Health Tips
Stay healthy by reading wellness advice from our top specialists.

Sweet and warm; often used as a mouth freshener and spice blends, fennel seeds, also known as saunf, are kitchen ingredients that an Indian kitchen can barely do without. It is used in curries, salads and desserts to add that extra flavour to them.The refreshing seeds have long been known to aid weight loss.
Infusing fennel seeds by immersing them in hot water or by steeping them overnight in cool water is generally said to help shed kilos, if consumed regularly.

Moreover, these seeds indeed are tiny powerhouses of detoxifying and metabolism-boosting nutrients. Super rich in vitamins and minerals, they sure make a worthy way to lose weight. Let's look at what makes fennel seeds one of the best ways to cut the flab.According to Macrobiotic Coach and Nutritionist Shilpa Arora, "fennel seeds help in digestion and metabolism, leading better absorption of nutrients from food, hence less hunger pangs, further helping in weight loss.

They are also quite effective in helping cure water retention, especially for the women suffering from PMS. Infused fennel water is a therapy to cleanse the gut and is quite effective for people suffering from chronic constipation."

How Does Fennel Seed Water Help In Losing Weight?
1. Helps Stimulate Melatonin Production

Melatonin levels in the brain are responsible for our sound sleep. According to studies, a good sleep is an efficient way to lose weight and maintain a healthy weight.

2. Increases Metabolism

Our metabolism is the rate at which our cells use the energy we gain from the foods. By boosting and accelerating this process, the calories we consume are used by our cells more rapidly, which gives us energy and helps us burn fat. Fennel seeds infused water helps kick-start metabolism, especially when consumed first thing in the morning.

3. Helps Suppress Hunger

The fennel seed water prevents hunger pangs at odd hours. Fennel seeds have dietary fibre that helps keep your hunger pangs at bay. Moreover, they help relax stomach muscles that tend to contract; thanks to their antispasmodic effect.

4. A Natural Detoxifier

Fennel seed water makes for a perfect way to detoxify your body from various toxins and further kick-start your metabolism along with soothing digestive issues. A perfectly functioning metabolism and digestive system are key to weight loss.

5. Helps Purify the Blood

Fennel seed water helps dump the remnants of uric acid in the blood, and further break down the stomach acids to prevent the accumulation of additional fat in the liver.

It's good to kick-start your day with sipping fennel seed water to stay healthy and active. And, if you are looking to shed those extra kilos, then adding fennel seed water will be one of your best decisions.

High protein diet have always enjoyed a lot of popularity among fitness conscious folk. Many people who are looking to shed some weight are recommended a high protein diet. But is it really healthy, asks a new study. According to this study, a high-protein diet could increase the risk of heart failure in middle-aged men.

However, proteins from fish and eggs were not associated with heart failure risk in this study. “As many people seem to take the health benefits of high-protein diets for granted, it is important to make clear the possible risks and benefits of these diets,” said Jyrki Virtanen, study author.

Protein is found in foods such as meat, poultry, dairy products, seafood, beans, peas, and nuts, and it is considered essential for healthy bones, muscles, and skin.

Method for study

Researchers studied 2,441 men, age 42 to 60, at the study’s start and followed them for an average 22 years. Overall, researchers found 334 cases of heart failure were diagnosed during the study and 70% of the protein consumed was from animal sources and 27.7% from plant sources.

Higher intake of protein from most dietary sources was associated with slightly higher risk. Only proteins from fish and eggs were not associated with heart failure risk in this study, researchers said. Earlier, a high protein diet was said to have increased the risk of heart failure among older women. Before this a number of studies have said that high protein diet actually helps boost metabolism, help in muscle building and aid weight loss.

Conclusion of the study

It was found that the risk among middle-aged men was 33% higher for all sources of protein, 43% higher for animal protein, 49% higher for dairy protein and 17% higher for plant-based protein. So, what’s the ideal amount? Unfortunately, this topic still needs more research to ascertain that.

Bright and citrusy, oranges are juicy fruits we all love to binge on. The fruit that is available from November through January as well as in the summer months of March to May, is enjoyed around the world in numerous ways. The versatility of oranges is evident from the fact that you can eat it in a range of ways, from consuming it raw or juicing it, to including it in cakes, cupcakes, pastries, salads, mousses, etc. Whether you love to toss them in along with some greens, or down a glass of fresh juice at breakfast in the morning, oranges are simply delicious. But, that's not the only reasons they are one of the most favoured fruits around the globe.Oranges are chock-full of nutrients, the most prominent one is vitamin C, which is great for skin. Oranges are also great for the immune system, keep blood sugar levels and blood pressure in check and also may help control cholesterol. While the benefits of the fruit maybe well known, not many people know the benefits of the peels of the fruit. Did you know that orange rind may help you lose weight?

