When you're battling cancer, every bite of food matters. While it's common to hear about anti cancer spices that may help fight disease, there's another side of the coin that often gets ignored—spices that could make things worse during cancer treatment.

We’ve all heard about the benefits of certain spices, especially turmeric for cancer, which is praised for its anti-inflammatory and antioxidant properties. However, not all spices for cancer are helpful, and some can interfere with medications or worsen treatment side effects.

Spices to Avoid in Cancer

Here are some of the spices to avoid in cancer:

1. Garlic

Although garlic is great for heart health, it may increase the risk of bleeding, especially when taken with medications like aspirin or warfarin. So if you’re using garlic supplements or eating it in large amounts, it might be worth reevaluating.

2. Turmeric (Curcumin)

Turmeric is one of the most widely discussed anti cancer spices, however, it is important to use it with caution. The active compound in turmeric, curcumin, is known for its potential to fight cancer cells. However, high doses may interact with blood-thinning medications or reduce the effectiveness of certain chemotherapy drugs.

3. Ginger

Ginger, widely known for its ability to relieve nausea, may not always be safe during cancer treatment. Ginger has the potential to interact with blood thinners, which can increase the risk of bleeding.

4. Chili peppers

Chilli peppers, known for their heat, contain a compound called capsaicin. While it might help in small doses, spicy food can cause serious discomfort for cancer patients, particularly those who have mouth sores or digestive issues from treatment.

5. Black Pepper

Black pepper can alter how your body absorbs medications by increasing their potency, leading to unexpected side effects. It is wise to use it sparingly if you’re on cancer drugs.

Conclusion

While it’s tempting to experiment with natural remedies, not all spices are your friends during cancer. Do check with your doctor before making any significant dietary changes. Alongside being mindful of what you eat, it's equally important to think about the financial burden that comes with cancer. Medical expenses can pile up quickly, so having a good health insurance policy or even critical illness insurance can make a huge difference.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

A balanced and healthy diet is important for your overall well-being, and one of the most crucial components of a balanced diet is fibre. Including fibre rich foods in your meals can significantly improve digestion, support weight loss and enhance overall health. Let's explore some of the best foods high in fibre and how they can benefit you.

List of fibre-rich foods

Here is a curated list of foods high in fibre:

1. Pears

Juicy, sweet and packed with fibre—pears are an easy way to add more fibre to your day. Eat them raw and fresh, toss them in a salad or blend them into a smoothie.

2. Strawberries

Not only do strawberries taste amazing, but they're also full of fibre, vitamin C and antioxidants. They go well with yoghurt, smoothies or just on their own.

3. Avocado

Avocados offer more than healthy fats—they're also loaded with fibre. Spread it on toast, add it to salads or even try it in a dessert.

4. Oats

Oats are one of the best sources of soluble fibre, which helps lower cholesterol. Try them as oatmeal, overnight oats or blend them into a smoothie.

5. Apples

"An apple a day keeps the doctor away," a popular saying that holds some truth. Apples contain both soluble and insoluble fibre, making them great for digestion.

6. Raspberries

Raspberries are big on fibre and flavour. Sprinkle them over oatmeal, yoghurt or enjoy them as a healthy snack.

7. Bananas

Bananas are a great on-the-go snack and form a great pair with peanut butter for an extra fibre boost.

8. Carrots

Crunchy, tasty and loaded with fibre, carrots are versatile that can be eaten raw, roasted or blended into soups.

9. Beets

Beets don't just boost iron levels; they're also full of fibre. Add them to salads or blend them into delicious smoothies.

10. Broccoli

Broccoli is a fibre powerhouse with the added benefits of vitamin C and antioxidants.

Conclusion

Including fibre-packed foods in your diet can prevent many lifestyle-related diseases, reducing your need for medical intervention. While maintaining a healthy diet is essential, having health insurance for family ensures that you are covered in case of unexpected medical expenses. A well-balanced diet, combined with the right medical insurance, provides a comprehensive approach to health and well-being.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Yoghurt and curd are both popular dairy products, but they are not the same. Many people use these terms interchangeably, yet they differ in preparation, nutritional value and health benefits. Yoghurt is made using specific bacterial strains, while curd forms naturally when milk is fermented with an acidic substance like vinegar. Their taste, texture and impact on digestion also vary. Choosing between yoghurt and curd depends on health needs, dietary preferences and lifestyle. In this blog, you can take a look at   vs curd and which one might suit you better.

