How to eat and still lose weight?

We all know about the cheat day or the cheat meal that allows us to indulge unhinged and it is much needed for a healthy body as well as for the well-being of a the mind that is routed through satisfied taste buds. What if you were told, that everyday can be a cheat day and you could still be healthy and fit. Minal Shah Senior Nutrition Therapist, Fortis, Mulund, claims exactly that, read on…

Cheat day is a day where you are allowed to eat whatever you want, that wouldn’t have been allowed on a strict diet. It can be a calculated and planned break during a set period of time, like a day or one meal, or it can be unplanned indulgence once in a while. But are cheat days/meals required? Yes to break the monotony and keep you from falling off the routine completely, as deprivation for long tenures can lead to bursts of overeating thus causing more damage.

However, here is another way this could be done, ideally a healthy diet is meant to allow all kinds of food with whilst being mindful of a few rules:

Follow portion control: 

This practice has science backing it up. A slice of pizza or a besan laddo can be allowed if they are restricted in certain portions. Update your self-regarding portion wise calories, i.e. 100 kcal can be achieved by 10 pieces of nuts  or 2 medium oranges or  2 tbsps of peanut butter or 2 cookies. 

Choose healthy options:

High calorie or high fat food can be healthy option. Choose healthy fats like nuts or fish over fried chips.

Differentiate between cheat foods v/s unhealthy gorging:

Indulging in a high fat dessert every day after a meal is an unhealthy habit and not a cheat meal, an aerated drink with every meal is unhealthy not a cheat food, similarly, it is for you to get the drift of how this is done and make the right choices consistently for a stable and healthy life.

Some simple pointers to remember:

• Make a list of your favorite food and write down the serving size in household measures and the calories that it provides. Next time you choose to treat yourself you know when to stop.

• Ensure that the treat has natural ingredients in it. For instance, a masala dosa is a better option over a ready to drink preserved soup.

• Follow simple basics like avoid too much of simple sugar or carbs. Replace sugar with natural ingredients like dates, apricots, fruits or flavourings like cinnamon, cardamom and so on, as they too have a sweet flavour.

• Fibre is the silver lining; presence of fibre in the diet is what makes most of the cheat food/meal justified. It’s the difference between white rice and brown rice. Choose food high in fibre like whole wheat, vegetables, whole fruits versus maida, canned tinned fruits and vegetables, sweetened juice etc.

• Use natural seasonings like lemon, pepper, chili flakes, and natural herbs to enhance the flavour over preserved spreads, sauces or dressings.  

• Try different combinations to make food interesting. For instance, a salad can be a combination of fruits and vegetables with a handful of nuts or a homemade dressing to add flavour. 

• Choose natural ingredients like a curd or homemade hummus that can be used for a dressing or a dip over preserved or ready to use mayonnaise or dressings.

• Follow the golden rule – include proteins to justify the cheat meal. Presence of protein makes it a bit more of a treat than a cheat! Eg: moong dal bhaji is a better option over potato chips. Kheer or rasgulla will be a better option compared to jalebi or donut.

• Try and modify the favourite cheats to treats by altering the recipe. Eg: a white bread cheese pizza can be made into a whole wheat bread pizza or paneer can be a replacement to cheese. 

• Follow the tradition with caution. Eg: cheat with a gobi paratha is anyday a better choice over white bread sandwich or a cup of noodles.  

• Choose what is locally and seasonally available with minimum food miles. Everything that’s fancy or expensive need not be nutritionally better or enhanced. Locally available food will safer with less or no pesticides, fresher, tastes better, aids your local farmer and economy and reduces the carbon footprint.

Calories do not define everything we eat. Assessing the nutritional composition and the source of the food is also important. Also every healthy food need not be tasteless and boring. Include what you like in moderation. Enable yourself by reading and seeking guidance from experts to differentiate good versus bad and make healthier food choices.

