Our eating habits defines the structure of our body as we tend to keep a constant weight or gain weight with our eating habits. There are certain rules that needs to be followed when we plan to lose the excess weight off our body.

Important Rules You Should Follow For Weight Loss

Simple rules will help in weight Loss Easily

It does not mean that we should completely deprive ourselves from eating food and go on a crash diet instead we should plan a healthy diet that helps in a healthy weight loss for our body. It is important to get rid of the excess weight as it leads to obesity and heart attack as well. So to maintain a healthy diet and keep your body fit follow a simple diet that is full of nutrition.

Simple rules will help in weight Loss Easily

What Foods Should Be Avoided?

There are certain foods that adds kilos on our body in the form of fat, these foods should be avoided at any cost. Foods like carbonated drinks, packaged foods, juices, snacks, sweets, rice and butter should be avoided to keep your weight constant.

Always go for fiber rich fruits and vegetables, vitamins, minerals and proteins that helps in keeping out body healthy and full of energy. This also keeps our weight in check and it remains towards the healthy side.

Rules To Follow For Losing Stubborn Weight

Here are certain rules that you should follow for a healthy body and mind.

10 Important Rules You Should Follow For Weight Loss

1# Keep Away From Stimulants

Stimulants such as coffee, tea, alcohol and sugar should be avoided at any cost. If you wish to have moderate amount of coffee or tea then it is advisable to take just 1 cup in the whole day with meals. Never consume coffee or tea on an empty stomach for your better health.

2# Eat More Fruits And Veggies

Eat More Fruits And Veggies

Fruits and veggies contain fiber that helps in reducing weight

Fruits and vegetables contain fiber, iron and vitamins that are essential for our body’s growth. Fruits also helps in reducing the weight as they contain lot of water that flushes out toxins and chemicals from our body giving us a healthy weight and body in return.

Eat More Fruits

3# Keep Breakfast Healthy

Never skip your breakfast as this is the golden rule for your healthy body. Also have something nutritious for your breakfast that keeps on releasing energy in the body slowly for the whole day. Eat a bowl of dalia, yogurt or oats for breakfast as this will keep your weight in check and you will remain healthy as well.

4# Drink Water

Believe it or not but drinking 8 glasses of water everyday keeps your health on an upper side. It flushes out toxins and chemicals out from your body and also keeps your skin glowing with health. Water helps in pushing your metabolism up and builds up energy and immunity in the body.

5# Eat Small Meals

Eat Small Meals

Small meals are easy to digest and they convert into energy in our body

When you eat small meals then there will be a small gap between your meals and then the food will not be converted into the fats, instead it will be tuned into the energy and this will boost your metabolism by keeping your healthy and active.

6# Eat Dinner Early

Your last meal or dinner should be in your stomach two hours before hitting the bed. The ideal time for eating the dinner is 7-8 PM. You must sleep by 10 PM as food gets digested within two hours of your consumption giving you a healthy weight and body in return.

7# Restrict Calories

Your calorie intake should be restricted and watch your calorie count when it comes to eating sweets, pastries, cake, fried food, pizza,burger. Avoid junk food and sweets completely to get a healthy weight.

8# Increase The Intake Of Cereals

Increase The Intake Of Cereals

Eat cereals in breakfast for high energy and maintained weight

Start your day by taking multi-grain or cereals for breakfast as they helps in boosting the energy level and keeps excess weight at bay. You can also go for dry fruits by eating handful of them in the morning as they will help in increasing your energy level for the rest of the day.

9# Protein Diet

Take protein diet on daily basis for maintaining a healthy weight and building up muscles as well. Proteins also helps in building the tissues, muscles and cartilages in the body that gives your body a toned look and keeps excess weight at bay. Protein is available in the form of pulses, cheese, milk, green vegetables, sprouts and white meat.

10# Healthy Carbs

Choose your carb diet wisely as it leads to excess weight as our body turns the consumed carbohydrates into fat. Healthy carbs like brown rice, millets such as ragi and oats are examples of good carbohydrates that benefits the body and keeps it healthy.

With these golden rules you will never ever face the problem of weight gain or obesity and your health will remain fine in the long run. So just follow these simple tips and be ready for those compliments for a slim and toned body.

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If you need to reduce some weight as well as get rid of belly fat read this article on ‘GM diet’.
General Motors Diet or GM diet is a week plan that helps to reduce weight along with cutting the abdominal fats. BY this method you will easily lose upto17 pounds a week.

