Aarushi Bhadury

Do Low-Cal Snacks Help Your Weight Loss Journey?

Low-cal snacks (Credit-Canva)

Weight loss can be a very difficult journey for many people. It is not as simple as ‘eat less and exercise more’ as many people think it is, there are many aspects to it that people look over, or believe that if a person cannot lose weight, then it must be their own fault. Cutting down on your diet so spontaneously can cause serious damage to your physical health and many people even express how low and bad they felt during this time. Food plays a huge role in this mix of physical and mental health battle with weight loss and health. 

Even while you are losing weight, your body needs the sustenance to keep going! But if you drastically cut down on your food it can cause your body to go in a shock. The best way to go about this is to start making healthier changes in your diet instead of cutting down on amount only. If snacking is an issue, then try healthier snacks as they have their own benefits. You must change your habits and prioritize your health for a change. You can still enjoy some unhealthy foods from time to time but pay close attention to how your body feels after these meals. If you feel heavy and queasy, avoid these foods as you may get sick. 

<h2>Why <span rel="noindex">Healthy Snacks</span> instead of No Snacks</h2>

Healthy snacks are a great way to help your body adjust to the new healthy foods' regime you start for your weight loss. Not only are these snacks easy to make, but they are healthy and can be a great help to kill the cravings you may be getting. It may take your body some time to get adjusted to the changes, but these will make the process much easier. 

Make sure you speak to a healthcare professional or a nutritionist who can tell if what is good for you to try! These are the snacks you can whip up and enjoy your healthy-guiltfree food journey! 

<h4><span rel="noindex">Greek Yogurt</span> with Berries</h4>

If you like a sweet and tangy combo, then try the Greek yoghurt and berry combo! Greek yoghurt is not only a power packed protein rich snack, but it is also low calorie! Add your favourite pairings of berries in the mix to add sweetness and antioxidants to the mix. 

Not only are these low calories, but they are also low effort! Hard boiling an egg is a great source of protein and healthy fats as well as easy to prepare! You can also add these crushed in a sandwich and enjoy a hearty meal! 

While apple pie is a great snack, it is not exactly the most healthy! To have the healthier version while still enjoying the goodness, you can try having apple slices with crunchy and creamy almond butter. Almond butter also offers healthy fats and protein to the body! 

<h4><span rel="noindex">Cucumber Sticks</span> with Hummus</h4>

Cucumber not only refreshes us as we eat but is a great source of fibre when paired with humus! Theis crunchy snack is easy to enjoy and offers the refreshing taste of a cucumber along with the creamy humus dip! 

Snacking while watching a movie is one of the best parts of it! But not all movie snacks are healthy. If you wish for a healthier alternative, try air-popped popcorn as it is not only low calorie but also fibre rich! 

<h4><span rel="noindex">Celery Sticks</span> with Peanut Butter</h4>

Another refreshing yet crunchy combo includes celery sticks dipped in to peanut butter. While celery is a fibre-rich vegetable, adding peanut butter to the mix adds protiens and healthy fats to your diet! 

This is a bit more obscure choice, but a fine pairing where you can enjoy the saft cottage cheese with a sweet fruit and make a sweet yet savoury combo to enjoy! Cottage cheese is a great source of calcium and protien which add a great mix to the healthy snack! 

