By Rachel Hemraj  on: 18 January 2017
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Getting into shape can be really very difficult. With the changing lifestyle and more and more women going out to work it makes it even more difficult for them to prepare a separate meal for themselves or any other member of the family. At this time meal replacement shakes offer a quick, convenient and effortless alternative to regular meals. They also offer a decent alternative to people who lack skills or interest in cooking. These are some of the many reasons why grocery or medical stores now days are stocking up more and more meal replacement shakes.

The basic concept behind these shakes is to replace one or two meals in a day so as to cut down the possibilities of overeating.

Meal replacement shakes can be a good alternative for beginners who want to lose weight fast but in order to lose weight and to maintain it in the long run one also needs to learn how to eat sensibly otherwise he will end up gaining weight over a period of time.

These shakes also offer a decent choice to individuals who consistently miss breakfast. Several studies have reported that eating a high protein breakfast fosters weight control. These shakes are high in protein that helps curb our appetite. Also, our body needs more calories to metabolize protein compared to carbohydrates that help in weight loss.

Even though meal replacement shakes provide a reasonable amount of nutrition they should not be taken as a substitute for the whole diet. Also, these shakes do not contain everything when it comes to a healthy diet. They lack the goodness of phytonutrients present in fresh fruits and vegetables. These phytonutrients although considered as non-essential nutrients if included in diet offer significant health benefits. They help to enhance our immunity, have an anti-aging effect, repair cellular or DNA damage caused by toxic substances, and detoxify carcinogens. Several studies published in various journals have reported that a diet rich in phytonutrients help in preventing various diseases like cancer and heart disease.

At the same time, meal replacement shakes also do not address the social aspect of eating. One cannot have these shakes all the time and anywhere, nor he can depend on them for a lifetime. People using these shakes have a hard time eating out.

My Verdict

Meal replacement shakes can be a good alternative for starters who want to lose weight fast. But since one cannot depend on them for a lifetime as it can be very tiresome and boring, one must learn to cultivate in themselves healthy eating behavior. This will not only help them to lose or control their weight over a long term but will also not deprive them of the basic pleasure of eating out with family and friends. In addition to this, a healthy diet blessed with the goodness of fruits and vegetables will provide you with plenty of antioxidants and phytonutrients which are not otherwise present in these lab made formulas that will help you stay fit and free from diseases.

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18 January 2017
Belly fat is the toughest fat of your body to remove and most people wrestle hard to burn it off. Getting rid of stomach fat is imperative as it not only hampers your confidence but also your health. Belly fat can easily be estimated by measuring the circumference around your waist using a simple measuring tape. For Indians, a waist circumference of 90cm in men and 89 cm in women is considered normal. Anything above this mark is considered as abdominal obesity. People with abdominal obesity are at a higher risk of diabetes, high blood pressure, and fatty liver disease. Even though it is not easy but with patience, diet, and exercise one can easily get rid of this excess fat. Here are a few strategies that will surely help you achieve a flat belly. Load up on Protein: Protein is one of the most important nutrients in terms of weight loss. It helps curb your appetite and boosts up your metabolism. A diet high in protein not only helps you to lose weight but also prevents you from regaining it. Studies have also shown that the quantity and quality of protein consumed are inversely related to belly fat. People who eat higher amounts of good quality protein have a much less belly fat than others who eat less protein. If you are aiming for a flatter stomach then increase your intake of high protein foods like egg, fish, chicken, soybeans, legumes, and dairy. Try to include some of these in each of your meals. Cut down on Carbohydrates: Restricting a number of carbohydrates can be very beneficial for losing weight as well as abdominal fat. Several studies have suggested that a diet low on carbohydrates is extremely effective in getting rid of fat in the belly area. This is because a low carbohydrate diet puts our body on ketosis which kills our appetite and our body starts burning fat for energy. This brings about weight and fat loss. So if you trying to lose your belly fat, restrict your carbohydrate intake to 50grams/day. Eat foods rich in Soluble Fiber: Fiber is the indigestible part of plant material. It is of two types- soluble and insoluble. Both the types are not equally effective when it comes to weight loss. To lose weight one must eat a lot of soluble fiber.Soluble fiber binds with water to form a thick gel that slows down the movement of food as it passes through the gut. This results in a prolonged feeling of fullness and hence reduced appetite. Several studies have suggested that fiber especially soluble fiber are very effective in bringing about weight and fat loss. One such study published in the Journal of Obesity revealed that an increase in soluble fiber intake by 10grams per day brings about a reduction in belly fat by 3.7%. Excellent sources of soluble fiber include oats, legumes, flax seeds, fresh fruits, and vegetables. Avoid Sugary Beverages: Sugary beverages are worse than sugar-sweetened drinks when it comes to weight loss. This is because our body does not metabolize liquid calories the same way it does solid ones. Sugary beverages like aerated drinks, soda etc are loaded with liquid fructose that can make you gain abdominal fat. Stay away from these sugar-sweetened beverages to reduce your belly fat. Say no to Alcohol: Alcohol may have some health benefits but an excess of it is detrimental to your health. Research suggests that people who drink alcohol have more belly fat than those who do not drink. Exercise: Diet without exercise and exercise without diet is of no use when it comes to weight loss. Engage yourself in simple aerobic exercises like walking, swimming, running etc. These exercises are not only effective in reducing belly fat and weight but are also equally effective in maintaining weight and shape after weight loss.
21 January 2017
You must be tired of hearing it over and over again that "breakfast is the most important meal of the day". And over the years there has been countless research that also proves this claim. But why is it so important. Let's find out... IMPROVES OVERALL HEALTH Many people believe that by skipping breakfast, they can actually save calories, which they can use throughout the day when they feel hungry. This is, in fact, is not true. A healthy power packed breakfast in the morning helps in regulating the blood glucose levels and also aids in weight loss by suppressing the hunger craving later in the day. LOWERS THE RISK OF HEART DISEASE Eating breakfast has also been associated with the lowered risk of heart disease. One such Harvard University Study on men aged 45-82 years found that the risk of heart disease is 27% higher in men who skip breakfast. The study also found that skipping breakfast leads to an increased risk of high blood pressure, diabetes, obesity and other health problems that act as a precursor for heart disease. INCREASES THE RISK OF DIABETES Skipping breakfast increases the risk of type 2 diabetes in women, according to a study published in the American Journal of Clinical Nutrition. This is attributed to the fact that regular skipping of breakfast leads to the development of chronic insulin resistance which is a major risk factor for Diabetes. IMPROVES MEMORY Eating breakfast helps improve cognitive functions. One such study on 319 adolescents (aged 13-20 years) found that "high energy intake from breakfast had a beneficial effect on immediate recall in short-term memory. Many other similar studies published in the Journal of American Dietetic Association have also reported that children who eat breakfast have better memory, test grades, and school attendance. BOOSTS CONCENTRATION  Eating breakfast can help improve your alertness throughout the day. One study on middle school children found that children who ate breakfast every day had a better concentration that children who consumed breakfast only sometimes or never. It won't takes a fortnight - will only take a few more minutes of yours in the morning but if you want to improve your health, memory, and concentration start eating a healthy breakfast every morning. References: Breakfast habits, nutritional status, body weight, and academic performance in children and adolescents. J Am Diet Assoc. 2005 May;105(5):743-60; Effects of breakfast-size on short-term memory, concentration, mood and blood glucoseJournal of Adolescent Health Volume 12, Issue 1, January 1991, Pages 53-57 Prospective Study of Breakfast Eating and Incident Coronary heart Disease in a cohort of male US health professionals. Circulation.2103;128:337-343                          Association between Eating Patterns and Obesity in a Free-living US Adult Population.Am J Epidemiol (2003) 158 (1): 85-92. Eating patterns and type 2 diabetes risk in older women: breakfast consumption and eating frequencyAm J Clin Nutr
Rachel Hemraj