List of differences between yogurt & curd

Both yoghurt and curd have unique qualities. Here are some of the major curd and yogurt difference:

Conclusion

Both yoghurt and curd are nutritious, but yoghurt is a better choice for those needing probiotics and easier digestion. Curd, on the other hand, is a traditional option with its benefits. Regular consumption of either can support gut health and strengthen immunity. However, digestive issues, lactose intolerance or weakened immunity can affect dietary choices. That’s why maintaining good health with the right diet is crucial. But sometimes, even with a healthy diet, medical emergencies arise. Unexpected illnesses can lead to high medical costs. Having senior citizen health insurance ensures financial protection in such situations. Health insurance plans cover hospital bills and treatments, giving you peace of mind while you focus on staying healthy.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Good nutrition is key to a healthy life. The right nutrients support immunity, boost energy and reduce the risk of diseases. A balanced diet provides essential vitamins, minerals and other compounds that keep the body functioning well. Deficiencies can lead to fatigue, weak immunity and long-term health problems. Eating a variety of nutrient-rich foods ensures year-round wellness. In this blog, let us look at some of the best nutrients for health.

List of nutrients for year-round health

A balanced intake of essential nutrients is necessary for overall well-being. Here are some of the most important nutrients for health:

• Vitamin C: Strengthens immunity, supports skin health and helps wound healing.
• Vitamin D: Vital for bone health, mood regulation and immune function.
• Omega-3 fatty acids: These acids improve heart health, reduce inflammation and support brain function.
• Calcium: Essential for strong bones, teeth and muscle function.
• Magnesium: Helps with muscle relaxation, nerve function and energy production.
• Zinc: Boosts immune function, promotes wound healing and supports growth.
• Iron: Prevents anaemia, boosts energy and aids oxygen transport in the blood.
• Fibre: Supports digestion, lowers cholesterol and regulates blood sugar levels.
• Protein: Builds and repairs tissues, supports muscle health and provides energy.
• B Vitamins: Improve brain function, energy levels and red blood cell production.
• Antioxidants: Protect cells from damage, slow ageing and reduce disease risks.
• Probiotics: Maintain gut health, improve digestion and boost immunity.
• Potassium: Regulates blood pressure, supports heart health and prevents muscle cramps.

Conclusion

Eating a good balanced diet rich in these nutrients keeps the body strong and resilient. However, even with the best nutrition for health, unforeseen health issues can arise. Ageing, chronic illnesses or unexpected medical emergencies may require hospital visits and treatments. This is where health insurance for family becomes valuable. Investing in medical insurance today ensures a secure and stress-free future. So, make smart choices in both nutrition and healthcare for a healthier and happier life.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Updated on - 30 Jan 2026

Elevated uric acid can cause joint pain, stiffness and even kidney issues, affecting your daily comfort and long-term health. While medications can help, making mindful dietary choices is equally important. Including dry fruits like dates, cashews, pistachios and walnuts in your diet can naturally support kidney function, reduce inflammation and help manage uric acid levels.

This blog explores the best dry fruits to lower uric acid, safe daily portions and simple lifestyle tips for overall well-being.

Dry fruits for lowering uric acid

High uric acid can manifest in various ways, ranging from joint stiffness and immobility to severe organ-related complications in extreme cases. In addition to medication and other interventions, here are a few dry fruits to lower uric acid levels:

1. Dates

Most remedies for high uric acid focus on supporting kidney function to restore normal uric acid levels. Due to their high dietary fibre and potassium content, dates serve as an excellent natural remedy for this purpose. They also contain virtually no purine levels, paving the way for recovery.

2. Cashews

Cashews serve a two-pronged role in remedying high uric acid. Their monounsaturated fats support heart health and boost the body’s metabolic capabilities. Simultaneously, cashews contain magnesium that supports kidney function.

3. Pistachios

Pistachios are full of helpful antioxidants like polyphenols. These play a decisive role in neutralising the effects of oxidative stress, such as inflammation and uric acid build-up.

4. Walnuts

Walnuts are one of the most beneficial dry fruits for uric acid. They are high in omega-3 fatty acids and low in purines, making them a great snack to manage uric acid levels and also combat the associated symptoms.

How much dry fruit should you eat daily for uric acid control

For managing uric acid, dry fruits should be consumed in small portions, as some types are high in calories and natural sugars. A safe daily amount is a small handful (about 20–30 grams) of low-purine dry fruits such as almonds, walnuts, pistachios and cashews.

Limit intake of raisins and dates, as their high sugar content may affect uric acid levels in some people. Pair dry fruits with plenty of water and maintain a low-purine diet for optimal results.

Other natural ways to reduce uric acid

Here are a few ways you can reduce uric acid levels naturally:

1. Food

Food is the best medicine. Adding certain food items like high-fibre foods (whole grains, vegetables, fruits), vitamin C-rich foods (guava, kiwi, orange, broccoli), coffee and cherries, low-fat dairy items, dry fruits, etc., to your diet can help in lowering uric acid levels.

2. Physical exercise

Regular exercise can increase a person's lifespan by four to six years if they have high uric acid levels. While high-intensity exercises may cause uric acid rises, low-to-moderate intensity sports like swimming, strolling or cycling are most beneficial.

3. Stay hydrated

Elevated uric acid levels are directly linked to dehydration. The kidneys can efficiently eliminate excess uric acid if you consume at least eight glasses of water each day.

4. Weight management

Cutting calories and keeping a healthy weight lowers uric acid levels. In fact, maintaining a healthy weight reduces insulin resistance, which may increase the likelihood of uric acid flare-ups.