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Low-Cal Snacks

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Weight loss can be a very difficult journey for many people. It is not as simple as ‘eat less and exercise more’ as many people think it is, there are many aspects to it that people look over, or believe that if a person cannot lose weight, then it must be their own fault. Cutting down on your diet so spontaneously can cause serious damage to your physical health and many people even express how low and bad they felt during this time. Food plays a huge role in this mix of physical and mental health battle with weight loss and health. Changing Habits for WeightEven while you are losing weight, your body needs the sustenance to keep going! But if you drastically cut down on your food it can cause your body to go in a shock. The best way to go about this is to start making healthier changes in your diet instead of cutting down on amount only. If snacking is an issue, then try healthier snacks as they have their own benefits. You must change your habits and prioritize your health for a change. You can still enjoy some unhealthy foods from time to time but pay close attention to how your body feels after these meals. If you feel heavy and queasy, avoid these foods as you may get sick. Why Healthy Snacks instead of No SnacksHealthy snacks are a great way to help your body adjust to the new healthy foods' regime you start for your weight loss. Not only are these snacks easy to make, but they are healthy and can be a great help to kill the cravings you may be getting. It may take your body some time to get adjusted to the changes, but these will make the process much easier. Make sure you speak to a healthcare professional or a nutritionist who can tell if what is good for you to try! These are the snacks you can whip up and enjoy your healthy-guiltfree food journey! Greek Yogurt with BerriesIf you like a sweet and tangy combo, then try the Greek yoghurt and berry combo! Greek yoghurt is not only a power packed protein rich snack, but it is also low calorie! Add your favourite pairings of berries in the mix to add sweetness and antioxidants to the mix. Hard-Boiled EggsNot only are these low calories, but they are also low effort! Hard boiling an egg is a great source of protein and healthy fats as well as easy to prepare! You can also add these crushed in a sandwich and enjoy a hearty meal! Apple Slices with Almond ButterWhile apple pie is a great snack, it is not exactly the most healthy! To have the healthier version while still enjoying the goodness, you can try having apple slices with crunchy and creamy almond butter. Almond butter also offers healthy fats and protein to the body! Cucumber Sticks with HummusCucumber not only refreshes us as we eat but is a great source of fibre when paired with humus! Theis crunchy snack is easy to enjoy and offers the refreshing taste of a cucumber along with the creamy humus dip! Popcorn (Air-Popped)Snacking while watching a movie is one of the best parts of it! But not all movie snacks are healthy. If you wish for a healthier alternative, try air-popped popcorn as it is not only low calorie but also fibre rich! Celery Sticks with Peanut ButterAnother refreshing yet crunchy combo includes celery sticks dipped in to peanut butter. While celery is a fibre-rich vegetable, adding peanut butter to the mix adds protiens and healthy fats to your diet! Cottage Cheese with FruitThis is a bit more obscure choice, but a fine pairing where you can enjoy the saft cottage cheese with a sweet fruit and make a sweet yet savoury combo to enjoy! Cottage cheese is a great source of calcium and protien which add a great mix to the healthy snack! 

do low-cal snacks help your weight loss journey?

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Ishita Roy

5 Cow’s Milk Substitutes—And What To Look For Before You Buy

5 Cow’s Milk Substitutes—and What to Look for Before You Buy

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First Sign Of Diabetes Might Show Up In Your Eyes—Here’s What To Look For

first sign of diabetes might show up in your eyes—here’s what to look for

Cow’s milk is a popular dietary staple known for its protein, calcium, phosphorus, and B vitamins. Yet, for many individuals, it isn’t suitable. People may need or choose to avoid it due to allergies, lactose intolerance, vegan lifestyles, or concerns about hormones and contaminants. Fortunately, the market now offers a range of plant-based milk alternatives—but not all are nutritionally equal. When choosing a milk substitute, it’s important to look beyond just taste and texture.

Experts advise checking the label for added sugars, calcium and vitamin D fortification, protein content, and the percentage of the key ingredient (like almonds or oats). Here’s a closer look at five common substitutes for cow’s milk and how to pick the best ones for your needs.

Soy milk, made from soybeans or soy protein isolate, is one of the most nutritionally comparable alternatives to cow’s milk. It typically contains 7–9 grams of protein per cup, which is similar to cow’s milk, and fewer calories and carbohydrates. Because it’s a complete protein source, it provides all essential amino acids, a rarity among plant-based options.

However, some individuals avoid soy due to the presence of isoflavones—compounds that mimic estrogen—which have been debated for their hormonal effects. While current research does not confirm harm from moderate consumption, those with specific hormonal conditions may prefer to consult a healthcare provider.

Soy milk can be a good option for cooking and drinking, but for people following a low-FODMAP diet, it’s best to choose versions made from soy protein isolate rather than whole soybeans, which can cause digestive discomfort.

What to check: Look for fortified soy milk with calcium and vitamin D. If you’re concerned about GMOs, opt for organic versions.

This nut-based milk alternative has surged in popularity due to its light, slightly sweet flavor and low calorie content. Unsweetened almond milk typically contains just 30–35 calories per cup. However, it only provides about 1 gram of protein, making it less ideal for those needing higher protein intake.