Orange Peel Health Benefits For Weight Loss
There are more reasons than one to not throw away those orange peels, because they have a number of health benefits. Orange peel powder is widely used in beauty treatments and as an ingredient in face packs. Orange peels have certain characteristics, which make them ideal for weight loss.
Here are some benefits of orange peel that make it great for weight loss:

1. Full of fibre: Fruit peels are rich in fibre, which makes them a great supplement for the ones looking to lose weight. Fibre is important for satiety and also a good digestive system.

2. Promotes fat burn: Orange peels, just like the pulp, are rich in vitamin C, which may promote fat burn. Research has also found that orange peel extracts have anti-obesity properties.

3. Fights inflammation and allergies: Orange peels may inhibit the release of histamine, which causes allergic reactions in the body. They also have anti-inflammatory action, due to the presence of flavonoid compounds.

4. Fights constipation: Orange peels contain non-soluble polysaccharides like pectin, which prevent constipation and improve health of the digestive system. They also fight acidity and heart burn. A healthy digestive system has been linked to quicker, more effective weight loss.

5. Regulates blood sugar levels: Orange peels may help prevent sudden spikes or fall in your levels of blood sugar, which is credited to the presence of pectin.

How To Use Orange Peels For Weight Loss
There are a number of ways you can consume orange peels. One of the best ways to aide weight loss by using orange peels is making a herbal tea out of them. All you need to make this tea is orange peels and water. You can either use fresh orange peels or dried orange peels to make your tea. You can choose to either chop the dried peels or grind them to make a fine powder (if you don't mind the bitter taste of the orange peels).

A healthy body is more difficult to achieve and is generally assumed that there is a lot of work that goes into it. By a healthy body we don't just mean a slim and lean physique, but also a body that is free of all diseases and deficiencies and one with all the organs working at an optimal rate. Besides being physically active, you also need to take care of your diet, in order to stay fit and healthy. A diet that is nutritionally rich and low in sugar, salt or processed foods is ideal for a healthy body and mind. For those looking to lose weight and build muscle, a diet rich in proteins and low in carbohydrates may work well.Given the weight loss wave that is sweeping the world, there is a lot of demand for high protein foods that are also low in carbohydrates. However, there is a lot of confusion regarding which foods one should include in their diets, and which ones they should exclude. It is important to remember that not all bodies are alike. This means that your body type and body goals are different than the next person, which demands for a tailor-made diet plan made just for you. It's advisable to consult a certified nutritionist who can help you draw up a diet chart according to your needs and weight loss goals.

How Much Protein Do You Need?
Simply loading up on a whole lot of protein is not going to help you. You need to determine exactly how much protein your body needs and how much you are currently consuming. Moreover, the amount of protein you need to consume per day depends on your body composition and total body weight. According to the US Department of Agriculture (USDA), every person above the age of 19 must consume 0.8 grams of protein per kilogram of their body weight, per day.
This means that you will get your daily amount of protein intake by multiplying 0.8 with your total body weight. This is the amount that is adequate to maintain the lean muscle mass of your body and also keep you satisfied and full for longer. It's also important to find out the percentage of calories that you should be getting from proteins. This will generally depend on your body goals and whether you are looking to gain or lose weight.

Benefits Of A Diet Rich In Proteins
Your organs, tissues, muscles and hormones are all made up of proteins. This is why they are known as the building blocks of life. Proteins do most of the work inside our body cells and are important for building the structure and functions of our organs and tissues. All proteins are made of 22 building blocks, known as amino acids. Of these 22 proteins, nine are essential amino acids and must be given to the body through your diet, as your body is incapable of making them itself.

A lot of protein in your diet comes from lean meats like eggs, fish, chicken, etc. Some plant-sources of proteins are also available for vegetarians, but these are not sufficient to meet your body's daily requirements. This is why you need to keep a balance between plant-based and animal-based protein sources to meet your body's protein demands.

A diet high in proteins has a number of health benefits, including maintaining a healthy body weight and losing extra fat. A diet rich in proteins and low in carbohydrates can help you bulk up faster and workout with more energy. Moreover, protein-rich foods have also been known to stabilise blood sugar levels, eliminating the need for you to eat more frequently. This effectively leads you to consume fewer calories. Protein-rich foods have also been found to improve learning abilities and concentration, as well as reduce brain fog. Proteins also stimulate absorption of nutrients from food.
Top 10 Low-Carbohydrate High-Protein Foods
You can effectively gain a greater percentage of calories from proteins as compared to carbohydrates, by being just a little mindful of what exactly you are putting on your plate. Although removing an entire food group of carbohydrate from your diet may have harmful repercussions, there are certain foods that you can eat to ensure that you consuming more proteins than carbs on a daily basis. Moreover, it's important to make sure that the foods you eat have carbs in the form of fibre and not sugar.