Foods to avoid when you have high uric acid

Limit or avoid alcohol, sweets, seafood like scallops, tuna, haddock, mussels and codfish, sugary drinks, game meats such as venison, veal and goose, turkey, organ meats like liver, kidneys or brain, highly processed foods and yeast or yeast extracts.

Importance of hydration and balanced diet

Staying well-hydrated helps the body flush out excess uric acid and reduces the risk of crystal buildup in the joints. A balanced diet rich in fruits, vegetables, whole grains and low-purine foods further supports healthy uric acid levels and helps prevent flare-ups. Combining proper hydration with mindful eating is essential for effective long-term management of uric acid.

Role of health insurance in managing uric acid–related conditions

Having a health insurance policy ensures access to quality medical care without financial strain. It can help manage conditions associated with high uric acid, such as gout or kidney problems, by covering expenses for doctor consultations, diagnostic tests, medications and hospitalisation if needed. Many plans also include preventive check-ups, supporting early detection and timely management.

This is particularly beneficial for senior citizens, making health insurance a key part of long-term uric acid management.

When to consult a doctor for high uric acid

You should consult a doctor if you experience frequent gout attacks, severe joint pain or swelling. Persistent fatigue or symptoms of kidney stones, such as back pain or difficulty urinating, also warrant medical attention.

Timely consultation helps prevent complications, including irreversible joint damage or kidney problems, by ensuring early detection and appropriate treatment. Having suitable health insurance plans can further support you by covering medical consultations, tests and treatments related to high uric acid conditions.

Conclusion

Managing high uric acid goes beyond simply preventing flare-ups; it’s about safeguarding your long-term joint and kidney health. Incorporating low-purine dry fruits, staying hydrated, exercising regularly and maintaining a healthy weight can all support better uric acid control. At the same time, having the right health insurance plan, including options like senior citizen health insurance, ensures that unexpected medical needs, such as gout treatment or kidney care, are covered without financial stress.

By combining mindful lifestyle habits with proper protection, you can take proactive steps to maintain both your uric acid levels and overall well-being. Fill out the form below to get personalised guidance from our insurance experts and secure the coverage that suits you best.

FAQs

1. Does apple cider vinegar help reduce uric acid?

Mixing a spoonful of apple cider vinegar with water and drinking it daily is said to reduce uric acid by alkalising the body.

2. Can medications increase uric acid?

Yes. Medicines that can raise uric acid levels are aspirin, ciclosporin, cytotoxic chemotherapy drugs, diuretics, ethambutol, fructose, levodopa, nicotinic acid, pyrazinamide, tacrolimus and testosterone.

3. How is high uric acid diagnosed?

Uric acid levels can be seen through a simple blood or urine test.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Today’s world may necessitate many individuals to spend long hours staring at screens, placing strain on the eye muscles. Alternatively, spending long hours in the sun could mean exposure to the sub’s UV rays. In many of these cases, such as with working professionals, cutting out screen time or reducing time under the sun isn’t an option. What you can do instead is adopt lifestyle and dietary changes to support your eye health. This blog shall go through the benefits of consuming dry fruits for eye care.

Dry fruits for eye health

Dry fruits are accessible snacks that can be consumed on the go. Importantly, they are great sources of many vital nutrients, including Vitamin E, A and C, omega-3 fatty acids and zinc. All of these can support eye strength, providing suitable reinforcement even under conditions of strain.

Dry fruits are also rich in antioxidants such as lutein and zeaxanthin. These can effectively ward off the harmful effects of UV rays, helping prevent issues like cataracts and age-related muscle degeneration.

Another key benefit of consuming dry fruits is their role in regulating blood sugar levels. Dry fruits like dates support glucose homeostasis due to their high fiber content. This can help manage diabetic tendencies and reduce the risk of issues such as diabetic retinopathy.

A few dry fruits that function as great foods for eye health:

1. Golden raisins
2. Dates
3. Dried apricots

Conclusion

Adding nutrient-rich dry fruits to your diet strengthens eye muscles and nerves while providing a delicious and long-lasting way to support your vision. However, dry fruits should be incorporated as part of a larger diet aimed at boosting eye health and always paired with regular visits to your ophthalmologist. Medical insurance can help you access these necessary check-ups while covering treatment during emergencies.

Depending on your healthcare requirements and budget, you can opt for individual plans or health insurance for family.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Inflammation is the body’s immune response that helps the body fight infection and injury. It is essnetially a series of body processes that clear necrotic or damaged cells/ tissues and expel the cause of injury. Inflammation manifests as a rise in body temperature, redness, swelling or heat.

Inflammation is typically a good sign that promotes healing. However, sometimes the body can suffer from chronic symptoms of inflammation due to lifestyle, illness or peristent exposure to contaminants, among other reasons. This can have a negative effect on the body, necessitating intervention.