One downside is that most commercial almond milk contains only 2% almonds, meaning the drink is mostly water and may not offer the full nutritional benefits of whole almonds. Additionally, it contains phytic acid, which can inhibit the absorption of calcium, zinc, and iron.

What to check: Look for almond milk with higher nut content (around 7–15%), and avoid sweetened versions to reduce unnecessary sugar intake.

Coconut milk is made from the white flesh of coconuts blended with water. It has a creamy consistency and a mild, sweet flavor. With about 45 calories per cup, it is low in carbohydrates and protein, and most of its calories come from saturated fat in the form of medium-chain triglycerides (MCTs).

MCTs have been linked to potential benefits such as appetite regulation and better cholesterol profiles. Still, due to limited research and its high saturated fat content, coconut milk should be consumed in moderation as part of a balanced diet.

What to check: Choose unsweetened versions and consider your overall fat intake, especially if you're managing cholesterol or heart health.

Made from oats and water, oat milk has become a favorite for its naturally sweet flavor and creamy texture. It blends well in coffee, cereal, and smoothies. Nutritionally, it’s higher in carbohydrates (19–29 grams per cup) than other plant-based milks but also provides more fiber—particularly beta-glucan, which is known to help lower LDL cholesterol.

It has 2.5–5 grams of protein and around 140–170 calories per cup. Because of its carbohydrate content, it may not suit low-carb diets but can be a satisfying option for those needing more energy or managing cholesterol levels.

What to check: Look for fortified oat milk without added sugars. For homemade versions, it’s difficult to match the nutrient levels of commercial fortified options.

Rice milk, derived from milled rice and water, is the most hypoallergenic of the milk alternatives, making it suitable for those with allergies to dairy, soy, nuts, or gluten. It has a thin consistency and naturally sweet taste but is high in carbohydrates (27–38 grams per cup) and low in protein (1 gram per cup).

Its high glycemic index means it’s quickly absorbed, which can cause blood sugar spikes—making it a less ideal choice for people with diabetes. Moreover, rice milk can contain higher levels of inorganic arsenic, so health experts recommend varying grain sources in your diet.

What to check: Use rice milk occasionally, especially for children or those who consume large amounts of rice products. Choose brands that test and limit arsenic content.