How to Reduce Weight Loss

What is GM Diet Plan?

The principle behind Gm diet plan is to eat foods that promotes calorie burn in amount more than they provide to promote weight loss. This diet plan burns extra pounds along with rendering you an organic and healthy lifestyle.

What is GM Diet Plan

The main focus here is on fruits and vegetables. Also lots of water is advised. This diet is full of essential minerals, fibres and vitamins and it detoxifies the body along with enhancing body’s immune system and promoting digestion.

What are the Benefits of GM Diet

1.Detoxification

In GM diet we consume vegetables, fruits and complex carbohydrates, fruits. Unhealthy proteins, refined carbohydrates and unhealthy fats are restricted. It is recommended to drink lots of water. This purifies the body and eliminate the toxins that stresses the body.

2.Promotes metabolism

Once harmful toxins are removed from the body digestion is enhanced. High fibre diet is absorbed by our body. And increased amount of water promotes the absorption of essential minerals.

3.Weight loss is quick and natural

In GM diet there is no restriction on the quantity of food. The food is rich in fibre and thus your stomach feels full and you are refrained from eating much. High protein diet promotes metabolic rate and speed up the fat burning. Finally the system is cleaned and you lose weight.

4.Boosts immunity

Vegies and fruits are rich in essential minerals and vitamins. They build body’s immunity and fights infection.

5.Enhances beauty

The phytochemicals as well as antioxidants that in fruits and vegies fights free radicals and prevents oxidative damage. This minimizes fine lines, wrinkles and pigmentation. Consume lots of water. This will flush out body impurities and your skin will naturally glow.

6.Enhances mood

As the body toxins are eliminated it feels light and renders you a feeling of well-being. Folate, vitamin B and minerals present in green leafy vegetable stimulates dopamine production and wards off stress.

7.You feel energized

Cleaning of heavy metals and body wastes boosts metabolism, allow absorption of food nutrients, hydrates your body and boots energy level.

8.Improves the bowel movements

High fibre diet and water remove waste and undigested food through defecation and you get rid of all problems related to bowel.

If you want to try Gm diet plan here we have discussed the details bleow

Day 1st

Eat of fruits like apple, watermelon, orange, kiwi and other varieties except banana except for banana. Avoid grapes, mangoes and lichi. Water melon is most preferred as they are high in water and fibre.

Day 1st

They are rich in vitamins and gives a feeling of fullness. There is no fixed quantity of fruits and you can eat as much you want to. Drink lots of water and avoid adding refined sugar to food.

Day 2

Eat vegetables either cooking or steamed or raw. Some options are tomato, cucumber, broccoli, beans, carrots, lettuce, cabbage and peas.

Day 2

Even you can take baked potato with skin. Add flavour by adding natural herbs or apple cider vinegar. Do not deep fry the vegetables. There is no restriction on the amount. Again drink lots of water every day.

Day 3

Eat both fruits and vegies but avoid banana and potato. Drink lots of water about 8 to 10 glasses every day.

Day 3

Day 4

Day 4 is about eating banana and milk. You can make a milk shake without refined sugars. Do not exceed more than 8 banana and 3 litres of milk per day.

Day 4

Day 5

Eat 6 tomatoes along with 10 oZ beef or 500 grams of fish or chicken. Vegetarians can eat 6 tomatoes along with half quantity of sprouts or cottage cheese. Increase your water intake to 15 glasses.

Day 5

Day 6

Enjoy lean meat with vegetables but exclude tomatoes. Vegetarian may eat cottage cheese or sprouts. Drink about 15 glasses of water.

Day 6

Day 7

Start your day with juices but avoid sugar. Eat brown rice, vegetables, chappatis whole day.

Day 7

Besides following the 7 week diet you need to avoid processed food, alcohol, tea and coffee.
And yes to maintain this weight loss maintain a healthy lifestyle afterwards or you will again gain weight.

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Apple cider vinegar commonly found in our kitchens and is used in cooking and other household purposes. It also helps with several health concerns.

It is prepared in 2 ways. The first process is to expose the crushed apples to the yeast so that they ferment and turn the sugars into alcohol. The second method is bacteria are added to this alcoholic solution that further ferments and converts the alcohol into acetic acid.

