weight loss recipes

 

● You'll find 1200+ Mediterranean Diet recipes, rated # 1 as THE healthiest on the planet!

When we think of losing weight, we often imagine eating bland meals for months or so-called 'rabbit food' that is boring and unappetizing. The boredom of such food is why so many dieters fail to lose weight and give up.
Luckily, there is a diet that has been around for thousands of years that are crammed with delicious ideas and will help keep you trim and increase your health.
Inside this book, The Mediterranean Diet Cookbook for Beginners, you'll find plenty of options that will keep you interested in losing weight, with delicious recipes! 

● 1200-Different Quick & Easy Recipes with Easy-to-Follow Steps:

√ Breakfast Recipes for the Optimal Start of the Day
√ Luscious Soup and Salad Recipes
√ Complete Lunch Recipes (Include Pasta, Pizza, and Rice)
√ Energizing Snacks to Fix Quick Hunger Pangs
√ Nutritious Fish and Seafood Recipes
√ Scrumptious Chicken and Poultry Recipes
√ Lots of Meatless Dishes (Include Vegetarian and Vegan Plates)
√ Fascinating Desserts
√ ….. And so much more!

● 30-Day Meal Plan for Starters - A handy 30-day meal plan that will help get you started with some easy meals that will keep you filled up for longer - With a calorie plan!
● The Mediterranean Diet Cookbook for Beginners has enough dishes for even the fussiest eaters to try and will ensure you stick to your diet for longer.
● FREE BONUS – You will get the exclusive "Mediterranean Grocery List" that will help you in choosing the best foods to include in your recipes!

Go to Recipe: Mediterranean Diet recipes, 

You can lose weight quickly and safely with healthy, tasty and delicious food which is calorie counted and can fit in with any lifestyle or diet plan making meal times easy. The recipes are versatile and low carb so they can even be used for general healthy eating with very little preparation or cooking time. You can spend less time in the kitchen and enjoy more free time with these great recipes. If you are ready to lose weight fast, while enjoying quick, tasty recipes then this handy cookbook is for you!

Lose weight fast while improving your health, for a slimmer, healthier, happier you! This easy-to-use 15-minute cookbook contains simple, easy recipes for anyone ready to lose weight fast. These lovely calorie-counted recipes are sugar-free and low in carbohydrates which means they help balance your blood sugar and keep hunger away for longer while improving your health and wellbeing. 

 Go to Recipe: 15-minute cookbook 

Eating healthy to lose weight doesn’t have to mean spending tons of money or hours in the kitchen every day. Meal Prep for Weight Loss teaches you how to prepare healthy meals inefficient batches so you can enjoy them all week long. With these meal plans and recipes, you’ll always have a fast, nourishing meal to reach for—helping you feel great and lose weight sustainably, week after week.

 

Learn the basics of meal planning and quick, consistent food preparation. Brush up on food safety and storage, and get tips for reheating food and using up leftovers. Each plan includes shopping lists, recipes, and step-by-step instructions for meal prep. Most of the batch-friendly recipes are suited to a Mediterranean or DASH diet, and all include nutritional information, so you can easily swap them into your meal plans.

This meal prep cookbook includes:

8 Meal Prep Plans―Start off easily with basic 3-recipe plans and work your way to more fast and efficient 6-recipe plans.

75 Flavorful Recipes―Enjoy Cinnamon-Roasted Sweet Potatoes, Easy Sheet Pan Chicken Fajitas, Crunchy Rainbow Salad with Thai Peanut Dressing.

Easy, balanced Eating―Portion out the veggies, protein, and carbs on your plate to promote steady energy levels and sustainable weight loss.

Stay on track to your weight loss goals with the perfectly portioned meal prep plans in this healthy cookbook. 

 Go to Recipe: meal prep cookbook

♦ incl. Side Dishes, Desserts and Cheat-Meals ♦

 Lose weight and feel great with these delectable and easy recipes. A complete and comprehensive insight into the world of low-carb dining, this book will intrigue, inform and invigorate you to test out the delicious and healthy treats. Including a range of meal options from healthy main courses to delightful desserts, you can also learn about how to initiate sustainable weight loss.