vegan milk

nutrition

diet and nutrition

vegan milk options

soy milk

oat milk

cow milk alternatives

Cow’s milk is a popular dietary staple known for its protein, calcium, phosphorus, and B vitamins. Yet, for many individuals, it isn’t suitable. People may need or choose to avoid it due to allergies, lactose intolerance, vegan lifestyles, or concerns about hormones and contaminants. Fortunately, the market now offers a range of plant-based milk alternatives—but not all are nutritionally equal. When choosing a milk substitute, it’s important to look beyond just taste and texture.Experts advise checking the label for added sugars, calcium and vitamin D fortification, protein content, and the percentage of the key ingredient (like almonds or oats). Here’s a closer look at five common substitutes for cow’s milk and how to pick the best ones for your needs.Soy MilkSoy milk, made from soybeans or soy protein isolate, is one of the most nutritionally comparable alternatives to cow’s milk. It typically contains 7–9 grams of protein per cup, which is similar to cow’s milk, and fewer calories and carbohydrates. Because it’s a complete protein source, it provides all essential amino acids, a rarity among plant-based options.However, some individuals avoid soy due to the presence of isoflavones—compounds that mimic estrogen—which have been debated for their hormonal effects. While current research does not confirm harm from moderate consumption, those with specific hormonal conditions may prefer to consult a healthcare provider.Soy milk can be a good option for cooking and drinking, but for people following a low-FODMAP diet, it’s best to choose versions made from soy protein isolate rather than whole soybeans, which can cause digestive discomfort.What to check: Look for fortified soy milk with calcium and vitamin D. If you’re concerned about GMOs, opt for organic versions.Almond MilkThis nut-based milk alternative has surged in popularity due to its light, slightly sweet flavor and low calorie content. Unsweetened almond milk typically contains just 30–35 calories per cup. However, it only provides about 1 gram of protein, making it less ideal for those needing higher protein intake.One downside is that most commercial almond milk contains only 2% almonds, meaning the drink is mostly water and may not offer the full nutritional benefits of whole almonds. Additionally, it contains phytic acid, which can inhibit the absorption of calcium, zinc, and iron.What to check: Look for almond milk with higher nut content (around 7–15%), and avoid sweetened versions to reduce unnecessary sugar intake.Coconut MilkCoconut milk is made from the white flesh of coconuts blended with water. It has a creamy consistency and a mild, sweet flavor. With about 45 calories per cup, it is low in carbohydrates and protein, and most of its calories come from saturated fat in the form of medium-chain triglycerides (MCTs).MCTs have been linked to potential benefits such as appetite regulation and better cholesterol profiles. Still, due to limited research and its high saturated fat content, coconut milk should be consumed in moderation as part of a balanced diet.What to check: Choose unsweetened versions and consider your overall fat intake, especially if you're managing cholesterol or heart health.Oat MilkMade from oats and water, oat milk has become a favorite for its naturally sweet flavor and creamy texture. It blends well in coffee, cereal, and smoothies. Nutritionally, it’s higher in carbohydrates (19–29 grams per cup) than other plant-based milks but also provides more fiber—particularly beta-glucan, which is known to help lower LDL cholesterol.It has 2.5–5 grams of protein and around 140–170 calories per cup. Because of its carbohydrate content, it may not suit low-carb diets but can be a satisfying option for those needing more energy or managing cholesterol levels.What to check: Look for fortified oat milk without added sugars. For homemade versions, it’s difficult to match the nutrient levels of commercial fortified options.Rice MilkRice milk, derived from milled rice and water, is the most hypoallergenic of the milk alternatives, making it suitable for those with allergies to dairy, soy, nuts, or gluten. It has a thin consistency and naturally sweet taste but is high in carbohydrates (27–38 grams per cup) and low in protein (1 gram per cup).Its high glycemic index means it’s quickly absorbed, which can cause blood sugar spikes—making it a less ideal choice for people with diabetes. Moreover, rice milk can contain higher levels of inorganic arsenic, so health experts recommend varying grain sources in your diet.What to check: Use rice milk occasionally, especially for children or those who consume large amounts of rice products. Choose brands that test and limit arsenic content.

5 cow’s milk substitutes—and what to look for before you buy

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Can A Pregnant Woman’s Weight Increase Health Risk In Children?

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Being hungry and annoyed is a very common occurrence. Hunger can sometimes trigger many different emotions, make things seem much more difficult than they are and generally be difficult to deal with. However, hunger and mood swings are much more serious than you might think.

A new study suggests that counting calories might not just be unpleasant; it could actually increase your risk of depression. The research, published on June 3 in BMJ Nutrition Prevention &amp; Health, found that people on low-calorie diets showed more signs of depression compared to those not dieting.

The study's results showed that overweight people and men seemed to be especially vulnerable to these mood changes when they were on a low-calorie diet. Experts noted that diets restricting calories were linked to higher depression scores, which goes against what some earlier studies found. They also added that men and overweight individuals appear to be more sensitive to the negative effects of limiting what they eat. Researchers believe that cutting calories might also deprive the brain of important nutrients it needs to keep your mood steady.

For this research, scientists looked at health information from over 28,500 people who participated in the U.S. National Health and Nutrition Examination Survey between 2007 and 2018. Everyone in the study answered questions about depression symptoms and whether they were following any specific diet.

In total, a little less than 8% of the people in the study reported having symptoms of depression. The researchers then sorted everyone based on their eating patterns. This included diets that limited calories, diets that cut out specific nutrients like carbs or fat, or diets designed to help manage health problems like diabetes or heart disease. About 87% of the people weren't on any special diet, while 8% followed a low-calorie diet, 3% limited certain nutrients, and 2% followed a diet for health reasons.

The study's findings indicated that those on diets that restricted calories had higher depression scores than those who weren't dieting. Even more, overweight people who were either eating fewer calories or limiting certain nutrients had even higher scores. The study also found that any kind of diet at all seemed to affect men's moods.