Health Benefits of Apple Cider Vinegar

The organic apple vinegar thus contains various enzymes, protein and good bacteria. It also contains some amounts of potassium and antioxidants. However, it does not contain many minerals and vitamins, but is low in calorie.

Let us discuss in brief the health benefits of apple cider vinegar.

Health Benefits of Apple Cider Vinegar:

1. Anti- microbial and antiseptic- Apple cider vinegar kills bacteria and other pathogenic microorganisms due to the presence of acetic acid in it. Because of this property, it is used for cleansing and as a disinfectant. It is also used to treat an ear infection, lice, nail fungus and warts.
2. Natural food preservative- Use apple cider vinegar to preserve food. It kills and restricts the growth of E-coli that may spoil and contaminate the food.
3. Removes acne- Dilute apple cider vinegar with essential oil and apply it on the acne to get rid of it. Also, it softens and exfoliates the skin by maintaining the pH balance.
4. Prevents and fight type-2 diabetes- Apple cider vinegar not only improves the insulin sensitivity, but also lowers the level of blood glucose. Just take 2 spoons of apple cider vinegar before going to the bed. This will reduce the fasting blood glucose by 4 percent.

Prevents and fight type-2 diabetes

If you are already taking medication to control the level of blood sugar, please consult your doctor before taking apple cider vinegar.
5. Reduces risk of cardiac disease- Apple cider vinegar reduces the bad cholesterol and blood triglycerides thus prevents heart diseases.
6. Prevents cancer- Research shows that apple cider vinegar has the capability to shrink tumor cells and slows the cancer cell growth.
7. Weight control- Apple cider vinegar on one hand is low in calories and on the other hand it gives the feeling of fullness and suppresses appetite thus helps to control weight. Also, due to high acetic acid content, it aids digestion, promote metabolism and reduces the retention of the water.

Weight control-

8. To aid digestion- Take 2 teaspoon Apple cider vinegar and one glass of water. Mix the ingredients and drink it before every meal to improve digestion. You may also gargle with it too and get rid of bad breath.
9. Treat piles- Soak a ball of cotton with apple cider vinegar and apply it on the piles. This will give instant relief from pain and itching. You may also add one teaspoon of apple cider vinegar to a half cup of water and drink it daily to cure piles.
10 Relieves a sore throat – Apple cider vinegar kills germs. Whenever you have a sore throat take one-fourth cup of apple cider vinegar with an equal amount of warm water. Gargle with this preparation several times in a day. As germs are unable to survive the acidic environment they will be killed and you will be relieved from a sore throat soon.
11. Helps to get rid of post nasal drip- Whenever you catch a cold or suffers from a cold, nasal drip dilute a teaspoon of apple cider vinegar in a glass of warm water and drink it. Potassium present in it will thin the mucus and will aid drainage of the sinus.
12. Relieves a headache- If you suffer from a regular headache then take 2 teaspoons of apple cider vinegar and an equal amount of honey in a glass of water. Mix the ingredients and drink it daily to get rid of a headache and migraine.

Relieves a headache

13. Remove dandruff- Take equal amount of apple cider vinegar and water. Mix well and rinse off your scalp with it. After 20 minutes, wash your hair. For best results, try this 2 to 3 times a week. The acidity property of apple cider vinegar will make it impossible for the yeast to grow and you will get rid of dandruff.
14. To get rid of hiccups- Take half teaspoon of apple cider vinegar and mix it with a little water and slowly drink this solution. The sour taste distracts you and helps to get rid of hiccups.
15. To relieve stiff neck- Soak a ball of cotton with apple cider vinegar and keep it over the affected area for 15 minutes to relieve stiff neck.

To relieve stiff neck

16. Boost immunity and reduce stress- The amino acids present in the apple cider vinegar act as an antidote against the lactic acid build-up due to stress. Also, the presence of enzymes and potassium ward off tiredness. You may add 2 tablespoons of apple cider vinegar to one glass of water or any vegetable drink of your choice to boost your energy.
17. Reduces nighttime leg cramp- It is usually caused due to deficiency of potassium. Take 4 teaspoons of apple cider vinegar and add it to a glass of warm water. You may add 1 teaspoon honey to the mixture. Drink this solution and you will be relieved by night cramps within few minutes.