 If you have ever been curious about the myriad health advantages offered by a low-carb diet, this is the ideal book for you. Featuring an inspirational array of recipes to tantalize your taste buds, it also includes a comprehensive section on cheat meals, so you can rest easy that a low-carb lifestyle does not mean sacrificing your favourite treats. With more than 50 crowd-pleasing recipes in a variety of genres, you can enjoy these healthy meals yourself or impress your friends and family. They are designed to make low-carb living an easy choice.

From this book you will learn:

• What it means to eat on a low-carb diet.

• How to sustain an enjoyable low-carb lifestyle.

• The benefits of choosing to start cutting down your carbs and eating healthier.

• Positive impacts of low-carb living on your well-being.

• How to lose weight without denying yourself delicious foods.

Written with your individual needs in mind, the clear step-by-step format of each recipe makes it ideally suited to both beginners and more experienced cooks. Each recipe comes complete with nutritional information to give you peace of mind when you are on your weight loss journey or if you are committed to attaining better health through an improved diet. Picking up this book may just change your life for the better so don’t wait. 

 Go to Recipe: low-carb diet

Based on the award-winning blog, The Slimming Foodie is all about delicious, hearty, home-cooked meals that can work for anyone who is on a slimming journey.

The Slimming Foodie philosophy is simple. First and foremost, the recipes have to taste great! But also important is that they use fresh, healthy ingredients that are easily available and can be prepared by anyone.

This is food that people want to eat day-to-day, that is nourishing, budget conscious and approachable without being too time-consuming. Ingredients that make the dishes higher in calories have been cut out, reduced or swapped without forgoing flavour.

When trying to slim down, you often feel the need to cook a separate meal for yourself then the rest of your household. However, making healthy choices shouldn't stop you from sharing a delicious meal with your loved ones. Each of these 100 family-friendly recipes can be enjoyed by anyone as part of a healthy diet, including children.

With a few simple adjustments, you can make all of your favourite meals more balanced without losing any of that great taste, creating a plate of food that is truly tempting yet allows all the good stuff to shine through!

With The Slimming Foodie, dinnertime can now include:
Easy midweek meals like Nutty chicken satay fried rice
One-pot wonders like Chilli mac 'n' cheese
Savoury traybakes like Garlicky meatball pasta bake
Family favourites like Sausage and mash pie
... and Friday-night specials like the slow-cooked Tick-tock tikka masala

Go to Recipe: The Slimming Foodie

 

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Weight Loss Friendly Foods

If you've been trying to lose weight safely but haven't seen any progress, it may be time to reconsider the foods you keep in your kitchen on a regular basis. Heavily processed foods can make it difficult to maintain consistent weight loss, but foods high in protein and fibre are some of the best foods to help you lose weight.
Fibrous foods are often low in calories, help you feel full after a meal, and help regulate blood sugar levels. Combine that with foods high in lean protein, which increases satiety, and you have a winning weight loss combination. Furthermore, research indicates that the more dietary fibre one incorporates into their daily routine, the better they are able to fight "abdominal fat deposits." According to our experts, fat accumulation around your midsection, also known as visceral fat, can be dangerous because it wraps around important internal organs, causing metabolic disturbances that increase your risk of certain chronic diseases such as heart disease and type 2 diabetes.
While fibre and protein are important parts of a healthy diet, there is no single ingredient or beverage that will magically melt away pounds. Adopting a healthy diet and moderate exercise will help you lose weight (and reduce body fat naturally). Eliminating processed foods high in sodium and other sugary items is important, as is staying hydrated on a regular basis to aid digestion and accelerate your overall weight loss efforts. When it comes to healthy eating and safe weight loss, our registered dietitians' favourite foods have your back.