Nutrients to reduce inflammation

The symptoms of chronic inflammation can be remedied with lifestyle modifications and a balanced diet. Some nutrients that can reduce inflammation in body are as follows:

1. Vitamin C

Vitamin C has been used for long as a potent anti-oxidant that can combat the effects of free radicals, including inflammation. Citrus fruits are the best sources of this vitamin and also contain flavonoids, which can reduce inflammation. Some sources of Vitamin C:

• Oranges
• Grapefruits
• Lemons
• Bell peppers
• Strawberries

2. Vitamin E

Vitamin E is also extremely beneficial in fighting free radicals and consequently protecting cells from damage. Eating foods rich in this nutrient can also regulate immune responses. Some sources of Vitamin E:

• Nuts like almonds and peanuts
• Mangoes
• Avocados
• Spinach
• Broccoli

3. Polyphenols

Polyphenols are plant-based nutrient compounds that have strong anti-inflammatory properties. Some accessible sources of polyphenols are as follows:

• Dark chocolate
• Green tea
• Olive oil
• Berries

Conclusion

Chronic inflammation can be a painful condition to live with but with the right type of intervention, it’s possible to manage its effect.

While a good diet and lifestyle changes can make a significant difference, it’s important to remember that chronic inflammation always has an underlying cause. Health insurance plans can provide access to appropriate treatment and cover associated costs. Older adults, who are especially prone to inflammation, can benefit from tailored senior citizen health insurance.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Insulin is an essential hormone manufactured by the pancreas. It converts the sugar you consume into energy. However, if you happen to be resistant to the effects of insulin, your cells do not absorb any energy from sugar, leading to increased sugar levels in the blood. This prompts even more insulin production that eventually wears out the pancreas, leading to a permanently heightened blood sugar level, putting those with the condition at risk of developing diabetes.

As the condition requires quick intervention and extended treatment, it’s important to remain vigilant about typical symptoms. This blog will detail the signs to look out for and offer direction on how to reduce insulin resistance.

Symptoms of insulin resistance

Often, insulin resistance may not present with any symptoms at all, which makes regular health check-ups essential. However, in other cases, some common symptoms are as follows:

• The presence of pigmented, velvet-like skin patches on the body, especially in areas like the armpits or groin, can be a signal of insulin resistance. These are called acanthosis nigricans.
• PCOS is often linked with the incidence of insulin resistance.
• Poor vascular health is the most glaring indicator of insulin resistance. If you find yourself feeling increased levels of fatigue, breathlessness or weight fluctuations, it’s advisable to get a check-up immediately.
• Increased urination and thirst are usually indicative of high blood sugar levels.
• High blood pressure and cholesterol are common markers of insulin issues.
• If you have previous diagnoses of PCOS, fatty liver disease or metabolic syndrome, you are susceptible to insulin resistance.

Conclusion

Identifying and treating insulin resistance hinges on the early identification of associated conditions. Frequent health check-ups and blood tests are necessary tools in this process. A health insurance policy can help individuals deal with the costs associated with the often life-long treatment of insulin resistance. If you’re navigating a diagnosis, a critical illness insurance plan can cover life-threatening issues associated with insulin resistance, keeping you protected in the long run.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Regulating blood sugar levels is an important part of maintaining overall health and wellness. Healthy eating habits followed by a better lifestyle can help achieve this, especially for those with diabetes or insulin resistance.

If you’re wondering how to lower blood sugar with a proper diet, a well-rounded eating plan that incorporates nutrient-dense, low-glycemic-index foods can be highly effective in maintaining stable blood sugar levels.

List of foods to lower blood sugar

If you are following a diabetic-friendly diet, you must include certain food items in your daily menu. Here is a list of foods to lower blood sugar levels in a natural way.

• Foods that contain high amounts of sugar must be avoided. Instead you can eat foods that have a low glycemic index. Papaya, guava, berries, apricots, peaches and plums are good choices. But avoid fruits like dates, bananas and jackfruit.
• Broccoli and sprouts contain sulforaphane, a type of isothiocyanate with blood sugar-reducing properties.
• Leafy greens and non-starchy vegetables contain fibre and nutrients. For better results include tomatoes, onions and peppers in your menu.
• Foods containing protein, vitamins, minerals and antioxidants can help regulate blood sugar levels. Seafoods like marine fish and shellfish fall into this category.
• In Mexico, pumpkin is mainly used to regulate blood sugar due to its high polysaccharide content. However pumpkin seeds are more effective in lowering blood sugar because of their healthy fat content.
• Research has shown that consuming tree nuts can help reduce blood sugar.
• Ladies finger can be consumed in plenty as it contains a powerful polysaccharide called Rhamnogalacturonan which has powerful anti-diabetic properties.
• Flax seeds and chia seeds can help control blood sugar levels.
• Oatmeal with its high soluble fibre content can help control blood sugar.
• Fermented dairy products like yoghurt can help regulate blood sugar.
• Eggs are rich in vitamins, proteins and antioxidants. Including eggs as a healthy protein source in your diabetic-friendly diet will benefit you.

