Starchy foods should make up just over a third of everything you eat. In the west, you may think of Indian food to be rich in unhealthy, fried accoutrements such as samosas, popadoms and bhajis, as well as cream-rich curries.

Regularly consuming foods and drinks high in sugar increases your risk of obesity and tooth decay. Remember that all types of fat are high in energy and should be eaten in small amounts. These foods are all good sources of protein, which is essential for the body to grow and repair itself.

These are similarities it shares with the Mediterranean Diet, Dr. Katz points out. Coming in third this year is the Flexitarian Diet, which involves following a mostly vegetarian regimen and incorporating more non-meat proteins like beans, peas, and eggs. Weight Watchers—the highest ranked commercial diet—takes the fourth spot, tied with the MIND Diet, a Mediterranean-DASH hybrid plan that aims to stave off cognitive decline.

However, many of these elements of Indian food have very much been popularized abroad, whereas authentic Indian food is much more healthy. Vegetable curries are a mainstay of many regions in the country and many meat-eating areas eschew pork or beef. If the idea of overhauling your entire way of shopping and eating seems daunting, start small. In other words, the Nordic Diet focuses on locally sourced ingredients, avoids processed foods, and embraces “a return to relaxed meals with friends and family,” according to U.S.

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  • One of these is lycopene, which has been shown to reduce the risk of cancer in a number of studies.
  • In that case, try sprinkling them with mint leaves, honey, and a bit of salt.
  • Antioxidants may reduce the effects of aging by counteracting damage to your DNA.
  • Grapefruits are acidic and sour, so the idea of eating them raw may not appeal to you.

To maximize weight loss, aim for 150–300 minutes of cardio each week, or about 20–40 minutes every day . One herpes in throat study in 141 overweight and obese participants showed that cardio exercise alone was effective at inducing significant weight loss. You can also try partnering with a friend or joining an online weight loss community to increase your motivation and stay on track towards your goals. Staying accountable to your weight loss goals is key to long-term success.

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Because of the L-theanine and the smaller dose of caffeine, green tea can give you a much milder and different kind of “buzz” than coffee. Many people report having more stable energy and being much more productive when they drink green tea, compared to coffee. Here are 10 health benefits of green tea that have been confirmed in human research studies. The plan, which has been downloaded more than 2 million times, is designed to help you lose weight safely, and keep it off. Check whether you’re a healthy weight using the BMI calculator.

With a little patience and determination, it’s entirely possible to drop 20 pounds to help reach your weight loss goals in no time. For example, one small study demonstrated that eating slowly led to greater increases in satiety hormones and feelings of fullness than eating at a faster pace . Walking, running, jumping rope, rowing and boxing are some easy and enjoyable cardio workouts that can amp up weight loss.