These results directly go against what some earlier studies had found, which suggested that low-calorie diets might actually help with depression. The researchers explained that this difference might be because previous studies were often carefully controlled experiments where people followed specific diets designed to ensure they got all the necessary nutrients. In everyday life, cutting calories can often lead to not getting enough important nutrients and can cause stress, which might make depression symptoms worse. 

For example, the brain needs things like glucose (from carbohydrates) and fatty acids (like omega-3s) to work well. The research team wrote that diets low in these can, in theory, make brain function worse and increase emotional symptoms, especially in men who might need more nutrients. People on such diets might also become depressed if they don't lose weight or if their weight goes up and down. 

mental health

Low Calorie Diet

Low Calorie Diet and mental health

mental health and diet

Low Calorie Diet and mood

Declining Mental Health

Being hungry and annoyed is a very common occurrence. Hunger can sometimes trigger many different emotions, make things seem much more difficult than they are and generally be difficult to deal with. However, hunger and mood swings are much more serious than you might think.A new study suggests that counting calories might not just be unpleasant; it could actually increase your risk of depression. The research, published on June 3 in BMJ Nutrition Prevention & Health, found that people on low-calorie diets showed more signs of depression compared to those not dieting.Who's Most Affected?The study's results showed that overweight people and men seemed to be especially vulnerable to these mood changes when they were on a low-calorie diet. Experts noted that diets restricting calories were linked to higher depression scores, which goes against what some earlier studies found. They also added that men and overweight individuals appear to be more sensitive to the negative effects of limiting what they eat. Researchers believe that cutting calories might also deprive the brain of important nutrients it needs to keep your mood steady.How the Study Was DoneFor this research, scientists looked at health information from over 28,500 people who participated in the U.S. National Health and Nutrition Examination Survey between 2007 and 2018. Everyone in the study answered questions about depression symptoms and whether they were following any specific diet.In total, a little less than 8% of the people in the study reported having symptoms of depression. The researchers then sorted everyone based on their eating patterns. This included diets that limited calories, diets that cut out specific nutrients like carbs or fat, or diets designed to help manage health problems like diabetes or heart disease. About 87% of the people weren't on any special diet, while 8% followed a low-calorie diet, 3% limited certain nutrients, and 2% followed a diet for health reasons.Surprising ResultsThe study's findings indicated that those on diets that restricted calories had higher depression scores than those who weren't dieting. Even more, overweight people who were either eating fewer calories or limiting certain nutrients had even higher scores. The study also found that any kind of diet at all seemed to affect men's moods.These results directly go against what some earlier studies had found, which suggested that low-calorie diets might actually help with depression. The researchers explained that this difference might be because previous studies were often carefully controlled experiments where people followed specific diets designed to ensure they got all the necessary nutrients. In everyday life, cutting calories can often lead to not getting enough important nutrients and can cause stress, which might make depression symptoms worse. For example, the brain needs things like glucose (from carbohydrates) and fatty acids (like omega-3s) to work well. The research team wrote that diets low in these can, in theory, make brain function worse and increase emotional symptoms, especially in men who might need more nutrients. People on such diets might also become depressed if they don't lose weight or if their weight goes up and down. 

As Father's Day Approaches, Food Habits Dads Must Adopt To Take Better Care Of Their Health

Fact Check: Is Taurine Really A Key Driver Of Healthy Ageing?

fact check: is taurine really a key driver of healthy ageing?

<span>Father's day</span> is around the corner and no gift is better than that of a good health! Fathers guide, support, and nurture their families and they also need care. In the struggle of prioritizing work, men often put their health on backseat, so this father's day, let's flip this. 

with age, men become more vulnerable to certain health issues, these are linked to the heart, kidneys, liver, brain, prostate, and their cholesterol levels. However, there are simple and everyday choices that can go long way in preserving health and preventing illness. 

As per the National Institutes of Health, cardiovascular diseases develops 7 to 10 years later in women than in men. As per MedStar Health, men tend to have their first heart attack an average of 10 years earlier than woman. Other studies too show that men are more prone to heart diseases at a younger age. However, small dietary changes can make a difference. 

To support their function, antioxidant-rich fruits such as blueberries, red grapes, and cranberries can be helpful. They help fight inflammation and oxidative stress—both of which can harm kidney tissue. Vegetables like red bell peppers, garlic, and onions are rich in vitamins and anti-inflammatory compounds that further protect kidney health. For protein, wild-caught salmon and egg whites are considered kidney-friendly and lower in phosphorus.