Conclusion

Protecting your health is your prime responsibility. Though you follow a healthy diet and a better lifestyle, unexpected health-related issues may still arise. A good health insurance plan can help you meet unexpected medical expenses and provide financial security against hospitalisation, consultations and medicine costs, among other things. Understand the terms and conditions thoroughly and opt for good individual health insurance plans to tackle financial burden during tough times.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Updated on - 02 Feb 2026

Starting a keto diet can feel confusing, especially when you are not sure which foods to avoid. Since the keto diet is all about keeping your carbs very low, eating the wrong food can easily slow down your progress. Many beginners make simple mistakes, like choosing fruits, snacks or drinks that seem healthy but are actually high in sugar. Some everyday foods, such as bread, rice, potatoes and certain sauces, can also push you out of ketosis. Knowing what to avoid helps you stay on track and makes the diet easier to follow. Let’s take a closer look.

List of Foods to Avoid in the Keto Diet

Here is the list of foods to avoid in the keto diet:

1. Starchy Vegetables

Avoid starchy vegetables like potatoes, yams, sweet potatoes, peas and corn because they are high in carbohydrates. Instead, include low-carb vegetables like carrots and beets in your diet.

2. Fruits, Juices and Soda

Though fruits are known for their nutritional benefits, certain fruits like grapes and bananas are not advisable because of their high carbohydrate content. You can use oranges and strawberries in a modest amount. Soda is not allowed in the keto diet due to its high carb content.

3. Processed Foods

It is well-known that processed foods are not health-friendly. Avoid trans fats and highly processed foods like margarine, which contain high amounts of carbohydrates.

4. Sweets and Dairy

Flavoured cottage cheese, milk, sweetened yoghurt and similar products must be avoided because they contain varying amounts of sugar and carbohydrates. Cow’s milk is high in carbohydrates; consider trying almond milk instead.

5. Sugary Items

If you are on a ketogenic diet, avoid items like honey, sugar, BBQ sauce, ketchup and chilli sauce. These sauces have high carbohydrate content and preservatives, and they provide no nutritional benefits.

6. Chocolates and Dried Fruits

Dried fruits and white chocolates are not keto-friendly because of their carbohydrate content. Instead, you can include small amounts of dark chocolate (with a high cocoa percentage) in your diet as a suitable alternative.

Common Mistakes Beginners Make on Keto

Many beginners make simple mistakes when starting a keto diet. One common mistake is eating too many hidden carbs found in sauces, snacks and packaged foods. Some people also reduce carbs too quickly, which makes them feel tired or weak. Others forget to drink enough water or add salt, causing headaches or cramps. Eating large amounts of unhealthy fats is another issue. Knowing what the keto diet is before starting will help you stay safe and get better results.

Health Risks of Eating High-Carb Foods on Keto

Eating foods with high carbohydrates does carry a few health risks with keto:

• It can take you out of ketosis and prevent your body from burning fat efficiently.
• You may feel tired, bloated or get headaches after eating too many carbs.
• High-carb foods can cause sudden spikes and drops in blood sugar.
• You may find that you will gain weight again after eating carbs in large amounts.
• It can lead to cravings that make it difficult to stick to the keto diet.

Keto-Friendly Alternatives to Restricted Foods

When you follow a keto diet, you can still enjoy your favourite foods by choosing smart alternatives. Instead of regular rice, you can try cauliflower rice. Swap wheat rotis or bread with almond-flour or coconut-flour versions. If you miss noodles, zucchini noodles or zoodles work well. For snacks, choose nuts, cheese or seeds instead of chips. These simple swaps help you stay in ketosis while still enjoying tasty meals without feeling restricted.

Tips to Maintain a Balanced Keto Lifestyle:

• Drink plenty of water to stay hydrated and avoid tiredness.
• Add healthy fats like avocado, nuts and olive oil to your meals.
• Choose fresh vegetables, especially leafy greens, for daily nutrients.
• Avoid hidden sugars by checking food labels carefully.
• Eat small, regular meals to keep your energy steady.
• Plan your meals in advance to avoid cravings.
• Listen to your body and adjust the diet if you feel weak or dizzy.

Conclusion

Knowing which foods to avoid on a keto diet is just as important as knowing what you can eat. High-carb foods can slow your progress and push your body out of ketosis. Processed snacks and fried items can also affect your energy. By choosing cleaner, low-carb options, you give your body a better chance to burn fat effectively.

Alongside a healthy diet, having a health insurance policy is important for financial protection during medical emergencies. This policy can include specific covers like an individual health insurance plan, a critical illness plan or a senior citizen insurance plan to suit your needs. You can learn more about the different plans by filling out the form provided on this page.

FAQs

1. Can bread be eaten in a keto diet?

Bread should be avoided because it is high in carbs and can stop your body from staying in ketosis.

2. Are fruits allowed in the keto diet?

Most fruits are not allowed because they contain too much sugar. Only small amounts of low-carb fruits like berries are fine.