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Nutritionist & Dietician in Pitampura, Delhi, India 

Dietician Rachel Hemraj is a nutritionist based in Pitampura , North Delhi , India. She is the founder of Nutrifocus Diet and Wellness Clinic.Dietitian Rachel Hemraj is a weight loss & Therapeutic diets expert also has a rich and varied experience in the field of dietetics and specializes in providing customized diet plans for a healthy lifestyle. She is helping people to reach to their health related goals with her healthy diets.She has done her Masters in Food and Nutrition and has an extensive experience of 11 years in various health sectors. Her professional experience ranges from inpatient/ outpatient Nutrition Counselling, Wellness Coaching in Corporate Houses, Schools and Medical Camps, University level teaching, Cooking Demonstration in Medical Camps, New Recipe Development, Nutrition Education Program Development, and Implementation. Her articles have also been published in various health magazines on Food and Health.Nutritionist Rachel Hemraj provides diet consultations online. Online diet consultation, customised online diet plans, personalised Diet chart are provided for services like fast and healthy weight loss, healthy weight gain, therapeutic Diet (Gluten Intolerance ) , control and manage diabetes , Online diet for Pregnancy & Lactation, Diet for kids (overweight , underweight & teenagers) and other disease management. Email & phone consultation is also provided. If you're looking to consult best dietitian in Pitampura / Rohini , North Delhi then do register on this eClinic.She firmly believes that Good Nutrition is the key to Good Health and most of the Lifestyle Diseases or Chronic Illnesses can be prevented by making small modifications in our diet and lifestyle. Her diets have helped thousands of clients achieve their health goals.Her clients include people with diverse dietary needs like food intolerances such as gluten, lactose, soy etc,  heart disease, high cholesterol, thyroid, diabetes, gout, obesity/overweight, pregnancy, etc. She offers customized and interesting diets based on the client requirements.  In this fast-paced, high-stress society, where everything going online, why not the diet ? My e clinic; '' Nutrifocus Diet and Wellness by Dietitian Rachel Hemraj " helps you attain optimal health by online diet plans and motivating diet counselling sessions. Looking after your health today gives you a better health for tommorow !  She is one of the best online Dietitians in RQ Block , Pitampura , North Delhi.Looking for top online weight loss diet clinic in Pitampura or a Dietician in Delhi ? Interested in excellent weight loss service online or near Rohini ? Then contact famous weight loss diet consultant Diet Specialist Rachel Hemraj.You can view our testimonial, weight loss success stories and experience of our clients who have successfully reduced weight through healthy weight loss diet charts. One of the leading weight loss consultant in  RQ Block , Pitampura , North Delhi.She says "Healthy food is not always expensive, it can be made economical, interesting and tasty by making the right choices and learning the healthy way of cooking".Diet Consultant Rachel Hemraj' s diets aims at overall nutritional correction with comprehensive individual assessment,  with long term results and  benefits. Let's make life better by bringing in a total lifestyle change !!
Rachel Hemraj
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