Reduces nighttime leg cramp-

18. In the case of bruises- Soak a cotton ball with apple cider vinegar and apply to the bruises or wounds. It helps to fade the color owing to its anti-inflammatory properties.
After acknowledging so many benefits of apple cider vinegar I hope you will always find a space for this wonderful remedy in your kitchen.

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Celery is one of the healthiest food in the world. It is well known for its crunchy stalk. It is a low-calorie snack. The health benefits of this vegetable are incredible and endless.

14 Amazing Health Benefits of Celery

Nutritional Analysis of Celery:

Celery is highly nutritious due to the presence of antioxidants and phytochemicals such as Phenolic acid, Falvanols, furanocoumarins, dihydrotilbenoids and phytosterols.

It also contains Vitamin C, beta-carotene, manganese and phytochemicals that are retained to a large extent even after being steamed. Celery contains 0 fat and is also rich in vitamin A, Calcium, Potassium, folate, Vitamin B6 and Vitamin K. It is also rich in Fiber. Apart from the stalk the seeds and leaves of celery are also beneficial.

Health Benefits of Celery

Amazing Health Benefits of Celery:

1. Prevents cancer- celery is known to contain Luteolin that is a powerful flavonoid. It is known to restrict the growth of cancer causing cells and suppresses their survival. If a woman takes celery regularly she is protected from the risk of breast cancer as celery delays breast cancer cell formation.

2. Promotes digestion- Due to the presence of NBP, which is an odorless and oily compound celery flush out the toxins including uric acid and act as diuretics. It improves the blood circulation of the intestines, thus relieves the water retention and bloating of the stomach. It regulates the body alkaline balance and prevents the acidity. Also, it is high in water content and fiber that prevents constipation by aiding the passage of the stool.

   *Remember to avoid eating it if you have diarrhea.

3. Prevents cardiac diseases- The seeds of celery exhibits anti-hypertensive properties and reduces the risk of high blood pressure and coronary heart diseases. Due to the presence of phthalides, it is known to boost the blood circulation and check the level of elevated blood pressure. Besides, butylphthalide present in it lowers the level of cholesterol owing to its lipid-lowering properties and thus prevents the formation of plaques in vessels.

    

   

   Cerely Prevents cardiac diseases

4. Reduces inflammation- If you are suffering from joint pain, stiff neck or any kind of infections such as lung infection drinking juice of cereal or eating it will ease your symptoms. It is also beneficial in treating acne. Antioxidants present in celery such as flavonoids, polyphenol, and polysaccharides are well-known anti-inflammatories. Antioxidants fight against the free radicals and reduces the risk of oxidative damage that may cause inflammation. Due to the presence of Quercitin, Ferulic acid and caffeic acid it also treats arthritis, gout, skin disorders, irritable bowel syndrome, Urinary tract infections and liver infections.

5. Checks your weight- Being a zero fat and low-calorie crunchy snacks, celery is a great choice if you are on a weight loss program. Besides, it promotes the body metabolism and flushes out the harmful toxins from our body.
6. Contains good salt- Unlike table salt, the salt present in celery is organic, natural and improves health.
7. Reduces pain- Seeds of celery contains an oily compound called apiol which not only is a flavouring agent, but also has medicinal qualities and reduces pain.
   

   Seeds of Cerely Reduces pain

8. Prevents eye diseases- Celery is rich in vitamin A and thus fulfills the daily requirement of Vitamin A and prevents Age-related diseases of the eyes.
9. Boosts sex life- Celery contains two pheromones that are androsterone and androstenol. They are released from the stalk on chewing it. They boost the level of arousal and contributes to happy sexual life.
10. Reduces stress- Magnesium and essential oils present in celery act on the nervous system and soothes it. This relieves tension and reduces stress.
11. Treats mouth ulcer- Ethanol extract present in the celery prevents the formation of the ulcer by protecting the digestive tract lining. Chemicals such as flavonoids, tannins, alkaloids and volatile oils reduce the level of gastric acid and prevents the mucus lining the digestive tract.
12. Prevents UTI- Being a diuretic celery promotes the formation of urine and flush out uric acid from the body. It fights against the bacteria due to its anti-microbial property and prevents urinary tract infection.
13. Healthy liver- Celery prevents the formations and deposit of dangerous fats in the liver and thus protects the liver from damage.
14. Prevents infection- Seeds of celery contain anti-microbial components. They fight against disease causing microbes and protects against various infections.