3. Why should I avoid sugary drinks on keto?

Sugary drinks raise your carb levels quickly and make it harder for your body to burn fat for energy.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Tea tree oil, when used topically, has a range of benefits, particularly for skin, hair and nails. Renowned for its antimicrobial and anti-inflammatory properties, it can help minimise symptoms of certain skin conditions. In addition to its scientifically supported benefits, tea tree oil is an affordable option for those seeking natural remedies, provided it is used as directed.

In this blog, we explore some potential benefits of tea tree oil.

Tea tree essential oil benefits

Here are some tea tree oil benefits:

1. Fights fungal infection

Tea tree oil possesses antifungal properties, which may help combat fungal pathogens. It could be beneficial in treating conditions like athlete's foot (tinea pedis) when used alongside antifungal medications.

1. Helps fight acne

Tea tree oil helps combat acne by reducing acne-causing bacteria on the skin. It can prevent breakouts and soothe existing pimples by minimising inflammation.

1. Help combat body odour

Tea tree oil is known for eliminating odour-causing bacteria, making it an effective natural deodorant alternative. Its antibacterial properties help manage underarm odour caused by perspiration, offering a chemical-free option compared to commercial deodorants and antiperspirants.

1. Antiseptic properties

Tea tree oil can help treat and disinfect minor cuts and abrasions that can cause infection in open wounds. Its  antibacterial properties make it a valuable option for reducing the risk of bacterial infections.

Can I use tea tree oil daily?

While you can use tea tree oil daily, it's important to do so with caution. If used topically, it should be diluted with a carrier oil— like coconut or jojoba— to avoid skin irritation. Do a patch test to make sure your skin reacts well. However, if you're unsure about daily use, it's advisable to consult with a healthcare professional.

Conclusion

While tea tree oil offers a variety of potential benefits, further research is needed to fully confirm its effectiveness in many health-related uses. Always consult a medical professional, especially if you have sensitive skin or underlying health conditions.

As you explore natural remedies for everyday wellness, it's equally essential to be prepared for unexpected health concerns. Investing in health insurance for family ensures that you and your loved ones have access to quality medical care when needed. Good medical insurance offers peace of mind alongside your wellness routine.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Lavender, a fragrant herb famous for its vibrant purple or bluish flowers, is renowned for its calming and therapeutic properties. It is widely used in aromatherapy to help reduce stress, improve sleep quality and ease mild anxiety.

Let's explore the various lavender essential oil benefits.

Advantages of lavender essential oil

Here are some potential benefits of lavender oil:

1. Helps with inflammation and pain

One key reason behind this benefit is the presence of natural compounds like flavonoids, which may help soothe discomfort and support overall healing of muscle pain.

2. Promotes relaxation

It's known to help soothe the nervous system, enhance mood and even support lower blood pressure levels. Compounds like linalool found in lavender essential oil have been shown to reduce anxiety and promote a sense of calm.

3. Relieves skin irritation

Applying diluted lavender oil to the affected area may promote faster healing and soothing, making it a gentle yet effective addition to basic first-aid care.

4. Improves sleep quality

Using 2-3 drops of lavender essential oil on your diffuser or pillow can create a calming environment that supports deeper, more restful sleep.

How to use lavender oil?

While lavender oil is beneficial, always do a patch test before applying it to the skin.

Here are some common lavender oil uses:

1. Aromatherapy: Adding a few drops to a humidifier or diffuser promotes relaxation and enhances sleep quality.
2. Topical application: Mix it with coconut or jojoba oil and apply to the skin to soothe minor burns, cuts, insect bites or muscle aches.
3. Bath soak: Adding 5-6 drops of lavender oil to warm bath water offers a calming and stress-relieving soak.
4. Massage: Mix with a carrier oil to use it for a relaxing massage helps ease tension and muscle soreness.
5. Hair care: Adding 3-4 drops to your hair-oil or shampoo helps strengthen scalp health.

Conclusion

There are various advantages of lavender oil, and incorporating it into your daily routine can have a positive impact on your overall well-being. As you prioritise your health, it's equally important to invest in health insurance for family to ensure that your loved ones are covered in case of unexpected health issues. A good health insurance policy provides peace of mind, helping to manage medical expenses and ensuring that you have access to the care you need.

 Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

The SVAMITVA Scheme is a transformative initiative that was launched by the government of India to provide rural landowners with legal ownership documents. This scheme seeks to ensure that rural households are digitally empowered and have land ownership clarity. It also brings financial stability and dispute resolution to villages by issuing the Svamitva card.

This article explores the key aspects of the SVAMITVA Scheme, including how it works, its objectives, benefits, application process and the advanced technology driving its implementation.

What is the Swamitva scheme?

The Swamitva Scheme, also known as the PM Svamitva Scheme, was launched in April 2020 by the Ministry of Panchayati Raj. It involves a survey of villages and mapping with improvised technology in village areas. Svamitva focuses on mapping rural inhabited lands using drones and modern technology to grant property rights to homeowners. Villagers receive a Svamitva property card as legal proof of ownership, enabling them to leverage their property for loans and other benefits.