A healthy liver is crucial for detoxifying the body and processing nutrients. Foods that support <span>liver health</span> include berries, cruciferous vegetables like broccoli and cauliflower, and leafy greens. These are high in antioxidants and help the liver do its job more efficiently. Again, omega-3-rich fish comes into play here, helping reduce fat buildup and inflammation in the liver.

<h4>Food For Healthy Brain and Prostate Health</h4>

Cognitive decline is a common concern as men age. To support brain health, it's important to prioritise foods rich in omega-3s, antioxidants, and folate. Spinach, kale, walnuts, flaxseeds, and of course, fatty fish, help nourish the brain and may even delay age-related decline. A healthy brain supports not just memory, but also mood, decision-making, and quality of life.

Prostate health becomes a critical concern after the age of 50. Tomatoes, which are rich in lycopene, may help reduce the risk of prostate cancer. Cruciferous vegetables like broccoli contain sulforaphane, known for its cancer-fighting properties. Regular intake of these, combined with omega-3 fatty acids, helps keep inflammation down and promotes better prostate function.

<h4>What Helps You Manage Cholesterol</h4>

High cholesterol can quietly pave the way for heart problems. Soluble fibre from sources like oats, legumes, and certain fruits helps lower LDL cholesterol. Foods fortified with plant sterols—like some cereals and spreads—can also reduce bad cholesterol levels. And don’t forget the role of healthy fats from nuts, seeds, and avocados in keeping the good cholesterol up.

father's day

dies for dads

heart health

liver health

Father's day is around the corner and no gift is better than that of a good health! Fathers guide, support, and nurture their families and they also need care. In the struggle of prioritizing work, men often put their health on backseat, so this father's day, let's flip this. with age, men become more vulnerable to certain health issues, these are linked to the heart, kidneys, liver, brain, prostate, and their cholesterol levels. However, there are simple and everyday choices that can go long way in preserving health and preventing illness. Eat Smart For Your HeartAs per the National Institutes of Health, cardiovascular diseases develops 7 to 10 years later in women than in men. As per MedStar Health, men tend to have their first heart attack an average of 10 years earlier than woman. Other studies too show that men are more prone to heart diseases at a younger age. However, small dietary changes can make a difference. To support their function, antioxidant-rich fruits such as blueberries, red grapes, and cranberries can be helpful. They help fight inflammation and oxidative stress—both of which can harm kidney tissue. Vegetables like red bell peppers, garlic, and onions are rich in vitamins and anti-inflammatory compounds that further protect kidney health. For protein, wild-caught salmon and egg whites are considered kidney-friendly and lower in phosphorus.Keep Your Liver CleanA healthy liver is crucial for detoxifying the body and processing nutrients. Foods that support liver health include berries, cruciferous vegetables like broccoli and cauliflower, and leafy greens. These are high in antioxidants and help the liver do its job more efficiently. Again, omega-3-rich fish comes into play here, helping reduce fat buildup and inflammation in the liver.Food For Healthy Brain and Prostate HealthCognitive decline is a common concern as men age. To support brain health, it's important to prioritise foods rich in omega-3s, antioxidants, and folate. Spinach, kale, walnuts, flaxseeds, and of course, fatty fish, help nourish the brain and may even delay age-related decline. A healthy brain supports not just memory, but also mood, decision-making, and quality of life.Prostate health becomes a critical concern after the age of 50. Tomatoes, which are rich in lycopene, may help reduce the risk of prostate cancer. Cruciferous vegetables like broccoli contain sulforaphane, known for its cancer-fighting properties. Regular intake of these, combined with omega-3 fatty acids, helps keep inflammation down and promotes better prostate function.What Helps You Manage CholesterolHigh cholesterol can quietly pave the way for heart problems. Soluble fibre from sources like oats, legumes, and certain fruits helps lower LDL cholesterol. Foods fortified with plant sterols—like some cereals and spreads—can also reduce bad cholesterol levels. And don’t forget the role of healthy fats from nuts, seeds, and avocados in keeping the good cholesterol up.

as father's day approaches, food habits dads must adopt to take better care of their health

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