Keep in mind that celery may cause severe allergic reaction causing anaphylactic shock in sensitive people who are allergic to it. So be cautious if you are allergic to vegetables.

While selecting celery, keep in mind that the stalk should be upright and when it is bent it snaps. Also, the leaves should be crispy, dark and fresh. It is better to eat raw celery but steamed celery also retain 80 percent nutritional qualities.

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Curry leaves not only adds flavor, taste and pleasing aroma to our food, but is also loaded with a number of health benefits. Curry leaves usually grow in tropical and subtropical regions. It is grown in India, China, Australia, Ceylon and Nigeria.

Not just leaves of this small to medium plant, but also its barks and roots are useful in treating body ache and snake bite.

Benefits of Curry Leaves

Nutritional Analysis of Curry Leaves:

Curry leaves are rich in calcium, iron, phosphorous, magnesium, copper, iron, vitamin B complex, vitamin C, Vitamin E, vitamin A, folic acids, carbohydrates, Antioxidants, plant sterol, amino acids, glycosides, flavonoids, and fibers. Loaded with so many essential nutrients and being fat-free it is not just a seasoning ingredient, but a complete herbal health package.

15 Amazing Health Benefits of Curry Leaves

Let’s Discuss Health Benefits of Curry Leaves:

1. Consume curry leaves to treating diarrhea- Curry leaves contain carbazole alkaloids that exhibit anti-diarrheal properties. Take a bunch of curry leaves and grind it to form a paste and consume it. You may alternately drink the juice of curry leave to ease the symptoms of diarrhea.

2. Promotes digestion and relieve constipation- Curry leaves are mild laxatives. Consume curry leaf’s paste with buttermilk or drink its juice daily empty stomach to improve digestion.

3. Consume curry leaves to reduce weight- By altering the way of the body to absorb fat and improving digestion, curry leaves helps to reduce weight.

4. Lowers cholesterol- Curry leaves are loaded with antioxidants that prevent the oxidation of cholesterol, thus reduces bad cholesterol and increases high-density cholesterol.

5. Consume curry leaves for a healthy heart- By reducing bad cholesterol curry leaves prevent formation of plaque in blood vessels and reduces the risk of heart diseases.

6. Healthy scalp and hair-

   

   Healthy scalp and hair

   Apply curry leave’s paste on your hair and scalp. Massage gently and leave for few hours. Rinse your hair after some time. Alternately, you may also add this paste in your carrier oil, preferably coconut oil, boil it and massage daily on your scalp. In a few months, you will notice that not only it treats damage hair, but also add bounce and strength to the hair. It also eliminates dandruff and prevents graying of the hair. Consume curry leaf juice for best results.

   

   Curry Leave’s Paste Healthy scalp and hair

7. Treat diabetes- Curry leaves have Anti- hyperglycemic properties It affects the activity of insulin. Along with this, the high fiber content of curry leaves controls and reduces the level of blood sugar.

8. To beat anemia- Curry leaves are rich in iron that forms red blood cell and in folic acid that promotes absorption of iron. Thus, consume curry leaves to prevent and treat anemia.
9. Prevents skin infection- Because antibacterial, anti-fungal and anti protozoal properties of curry leaves, it can be applied on acne,wounds, eczema, ringworm, bruises, and infections of the nail to treat them.
10. Consume curry leaves to get relief from chest and nose congestion- Kaempferol present in curry leaves is a natural anti-inflammatory, decongestant and thus thins the mucus and relieves from congestion.
11. Slows aging- VitmainA, vitamin C and vitamin E present in curry leaves fight free radicals and slows the process of aging.
12. Boosts immunity and fight against infections- As curry leaves are rich in vitamin B complex, and antioxidants, it boosts our immunity and being antibacterial, antifungal and antiprotozoal it protects from the attack of pathogens and prevents infection.
13. Consume curry leaves to protect your liver from damage- Kaempferol present in the curry leaves has anti-oxidative properties, prevents from stress and stimulates the organ to work properly. It prevents the liver from cirrhosis and hepatitis.
    

    Prevents Cancer- Consume curry leaves

14. Prevents cancer- Consume curry leaves as it fights free radicals and stops them from damaging cells. Also, after Chemotherapy and radiotherapy eat curry leaves to prevent chromosomes and bone marrow from damage and
15. To combat morning sickness- Boil curry leaves in water, strain it and sip it slowly to reduce morning sickness during pregnancy.
16. Consume curry leaves for good eyesight- As curry leaves are rich in Vitamin A it protects the cornea and prevents night blindness, cloud formation, and vision loss.
    

