacks from time to time. Instead of binging on junk, try to adopt the concept of healthy snacking. Healthy snacks between meals not only boost up your metabolism but also provides you the right form of energy to carry on with your day.

Some examples of healthy snacks include handful of nuts like almonds, peanuts and walnuts etc., yogurt, a fresh fruit, toasted bran bread or a glass of milk.

For more information about healthy snacking and weight loss book a session with us right now and get free Nutritional Assessment.

Figs are one of the superfoods of today. With numerous health benefits, it helps keep the body and mind in balance. Try to include figs in your daily diet.

Fiber has a strong relationship with weight loss. Eating a diet rich in natural fiber will not only improve your gut health but also speed up your weight loss journey!
Some foods that are a great source of fiber include whole wheat bread (chapatti), oatmeal, flaxseeds, figs, guava, lentils, beans and peas. Make sure to add these in your diet.

DIET VS. EXERCISE
There is no winner when it comes to diet vs. exercise! While exercising is essential in losing weight, know this that it alone will not help you reach your weight loss goals. Same goes for diet. So both diet and exercise go hand in hand in losing weight and being fit.

High sodium diet is one of the main culprits in ever growing obesity in our younger generation. Limit your salt consumption by avoiding processed foods like cheese, frozen meats, chips, fried and junk foods.
For detailed dietary analysis and nutritional counseling, book an appointment today with Diet Draft.

Choose healthy options when grocery shopping. These little changes in your diet go a long way and help prevent obesity and other nutrition related problems.
Always opt for bran, brown, multigrain or whole wheat bread depending on your condition. Stay away from refined white bread!

Nuts and seeds are the most ignored yet most beneficial nutrients found on our planet. A tablespoon of flaxseeds for example, has numerous health benefits catering to various diseases and nutritional needs.
Book your appointment with a qualified nutritionist at Diet Draft today and stop worrying about your tomorrow.

Obesity follows soda consumption like night follows day!