Here are Five Delicious food you may surely interested in:

 

Pumpkin

A copper pot of pureed pumpkin on a blue tablecloth is a good housekeeping pick for a healthy weight-loss food

Pumpkin puree is one of your best bets for snacking and cooking because it has more fibre than quinoa and more potassium than a banana. This antioxidant-rich option has a low-calorie count and is nutrient-dense: One cup contains about 80 calories but is high in vitamins and minerals. The bright orange colour of pumpkin is due to beta-carotene, a carotenoid that the body uses to produce vitamin A.

The benefits of pepitas (also known as pumpkin seeds) don't stop with the puree; with about 7 grams of protein per snack-size serving, they're a great addition to most diets. Our registered dietitians recommend canned pumpkin as a pantry staple but look for 100% pure pumpkin rather than pumpkin pie filling, which contains added sugar and artificial flavours. Stock up on canned pumpkins in the fall to enjoy it all year.

Pumpkin puree is delicious in smoothies, soups, vinaigrettes, oatmeal, yoghurt, and pancake batter. You can even whisk it into a cheese sauce to boost the nutritional value of your favourite mac 'n' cheese. When you're craving something sweet, try this: For a healthy dessert, combine pureed pumpkin, cinnamon, and chopped pears in unsweetened Greek yoghurt.

More Delicious Recipes Follow this: Pumpkin recipes

Kefir

 a glass kefir container, a good housekeeping choice for a healthy weight loss food

Kefir is a fermented milk drink with a thin consistency that has been around for over 2,000 years and has a tart and tangy flavour. Because it is a fermented beverage, it is high in probiotics, which help regulate a healthy gut, as well as other important nutrients such as protein. Depending on the brand and variety, one cup of kefir contains slightly more than 100 calories and 10 grams of protein.

The importance of the gut microbiome in overall health is being supported by research, and recent studies suggest that there may be a link between gut health and a person's ability to lose weight. Kefir contains a variety of probiotics (good bacteria) that help balance the microbiome, resulting in tremendous digestive benefits. Furthermore, because all of the food and beverages we consume are broken down in the gut to deliver nutrients throughout our bodies, maintaining a healthy gut microbiota is critical. When it comes to kefir, our experts recommend plain varieties with no added sugar for the best results.

Kefir can be consumed straight from the bottle, mixed into smoothies, or used to make overnight oats or chia pudding. It can even be used as the foundation for your next protein marinade: Kefir's tangy flavour not only pairs well with herbs and spices to add a fresh flavour but the lactic acid and live and active probiotic cultures transform tough cuts into tender, juicy masterpieces.

More Delicious recipes with kefir: Kefir recipes 

Oats

On a blue tablecloth, a bowl of oatmeal topped with blueberries is a good housekeeping pick for a healthy weight loss food.

Oatmeal can be a great weight loss tool when combined with a healthy diet. Oats' fibre and protein content can increase satiety and keep you full. 12 cups of uncooked oats contain at least 4 grams of fibre and only 150 calories — and it expands to yield 1 cup when cooked. According to data from the National Health and Nutrition Examination Survey (NHANES), people who eat oatmeal are healthier in general and have a lower body weight than those who don't.

Not only does the soluble fibre in oats help to lower LDL cholesterol, but weight loss can also help to lower LDL cholesterol, making this a winning combination. Furthermore, we've already discussed how probiotics introduce beneficial bacteria into your system, but the prebiotics in oats feed the good bacteria that is already present, allowing it to proliferate.

Oats aren't just for breakfast; they can also be ground into oat flour for baking and turned into savoury oat bowls for lunch or dinner. Is your smoothie leaving you hungry after an hour? Add a scoop of nutrient-dense oats. They blend well and add dietary fibre to your smoothie, keeping you fuller for longer.

You can Get better Oats Here: Quaker Oats Oat So Simple Original Porridge Sachets

Pistachios

Pistachios, one of the highest protein snack nuts, provide six grams of plant protein per serving and provide your body with essential amino acids. At only 160 calories per ounce, they provide three grams of fibre per serving. Pistachios also provide more nuts per serving; compare 49 pistachios to 23 almonds or 18 cashews.