    Consume curry leaves for good eyesight

I hope after reading so many benefits of curry leaves you will refrain yourself from throwing it. Its better to chop curry leaves for seasoning so that it is easy to chew.

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If you want to lose weight and that too in a week, then this article is for you. Losing weight in one week is not so difficult. By GM diet plan, you can lose weight in just 1 week.

The GM diet plan will not only help you to lose weight, but will also help you to cut your belly fat. This diet plan focuses on vegetables, fruits and water. The minerals, vitamins, and fibers present in vegetables and fruits boost immunity, cleanses the impurities, enhances the function of the digestive system and provides a sense of well being. GM diet is the healthiest way to reduce weight in a week.

GM Diet to Reduce Weight in a Week

The principal behind the GM plan is to include foods in your diet that will burn more calorie than the amount of calories they provide thus initiating rapid fat loss.

Benefits of a GM Diet Plan:

1. Losing around4 to 8 kg in just one week.
2. Glowing skin
3. Detoxification.
4. Cuts belly fat.
5. Promotes digestion and relieves from constipation.
6. Boosts immunity.
7. Keeps you energized whole day.

Benefits of a GM Diet Plan

Presenting a GM diet plan for 7 days:

Day 1 of the GM Diet Plan-

Consume only fruits. You may have a craving for other foods, but you will have to show strong will power. You can consume any type of fruit such as apple, oranges, strawberries, watermelon, muskmelon etc. and in whatever quantity you want. Avoid fruits such as grapes, banana, litchi and mangoes. Eat fresh fruits and do not consume any spices or salt to it. Along with the fruits drink plenty of water.

Day 1 of the GM Diet Plan

Day 2 of the GM Diet Plan-

Eat vegetables either cooked or raw throughout the day. You can enjoy vegetables as salads or saute them with a little butter. You may even add herbs to the vegetables. Avoid salad dressings as they contain trans fats.

Day 2 of the GM Diet Plan: Eat vegetables either cooked or raw

Day 3 of the GM Diet Plan-

Now combine both vegetables and fruits. Exclude banana and potato. You may also blend and make a smoothie of vegetables and fruits.

Day 3 of the GM Diet Plan: Eat banana along milk

Day 4 of GM diet plan-

Eat banana along milk. You may have 7 to 8 bananas in a day and may have 3 glasses of milk throughout the day. Remember not to add sugar to the milk. You may also have a banana shake.

Day 5 of the GM Diet Plan-

If you are non-vegetarian you may enjoy about 2 ounces of lean meat along with 5 to 6 tomatoes. Increase your water intake to get rid of the uric acid produced in the digestion of meat. If you are a vegetarian then you may have sprouts and cottage cheese instead of meat along with tomatoes.

Day 6 of the GM Diet Plan-

Eat vegetable excluding tomatoes along with cottage cheese, and sprouts. If you are non-vegetarian you may have lean meat of beef along with the vegetables except tomato. Intake of a good amount of water is a must.

Day 7 of the GM Diet Plan-

Now this the final and most important day. Have a glass of fresh juice, a cup of brown rice, vegetables, and chappati thoughout the day.

Day 7 of the GM Diet Plan

Alcohol blocks the detoxification process by water retention so remember not to have alcohol for the entire week to make a GM diet plan a success. Also avoid tea, coffee and fruit juices. Try to drink at least 12 to 15 glasses of water by the 5th day and then increase the intake of the water. For a successful GM diet exercise for 45 minutes daily.

After losing weight to maintaining a healthy life, please keep in mind:

1. Improve your diet habits. Take a regular balanced meal. Avoid saturated fats. Eat vegetables, fruits and whole grains rich in vitamins, minerals, fibers, proteins and complex carbohydrates. Include toned dairy products in your diet.
2. Drink at least 9 to 10 glasses of water per day.
3. Exercise regularly for 30 minutes.

A GM diet plan has been a miracle plan to get a healthy body along with improved mood in just 1 week. But, it is better to consult your doctor before executing GM diet plan. We hope you find this article of a great help in reducing 5 t o 8 kilos in 7 days.