Here are top 10 foods that are rich in proteins and low in carbs:
1. Eggs: Your favourite breakfast food is highly nutritious and full of good quality proteins. One large boiled egg contains almost no carbs and 13 gm of proteins. They are very versatile and can be included in a number of ways in your daily diet.

2. Walnuts: One of the healthiest nuts out there is the walnut, a 100-gm serving of which contains 15 gm of proteins. So, snack on these brain-shaped nuts for a protein kick.

3. Chickpeas: These high-fibre legumes are a hit with gym-goers as just a 100-gm serving of this healthy snack contains 19 gm of proteins. Moreover, 68% of the total carb content of chickpeas is fibre, which makes it a filling food.

4. Tofu: It's a favourite food among vegetarians and vegans. A 100-gm serving of tofu contains 9 gm of high-quality protein and zero carbs.

5. Lentils: A 100-gm serving of boiled lentils contains 9 gm of protein. Moreover, the same amount of lentils also has 8 gm of dietary fibre.

6. Pistachios: These nuts are great to munch on as mid-meal snacks. A 100-gm serving of pistachios contains 20 gm of protein and 10 gm of dietary fibre. So, go ahead and add pistachios to your breakfast smoothies and desserts.

7. Oats: One of the healthiest breakfast foods is oats, which contains high-quality fibre and almost 17 gm of protein, per 100 gm of its serving. Make sure you only opt for sugar-free oatmeal to avoid consuming unwanted calories.

8. Black Beans: These are one of the best diet foods for people looking to eat protein-rich meals. A 100-gm black bean serving contains 21 gm of protein and high amounts of dietary fibre.

9. Yogurt: Also, one of the best low-fat dairy sources of protein, yogurt is a popular choice among fitness lovers. It contains no carbohydrates and 10 gm of protein per 100 gm. It's delicious and also great for your digestive health.

10. Tuna: The saltwater fish tuna is one of the best sources of lean proteins, as it has zero carbohydrates and a whopping 30 gm of proteins per 100 gm of serving.

These are just some of the best high-protein low carbohydrate foods that you should include in your diet for healthy meals. It is still recommended to consult an expert nutritionist before starting on any diet, especially if it's a fad diet.

Nuts have recently gained the reputation of superfoods; health experts vouch for these tiny delights. One of these most trusted superfoods is almond, which comes packed with health benefits and nutrients like magnesium, vitamin E and copper. While almonds are mostly made of fat, the majority of their fat content comes from the mono-unsaturated fats that contribute towards a healthy body. Consuming almonds is a great way to top-up your 'good' fats, considering they provide essential fatty acids needed to maintain a healthy heart and cholesterol levels.

Moreover, thanks to their low-calorie count, almonds are considered to be great for weight loss. While these tiny delights are considered healthy, how effective are almonds for weight loss. Let's find out.

Benefits Of Almonds

According to the book Healing Foods by DK Publishing, "Almonds are a good source of the minerals zinc, magnesium and potassium, and are super rich in antioxidant and vitamin E that support the brain, cardiovascular and respiratory systems. They also help in keeping your skin healthy." Moreover, almonds are known to be rich in cholesterol-lowering mono-unsaturated fatty acids like oleic acid and palmitoleic acids. Their high fibre content helps keep blood sugar levels normal.

According to Nutritionist and Physiologist Ritesh Bawri, "Almonds are an excellent source of nutrition for human beings. They come loaded with potassium magnesium, iron, calcium and fibre. Both of these are essential for the human body. The lack of these minerals may result in brittle bones, low blood counts and low energy."
While almonds pack innumerable nutrients and health benefits, they are known to promote weight loss. These nuts are calorie-dense; however, when eaten in the right quantity, it can do wonders on the extra flabs on the body.

Almonds For Weight Loss

According to a study published in the International Journal of Obesity, almonds may help you shed those unwanted pounds. Researchers found that people eating a diet rich in almonds lost more weight than those on a high-carb diet with the same number of calories. So, almonds are great for weight loss; do not shy away from sprinkling some of them on your salads or toss them in your breakfast cereals.

Dr. Anjali Awate
Dr. Anjali Awate
BAMS, Ayurveda Panchakarma, 9 yrs, Pune
Dr. Nikhil N  Asawa
Dr. Nikhil N Asawa
MDS, Implantologist Prosthodontist, 6 yrs, Pune
Dr. Pavan Prakash Pargaonkar
Dr. Pavan Prakash Pargaonkar
BHMS, Family Physician, 6 yrs, Pune
Dr. Abhijit Kamble
Dr. Abhijit Kamble
BAMS, Family Physician General Surgeon, 14 yrs, Pune
Dr. Yatin Bhole
Dr. Yatin Bhole
DNB, Pediatrician, 9 yrs, Pune