Because of their shells, pistachios are a great example of a healthy snack that can help you focus on what you're eating. The process of shelling pistachios signaled dieters to slow down, according to preliminary research published in the journal Appetite — the shells themselves served as a reminder of how much they had already eaten.

If you don't want to shell your own nuts, you can buy pistachios without shells to sprinkle on salads or grind up and use as a healthier crust on fish or chicken. Pistachios, with their flavor and natural green color, are also an excellent addition to pesto.

Recipes with pistachios: Cooking recipes with pistachios

Eggs

eggs cooked in sliced peppers on a white plate, eggs are a good housekeeping pick for a healthy weight loss food

 According to preliminary research, eggs, which are low in calories and high in other dietary nutrients, may help with weight loss over time. High-protein breakfasts, such as omelettes and veggie-forward skillet scrambles, can keep you full until dinner, but a hard-boiled egg atop a salad at lunch can also keep you full until dinner.

While it may be tempting to skip the yoke in favour of egg whites to save calories, the yolk is extremely nutrient-dense and contains the filling healthy fats found in eggs, as well as special nutrients such as choline and vitamin D. The small calorie investment per yolk, will give you a big bang for your buck by keeping you fuller for longer on your weight loss journey. Furthermore, the entire egg contains only about 70 to 80 calories, making it a low-calorie option.

 Experiment with different egg recipes such as jammy egg toast, breakfast burritos, frittatas, and more. Better yet, simply hard-boil a batch to enjoy as a snack or to add protein to salads.

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Weight Loss Fruits

 Weight Loss Fruits

Fruit is also low in calories and high in fibre, which may aid in weight loss. In fact, eating fruit has been linked to lower body weight as well as a lower risk of diabetes, hypertension, cancer, and heart disease. Fruit is your weight loss training partner not only has the sweetness you crave, but it also has a lot of nutrients, unlike processed foods. It's no surprise that some people refer to it as Mother Nature's candy.

United States Department of Health and Human Services recommends that you eat half of your plate of fruits and vegetables for optimal health. While whole fruits are healthy, all food contains calories, which you should keep in mind when trying to lose weight. Because of the strict carbohydrate restrictions on the popular ketogenic diet, some fruits are better than others on this plan. Also, while it is a myth that fruit is unhealthy, people with type 2 diabetes should still monitor their intake due to the carb count, or risk of a blood sugar spike.

Fruits, consisting of vitamins, minerals and fibre are ideal to consume at least 4-5 servings in a day. Since they are in the natural form, the largest part of water and 100% bad cholesterol free, it’s much easier for the body to process and absorb the vitamins and minerals from the fresh fruit.

Apple Round fruit with lots of fibre, vitamins A, C, E and folate. Available in green, red or yellow skin when ripe. Apples reduce the risk of colon cancer, prostate cancer and lung cancer. They also help with heart disease, weight loss and controlling cholesterol.

Bananas Long thick skinned fruit yellow in colour when ripe. Good source of fibre, potassium, vitamins A, C, B6, E & folate. Unripe or green bananas are used in cooking.

Cherries are a small round fruit with a seed, red or black in colour when ripened. Cherries always have to be ripe to eat. Cherries contain anthocyanins that reduce pain & inflammation.

Figs Eaten either dried or fresh, figs contain vitamins A, C, folate and niacin. A small sweet fruit full of small seeds.

Kiwi A rich source of vitamins A, C, E, B – complex, calcium, iron and folic acid, kiwi is a small oval fruit with thin brown skin, soft green flesh and black seeds. The skin is a good source of flavonoid antioxidants.

Lime or lemon is the most cultivated citrus fruit with green to yellow colour loaded with vitamins A, C and folate. The juice of lime is good for detoxification and has antioxidant properties.

Peach – Round juicy fruit with a yellowish red skin & flesh having a taste of acidic tang and sweetness containing a rough stone. Always to be picked and eaten ripe.