7 Days GM Diet Plan

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Increased cholesterol level means unhealthy body. A good diet plan and building good habits can reduce bad cholesterol rapidly. You might think that reducing cholesterol requires cutting out high cholesterol foods from diet. This may result in lack of saturated fat in your diet, which of course is of the important elements for ensuring good health. Revamping your diet plan and eating habits is a handy option for lowering cholesterol level in body.

cholesterol

Here is the list of essential food items that you should include in your diet to lower cholesterol level in your body.

Diet Recommendations For Lowering Increased Cholesterol

Increase intake of high fibre foods

Increase intake of high fibre foods

Increase the fibre intake and you’ll get rid of bad cholesterol. Choose wholegrain versions for and brown versions of foods like pasta, rice, and bread. Include plenty of fibrous vegetables and fruits in your diet, cereals, grains like barley and oats. Create tasty combinations of these foods. For example, cereal porridge with fresh, chopped fruit topping could be great cholesterol eradicator. Beta Glucan a kind of fibre, which is found in oats, that helps, reduces cholesterol level while enriching diet. Also, add pulses like lentils, peas, and beans in your diet. They are not only a great source of fibre but also slip into curries, chunky soups, or stews easily.

Diet to lower cholesterol

Daily intake- Ensure intake of 3g of beta-glucan on daily.

Nuts fight carbohydrates efficiently

Nuts are a great source of vegetable protein, unsaturated fats that are healthy for heart, fibre, vitamin E, potassium, magnesium, and a number of plant nutrients that are essential for healthy build of our body. This will potentially reduce cholesterol by 5% to 8%.

Daily intake- Add 35- 40 gram of nuts to your daily diet.

Add oily fish to your diet plan

This is a great option of reducing cholesterol for the non-vegetarians. Oily fish varieties like mackerel, herring, salmon, trout, sardines, and other of the variety are a great source of unsaturated fat. They help, form a healthy balanced diet, as well as help in maintaining cholesterol levels. Amazingly, you can create a number of tasty delights with the oily fishes. You can also use them in combination with nuts.

Add oily fish to your diet plan

Daily intake- They should be added to the diet plan for at least once a week.

Barley and Oats prevent carbohydrate absorption

Barley and oats contain high amount of beta glucan- a soluble fibre that helps, maintains cholesterol level. When consumed beta glucan formulates a gel that helps in binding cholesterol in small and big intestines. This prevents absorption of cholesterol.

Daily intake- According to the experts, 3g of beta glucan should be included in the daily diet.

Ensure optimum intake of plant stanols and sterols

Foods that are fortified with plant stanols and sterols are quite effective in lowering cholesterol level. The two are found in a number of foods like nuts, vegetable oils, whole grains, seeds, vegetables, and fruits.

Daily intake- It is important to ensure 1.5-2.4g stanols/sterols on daily basis for 8% to 10 % of cholesterol within three to four weeks.

Fruits and Vegies are saviours

Intake of vegetables and fruits that do not contain high amount of saturated fat help, maintain the cholesterol level in the body. Moreover, they are a good source of soluble fibres that reduce cholesterol. Patients suffering from the problem of high cholesterol should include any of the pulses like peas, lentils, and beans in their daily diet. Aubergine, sweet potato, ladies finger, apples, broccoli, prunes and strawberry are also rich source of soluble fibre.

Daily intake- A minimum of 40 grams

Use the power of Garlic to your advantage

Garlic is not merely effective for repelling evils. It’s also an amazing kitchen ingredient for treating high cholesterol. Since ages, garlic has been a part of every culture. Its multiple properties not only make it a subject of nutritional value but it is also full of flavour. You can either consume it raw or cooked. Garlic lowers cholesterol by keeping preventing sticking of the cholesterol particles to artery walls.

Use the power of Garlic to your advantage

Daily intake- For reaping the advantages of garlic consume 2 to 3 fresh cloves daily.

Chocolate is a saviour

Bittersweet or dark chocolate helps the heart to stay healthy. It contains three times more flavonoid antioxidants as compared to the ones made in combination with milk. They prevent sticking of the blood platelets together keeping the arteries unclogged. However, Milk chocolates with antioxidant power equal to red wine are also ideal for treating increased cholesterol. White chocolate should be avoided as it doesn’t include flavonoids.

Daily intake- Consume an ounce of dark chocolate daily to prevent oxidization of bad cholesterol and increase of good cholesterol.

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