How does the Svamitva Scheme work?

The Svamitva Yojana uses advanced surveying techniques to map the village land in detail. The process involves:

• Drone surveys: High-resolution mapping of villages.
• GIS technology: Digitising land records for accuracy.
• Legal documentation: Issuing Svamitva card to landowners.

Objectives of the Svamitva project

The key objectives of the Svamitva project include:

• Legal ownership: It provides villagers with official documents as proof of residential property.
• Financial inclusion: It supports economic development by enabling landowners to use property as collateral for loans.
• Reducing disputes: It minimises land conflicts through clear demarcation and creating legal documentation.
• Rural development: It improves planning and infrastructure development in villages through accurate land data.

Benefits of SVAMITVA Scheme

The PM Svamitva Yojana offers numerous advantages, including:

• Legal ownership: Residents gain legal proof of ownership by receiving a Svamitva property card.
• Financial inclusion and access to credit: Property owners can access loans using their card as collateral.
• Dispute resolution: It reduces conflicts over boundaries through accurate mapping.
• Better planning and governance: Digitised records improve administration. Local bodies use the mapped data for village planning, taxation and service delivery.
• Economic growth: It encourages investment in rural properties.
• Insurance access: Owners can use property documents to access services like a health insurance plan, including senior citizen health insurance, for added security.

How to apply for the Svamitva card?

Here are the steps to follow:

• Visit the official nic.in apply online portal.
• Enter Aadhaar and property details.
• Upload the necessary documents.
• Submit the application for verification.
• After approval, the Svamitva card is delivered to the applicant's address.

Implementation process of Svamitva Scheme

Implementation involves:

• Village identification: The states select villages for drone surveys.
• Awareness campaigns: Officials educate villagers about the scheme.
• Drone mapping: High-tech drones capture land data.
• Data processing: GIS tools are used to create digital land records.
• Card distribution: Eligible residents receive their Svamitva property card.
• Data integration into the state property record systems.

Funding for Swamitva Yojana

The Swamitva Yojana is fully funded by the central government through the Ministry of Panchayati Raj to ensure consistent rollout of funds. The allocated funds are used for drone operations, data processing, officials' training and the distribution of Svamitva property cards.

Technology used in SVAMITVA Scheme

The SVAMITVA Scheme uses modern technology tools to ensure accuracy and scalability:

• Drone Surveys for high-resolution mapping and precise aerial surveys.
• CORS (Continuously Operating Reference Stations) for real-time geo-spatial data accuracy.
• GIS Platforms for visualisation, accurate mapping and land database management.
• Mobile apps for field data collection. These technologies ensure that the scheme is both efficient and future-ready, supporting digital India goals.
• Block chain: To prevent tampering of records.

FAQs

1. What if my property is not listed in the drone survey?

You can raise a grievance at the Gram Panchayat level or reapply during the next survey phase.

2. Can I apply online?

Yes, visit svamitva.nic.in apply online for online registration.

3. How does the scheme benefit senior citizens?

With the Svamitva card, senior citizens can access senior citizen health insurance or other welfare schemes requiring proof of residence and asset ownership.

Conclusion

The SVAMITVA Scheme is a revolutionary step towards empowering rural India by granting property rights. With the Svamitva card, villagers can secure their future, reduce land disputes and ensure economic development. While this scheme offers significant benefits related to land ownership, it's equally important to safeguard your health with the right insurance coverage. Having a comprehensive health insurance plan ensures that you are financially protected against medical expenses. For those caring for elderly family members, senior citizen health insurance can provide added peace of mind, covering healthcare costs like surgeries and treatments.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

India’s rapid urbanisation has led to significant health challenges, such as overcrowding and inadequate medical facilities. The National Urban Health Mission (NUHM) is a government initiative launched to improve healthcare services in urban areas. NU HM focuses on delivering quality medical care to urban vulnerable groups.

This article explores key features, objectives, eligibility and benefits of NUHM, and how it addresses India’s urban population’s healthcare needs.

What is the National Urban Health Mission (NUHM)?

NUHM was introduced in 2013 under the National Health Mission (NHM) to strengthen urban public healthcare systems. Urban dwellers face high population density, unplanned settlements and a lack of affordable healthcare. The NUHM scheme ensures the urban marginalised population receives healthcare through NUHM hospitals, dispensaries and outreach programs. This urban health mission mainly targets urban populations like slum dwellers, construction workers, street vendors and the homeless. Unlike rural healthcare programs, NUHM caters to the unique challenges of urban health, including a lack of sanitation and non-communicable diseases. The mission emphasises strengthening infrastructure, increasing the healthcare workforce and promoting health insurance schemes.