Orange – A round thick-skinned juicy edible fruit that is a reddish-yellow colour when ripe with sweet to sour flavour. Peeled and eaten fresh or squeezed to make juice. Contain vitamin C, and flavonoids that provide pectin and are rich in sodium when ripened in the sunshine.

Plum – soft round smooth-skinned fruit with sweet flesh and a flattish pointed stone. It is high in carbohydrates and low in fat and calories. An excellent source of vitamins A, C, calcium, magnesium, iron, potassium, and fibre and is free of sodium and cholesterol. Home Doctor – BRAND NEW!

Papaya – A melon-like fruit with yellow-orange flesh with dozens of small black seeds enclosed in the skin that ranges in colour from green to orange. Either round, pear-shaped, or long like a banana. Rich in vitamins A, B, C, and D; calcium, phosphorous and iron. It is high in digestive properties and has a direct tonic effect on the stomach.

Pear – A sweet juicy yellow or green fruit with a rounded shape narrow towards the stalk. Best eaten at room temperature, pear contains calcium and riboflavin. It is good for the skin and contains plenty of fibres.

Strawberry – A triangular-shaped red colour fruit. It is one of the richest sources of Vitamin C and fibre. It has a high content of sodium and iron. It helps in whitening teeth. Used to relieve rheumatism.

Watermelon – a type of melon with smooth exterior rind and juicy sweet red interior flesh. Extraordinarily refreshing to drink as juice or eat when ripe and fresh. Valuable for minerals, vitamins and sugar with a useful amount of fibre and iron.

Here is the recommended book for much more health advices

Home Doctor – BRAND NEW!

 

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Cause Of Kidney Stones

 Cause of Kidney Stones

What Is a kidney stone?

Kidney stones form when your urine contains a high concentration of minerals and other substances, such as calcium, oxalate, and uric acid, which combine to form crystals. Crystals combine to form one or more stones. Stones form when your urine lacks enough fluid and other substances to prevent them from forming.

A kidney stone can be as small as a grain of sand and pass through your body without your knowledge. A larger one, on the other hand, can obstruct your urine flow and cause severe pain. Some claim the pain is worse than childbirth.

 Types of Kidney Stones

1.                 Oxalate of calcium.

 Oxalate is a substance that your liver produces on a daily basis. It is abundant in some fruits and vegetables, as well as nuts and chocolate. When you eat these foods, your body absorbs the substance. Taking high doses of vitamin D, intestinal bypass surgery, and certain metabolic disorders can all cause an increase in the concentration of calcium or oxalate in your urine. A popular combination of food for calcium oxalate is potato and calcium-rich foods like fish according to the inorganic chemistry compositions of both these foods may cause the gain of calcium oxalate as a deposit.

2.                 Struvite Stones

These can develop as a result of a urinary tract infection (UTI). The bacteria that cause the infection produce ammonia in your urine. This results in the formation of the stones. The stones can grow to be quite large very quickly.

 3.                 Phosphate of calcium.

This type of stone occurs more frequently in people with metabolic conditions such as renal tubular acidosis (in which your kidneys are unable to maintain proper acid balance in your blood) or in people who take medications to treat migraines or seizures.

 4.                 Uric acid crystals

These develop in people who have chronic diarrhoea or malabsorption, eat a high-protein diet, or have diabetes or metabolic syndrome. Certain genetic factors may also increase your chances of developing uric acid stones.

Causes 

Lack of Water to Body

You must produce enough pee to dilute the substances that can turn into stones. If you don't drink enough water or sweat excessively, your pee may appear dark. It should be clear or pale yellow.

If you've previously had a stone, you should make about 8 cups of urine per day. Because you lose fluids through sweat and breathing, aim to drink about 10 cups of water per day. Replace a glass of water with a citrus drink. The citrate in lemonade or orange juice can prevent the formation of stones.