Leave a comment

Your email address will not be published. Required fields are marked *

Jugnu Assagao: A Culinary Odyssey Illuminated by the Glow of a Firefly

In the lush landscapes of Assagao, Goa, Jugnu emerges as more than just a restaurant; it’s an immersive journey through flavours, stories, and spaces. Housed within a meticulously restored 160-year-old Portuguese villa, this destination dining spot seamlessly blends tropical nostalgia with bold Indian culinary artistry, all under the creative vision of founders Sandeepraj Salian and Vicky Bachani. The name “Jugnu,” meaning firefly, aptly symbolizes the restaurant’s ethos: a wanderer illuminating diverse culinary paths. Sandeepraj Sailan, Co-Founder, says, “Just like a firefly is a wanderer, our menu is a journey too celebrating coastal flavours from across India, the Mediterranean, and even Thai influences, all curated with care to spark curiosity and comfort in equal measure,” and it does just that! Ambience: A Tapestry of Spaces Jugnu’s design is a masterclass in creating immersive environments. The property unfolds through nine distinct dining zones, each thoughtfully curated to evoke emotion and curiosity. From the lush tropical garden and alfresco decks to the cozy indoor dining rooms and a moody dance floor, every corner tells a story. A standout feature is the striking indoor and outdoor bars, all tastefully done, combining rustic and modern aesthetics. Culinary Artistry Rooted in Tradition Under the guidance of celebrated Chef Ajay Chopra, Jugnu’s menu celebrates India’s tropical belt and its shared culinary DNA with coastal cultures worldwide. Dishes like the Khandeshi Raani Noir, a slow-cooked mutton raan with black masala from Maharashtra—and the refreshing Watermelon Somtam showcase this global yet rooted approach. The Jugnu Butter Chicken pays homage to Delhi’s legendary Pandara Road kitchens, offering a comforting yet elevated experience. During our visit, the Pan-Seared Chilli Cheese Toast Pudding, drizzled with sriracha honey and garlic, stood out for its bold flavours, though its uniqueness might not appeal to all. The Bhatti Ke Aloo, accompanied by charred eggplant moutabel,

Sunset Serenades by the Chapora: Where Culinary Art Meets Riverside Charm

Perched gracefully along the tranquil banks of the Chapora River in Siolim, Goa, Nama Waterfront offers more than just a dining experience; it presents a harmonious blend of nature’s serenity and culinary artistry. This expansive venue, accommodating up to 320 guests with seating for 260, seamlessly marries open-air elegance with indoor sophistication, making it an idyllic setting for both sun-drenched brunches and starlit dinners. Ambience & Atmosphere As the sun dips below the horizon, Nama transforms into a vibrant haven. The gentle lapping of river waters sets a soothing backdrop, while live performances ranging from mesmerizing belly dances to fiery spectacles ignite the evening’s energy. Guests are often handed sparklers, adding a touch of whimsy to the already enchanting atmosphere. The venue’s design thoughtfully incorporates both alfresco and enclosed spaces, ensuring comfort without compromising on the panoramic views. Culinary Delights Nama’s menu is a testament to global gastronomy, weaving together flavours from Asia, Europe, and the Americas. The Wok-Tossed Prawns in Black Pepper Sauce stand out, offering tender prawns enveloped in a rich, peppery glaze. The Crispy Lotus Stem provides a delightful crunch, serving as a perfect appetizer. Pizzas here are noteworthy, boasting a hydrated dough that results in a light, airy crust, harmoniously balanced with fresh toppings. Sushi aficionados will appreciate the chef’s innovative approach. A special off-menu creation features a blend of vegetarian and salmon sushi, flambéed tableside with a splash of alcohol. This technique subtly cooks the exterior, enhancing the sushi’s flavour profile and offering a visual treat for diners. For those seeking regional flavours, the Coorgi Rice Plate is a must-try. This hearty dish brings together cabbage pachadi, mixed vegetable avial, korma gravy, and prawn sukka, delivering an authentic South Indian culinary journey on a single platter. The Malaysian Laksa Soup, a spicy coconut noodle soup,

