What is gut health

When we talk about Gut Health, it emphasizes our overall digestion process. Our Gut system does not only work on digestion of food, it is important for breakdown of enzymes and hormones. Also gut health plays a vital role in absorption of nutrients.

Importance of Gut Health

In the present world the most common health conditions people are facing are constipation, acidity, diabetes, high BP, IBS and skin problems. One of the main and dangerous reasons is inflammation. One of the major contributors for inflammation is poor gut health. Research has shown  that Gut health is responsible for managing our glands, hormones and important brain functions.

How to Shed Pounds and Improve Your Overall Health

Intermittent fasting: Intermittent fasting is a diet that involves fasting for short periods of time and eating for shorter periods of time each day. Obese people lose weight after fasting for as little as 24 weeks.

The following are the most prevalent types of fasting:

• One-day fasting: Other fasting days are done exactly as the name suggests: a fasting day where you limit your calorie intake and a meal day where you eat every meal. . to have value.

• 5:2 Diet: Fast for 2 days every 7 days. Consume 500-600 calories more on fasting days.

Diet and exercise: If someone wants to reduce weight, they should be conscious of what they eat and drink on a daily basis. Collecting these things in a store or online store is the best option. Maintaining your physical activity level can assist you in losing weight.

Mindful eating: Healthy eating is the practice of paying attention to how people eat. This application allows people to enjoy the food they eat and control their weight.

Tips for healthy eating include:

• Sit at the table to eat, pay attention to your food, and enjoy your meal.

• Do not interrupt when eating by turning on the TV, laptop, or cell phone.

• Eat slowly: Allow yourself time to digest and taste your food. This procedure aids in weight loss by giving the brain time to recognise the satiety signal, hence preventing overeating.

• Select foods with care: Choose foods that are high in nutrients and will keep you satisfied for hours rather than minutes.

Avoid sugar and refined carbs: All bran, fiber, and nutrient-free sugar and refined grains, such as white bread, pizza dough, pasta, pastries, white flour, white rice, and desserts, are examples of simple carbohydrates. They digest quickly and have a high glycemic index, which can induce blood sugar rises. They may also have mood and energy fluctuations, as well as have additional fat, particularly around the waist. Sugar reduction in the diet can help people lower their chance of acquiring these diseases. Replacing high-sugar foods with healthy alternatives can help one acquire all of the vitamins and nutrients they need without adding calories.

Balance Bacteria in the digestive tract: Gut health is essential for digestion, immunity, and mental health, among other things. According to research, boosting gut health can aid in weight loss goals.

Certain foods, such as: can boost the quantity of beneficial bacteria in your stomach.

• More plants: Increase the amount of fiber and intestinal flora in your diet by eating more fruits, vegetables, and whole grains. People should aim to get 75 percent of their calories from veggies and other plant-based foods.

• Prebiotic foods: These foods promote the growth and activity of specific bacteria that aid with weight maintenance. Many fruits and vegetables contain prebiotic fiber, including chicory root, artichoke, onions, garlic, asparagus, leeks, bananas, and avocados. It can also be present in grains like oats and barley.

• Fermented foods: Fermented foods contain natural probiotics, which boost the healthy bacteria in our gut. They aid in the regeneration and maintenance of a healthy gut microbiota. These beneficial bacteria are abundant in foods such as yogurt, kefir, sauerkraut, kimchi, and kombucha, which you may incorporate into your diet. Fermented foods also improve nutrient absorption and digestion.

Gut Health Diet for Weight Loss Plan

Breakfast: 

Option 1: Avocado Salad with Veggies and Sesame Seeds 

Option 2: Scrambled Egg with Spinach and Tomato

Mid-Meal: 

Options: Seasonal Fruits or any Salad like Cucumber Tomato Salad

Lunch:

Option 1: 2 Sattu and Jowar mixed Chapati with any Seasonal Vegetables

Option 2: Millet pulao

Option 3: Salmon with veggies

Snacks:

Option 1: Veggie sticks with Hummus

Option 2: Ghee Roasted Makhana

Option 3: Mixed Nuts and Seeds

Dinner:

Option 1: Chicken with veggies and Toasted with sesame seeds

Option 2: Moong dal and Rice Khichdi

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