 Meals

The most common type of kidney stone occurs when calcium and oxalate combine in the urine produced by your kidneys. Oxalate is a chemical found in a variety of healthy foods and vegetables. If you've previously had this type of stone, your doctor may advise you to limit high-oxalate foods. Here are some examples:

·        Tomato

·        Spinach

·        Rhubarb

·        Grits

·        Bran cereal

When you consume calcium-rich foods (such as milk and cheese) alongside oxalate-containing foods, your body is better able to handle the oxalate. This is because the two bind in the gut rather than the kidneys, where a stone can form

According to the American Urological Association, people who are prone to kidney stones should drink enough fluid to produce 2.5 litres (l), or about 85 ounces (oz), of urine per day. This equates to approximately 3 litres (100 oz) of fluid consumed per day. Not everything has to come from water.

These Are some other causes

·        health conditions that affect how the body absorbs calcium, such as inflammatory bowel disease and chronic diarrhoea

·        pregnancy

·        high blood pressure

·        obesity

·        diabetes

·        a family or personal history of kidney stones

·        a diet that is high in protein and sodium

Reference and read more: 

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How To Keep Healthy Kidneys

What Is Kidney Does

 The kidneys are two bean-shaped organs located on either side of your spine, beneath your ribs and behind your belly. Each kidney is about 4 to 5 inches long and about the size of a large fist.

It is the kidneys' job to filter your blood. They eliminate waste, regulate fluid balance, and maintain proper electrolyte levels in the body. All of your blood passes through them about 40 times per day.

Blood enters the kidney, waste is removed, and salt, water, and minerals are adjusted as necessary. The filtered blood is reintroduced into the body. Waste is converted into the urine, which collects in the kidney's pelvis – a funnel-shaped structure that drains to the bladder via a tube called the ureter.

 Why are the kidneys important?

Your kidneys are responsible for removing waste and excess fluid from your body. Your kidneys also remove acid produced by your body's cells and keep a healthy balance of water, salts, and minerals in your blood, such as sodium, calcium, phosphorus, and potassium.

Nerves, muscles, and other tissues in your body may not function normally if this balance is not maintained.

Your kidneys also produce hormones that aid in digestion.

keep your blood pressure under control

keep your bones healthy and strong

How do keep kidneys healthy way?

Exercise is beneficial to more than just your waistline. It has the potential to reduce the risk of chronic kidney disease. It can also lower your blood pressure and improve your heart health, both of which are important in preventing kidney damage.

It is not necessary to run marathons to reap the benefits of exercise. Walking, running, cycling, and even dancing are all beneficial to one's health. Find an activity that keeps you occupied and have fun with it. It will be easier to stick to it and achieve excellent results.

You can protect your kidneys by avoiding or managing kidney-damaging diseases such as diabetes and high blood pressure. The steps outlined below may aid in the overall health of your body, including your kidneys.

During your next medical visit, you should ask your doctor about your kidney health. Because early kidney disease may be asymptomatic, getting tested may be the only way to know if your kidneys are healthy. Your doctor will advise you on how frequently you should be tested.

1.    Choose heart-healthy foods such as fresh fruits, fresh or frozen vegetables, whole grains, and low-fat or fat-free dairy products. Consume nutritious foods and limit your intake of salt and added sugars. Each day, limit your sodium intake to less than 2,300 milligrams. Try to keep added sugars to less than 10% of your daily calories.

 2.    On most days, be active for 30 minutes or more. If you are not currently active, consult with your doctor about the types and amounts of physical activity that are appropriate for you. Each night, aim for 7 to 8 hours of sleep. 

  3.    The best way to protect your kidneys from damage if you have diabetes, high blood pressure, or heart disease is to Maintain blood glucose levels that are close to your target. Checking your blood glucose, or blood sugar, the level is an important part of diabetes management. Your doctor may advise you to test your blood glucose levels several times per day.

 4.    Maintain blood pressure levels that are close to your target. Most diabetics aim to keep their blood pressure below 140/90 mm Hg. 

 5.    Smoking and the alcohol level of a body also affect to increase blood pressure and add extra calories so it’s better to avoid or decrease the amount of alcohol and stop smoking

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