India’s Newest And Trendiest Food Discoveries

From hidden gems and experimental kitchens to viral street eats and gourmet innovations, we spotlight the flavours and culinary concepts redefining India’s vibrant foodscape. What? Berlin Brew Beer Garden Where? Mumbai Perched atop a breezy rooftop in Andheri, Berlin Brew Beer Garden is more than just a pub; it’s a delightful culinary escape inspired by European beer gardens. This newly opened second outlet, affectionately dubbed “BrewfTop,” pairs a laid-back ambience with an impressive range of comfort food and Indian fusion flavours. The menu opens with nostalgic bar bites Chilli Cheese Toast, Masala Peanut Chaat, and Crispy Corn, perfect companions to their craft brews. The Prawns Crackers and Traditional Chana Garlic bring a savoury crunch, while the Chakna Platter is necessary for old-school snackers. For a heartier bite, we sampled the Club Sandwich, a layered delight, and the Mini Burgers, which were juicy and satisfying. The Chef’s Special Malvani Chicken stood out from the mains rich, spicy, and paired beautifully with warm kulchas. Vegetarians will enjoy the creamy Vegetable Cheese Kofta Curry and Paneer Jalfrezi. For beer lovers, their Belgian Wit and Stout are top-notch, but the Rice Lager is a refreshing surprise. With its cosy setting, creative menu, and soulful brews, Brewftop is poised to become Andheri’s go-to sundowner spot for foodies and beer lovers alike. What? BRICKS Bar & Kitchen Where? Indiranagar, Bengaluru BRICKS Bar & Kitchen has made a stylish new home on Indiranagar’s bustling 100ft Road, bringing a fresh, unfussy rooftop experience to the city’s buzzing food scene. With its cosy, foliage-filled ambience and exposed wood detailing, the space immediately invites you to relax and stay a while. But it’s not just the aesthetics that shine; the food and drinks hold their own. The menu blends bar staples with bold local flavours, making it perfect for both

Mango Mania: Discover The Flavours Recipes Sweet Tangy And Totally Irresistible!

Summer and mangoes are a match made in culinary heaven. From creamy Bengali sweets to zesty tropical ceviche, these fun recipes take the king of fruits to gourmet heights. Whether you’re hosting or just indulging, these chef-curated creations are a must-try! Mango Sandesh Rolls Mango Sandesh Rolls are a refreshing fusion of two much-loved elements: juicy, ripe mangoes and soft, sweet chenna (fresh Indian cottage cheese). This no-cook dessert brings a cool, elegant twist to summer treats, combining rich textures and light, fruity flavors. Thin mango slices are wrapped around a creamy chenna filling that’s gently kneaded with icing sugar, aromatic cardamom (elaichi), and saffron (kesar) for a subtle golden hue. Finished with a sprinkle of crushed pistachios, each bite-sized roll is a visual delight and a melt-in-the-mouth indulgence. Perfect for festive platters or simple summer gatherings, these Mango Sandesh Rolls are as effortless as they are exquisite. By Chef Parth Bajaj Chef Parth Bajaj took an unconventional path to the kitchen. An industrial engineering graduate from Nagpur, he traded machines for marinades, teaching himself the art of cooking. Today, he’s not just a self-taught chef but also a TV host and TEDx speaker. Through Instagram and YouTube, Parth shares not just recipes but relatable, behind-the-scenes glimpses of his culinary adventures, successes, failures, and everything in between. His journey proves that social media isn’t just for scrolling, it’s a place to stir up something meaningful. Ingredients: Chenna from 500 ml milk Pinch of elaichi (cardamom) powder Few strands of kesar (saffron) 3 tbsp icing sugar (or 1 tbsp regular sugar) 3 ripe mangoes Crushed pistachios for garnish Method: Knead the chenna using your palm for a few minutes until smooth. Add icing sugar, elaichi powder, and saffron to the chenna, and knead for another minute. Set aside. Peel the mangoes

You May Also Like

Connect with us