Objectives of the NUHM scheme

The NUHM scheme has objectives to enhance healthcare accessibility and ensure better health outcomes in urban areas, including:

1. Developing public health infrastructure by upgrading existing urban healthcare facilities and building new ones.
2. Reducing infant and maternal mortality rates through ensuring safe deliveries, immunisation and postnatal care.
3. Empower local communities and engage community participation by involving NGOs and other stakeholders in healthcare delivery.
4. Promote health insurance by encouraging enrollment in individual health insurance schemes like Ayushman Bharat.
5. Reducing health inequalities through equitable healthcare access to provide essential health services to the urban vulnerable populations.
6. Converge health with other services by collaborating with sanitation, housing and water supply departments to improve social determinants of health.
7. Improve primary healthcare by establishing Urban Primary Health Centres (UPHCs).
8. Prevent communicable diseases by strengthening disease surveillance and control in slums.

Features of NUHM

The NUHM incorporates several key features to meet its goals, including:

1. Urban Primary Health Centres (UPHCs): These centres provide outpatient care, maternal and child services and essential diagnostics.
2. Mobile Medical Units (MMUs): In areas without infrastructure, mobile units serve as travelling clinics, providing health care to underserved areas.
3. Public-Private Partnerships (PPPs): NUHM encourages collaboration with NGOs and private hospitals to expand service delivery.
4. Outreach through ASHAs and MAS: Accredited Social Health Activists (ASHAs) are trained to engage with the community in health awareness and referrals. Mahila Arogya Samitis (MAS) facilitate women’s participation in health awareness and action.
5. Focus on non-communicable diseases (NCDs): Given the rise of hypertension, diabetes and other chronic conditions in urban areas, NUHM prioritises screening and preventive services.
6. Referral systems: Linking UPHCs with NUHM hospital for advanced treatment.
7. Health cards: Issuing cards to beneficiaries ensures easy access to healthcare services.

Eligibility for NUHM scheme

The NUHM scheme is inclusive, focusing on the most vulnerable sections of society. It primarily targets:

1. Residents of urban slums and informal settlements.
2. Urban homeless, street vendors and daily wage workers without access to healthcare.
3. Migrant workers and those without access to regular health facilities and medical security.
4. Marginalised communities: While no income limit is set, priority is given to economically weaker groups in society.

Benefits of NUHM

The urban health mission offers direct and indirect benefits,  including:

1. Affordable healthcare: Free and subsidised health services at UPHCs and NUHM hospitals. 
2. Preventive care and disease control: There is screening and treatment for TB, HIV and other communicable diseases.
3. Health insurance coverage: NUHM facilities link individuals with individual health insurance plans.
4. Maternal and child health services: Antenatal care, immunisations and nutrition support.
5. Emergency services: Access to ambulance services for critical care.
6. Health awareness: MAS and ASHAs hold hygiene, sanitation and preventive care campaigns.

FAQs

1. How can I locate a NUHM hospital in my city?

You can check with your local municipal corporation or visit the National Health Mission website for a directory of NUHM hospitals and UPHCs.

2. Are private hospitals part of NUHM?

Yes, the NUHM scheme collaborates with private hospitals under PPP models to extend services.

3. Can I use NUHM along with my health insurance?

Yes. While NUHM provides basic care, individual health insurance can complement it by covering hospitalisation and advanced treatments.

4. Can migrants avail of NUHM benefits?

Yes, migrants residing in urban areas are eligible for NUHM services.

Conclusion

The National Urban Health Mission (NUHM) is a transformative step towards equitable healthcare in India’s rapidly growing urban areas. While enrolling in the NUHM scheme offers valuable healthcare access for eligible individuals, it is also crucial to consider securing health insurance that can help cover hospitalisation costs, surgeries, emergency treatments, outpatient services and prescription medications, providing a safety net for unexpected medical expenses and ensuring comprehensive care when needed.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

You might have heard of the low FODMAP diet if you have troubles like bloating, stomach pain or irregular bowel movements. It's a special way of eating that can help calm your digestive system. Many people having Irritable Bowel Syndrome (IBS) and other gut problems find it very helpful. In this blog, we'll explain the low FODMAP diet, its purpose, benefits, side effects and tips to make it easier for you to follow.

What is the purpose of a FODMAP diet?

The primary purpose of the FODMAP diet is to identify which foods trigger digestive issues and eliminate them from the diet to help alleviate symptoms.

FODMAP stands for:

• Fermentable
• Oligosaccharides
• Disaccharides
• Monosaccharides
• And
• Polyols

These are various types of sugars that some people have trouble digesting.

Why it's done:

• To reduce gas, bloating and pain
• To improve bowel movements (stop diarrhoea or constipation)
• To identify which foods trigger your symptoms
• The diet is usually done in three phases: elimination, reintroduction and maintenance.

What are the benefits of a FODMAP diet?

Some key benefits of a low FODMAP diet are:

Low-FODMAP diet side effects

Here are a few side effects of FODMAP diet:

• Nutrient deficiency: You might miss out on important vitamins and minerals if you cut too many foods.
• Social challenges: Eating out with friends or family can become tricky.
• Complicated process: It can be confusing and stressful without proper guidance.
• Temporary symptoms: You may feel a bit worse at first before things get better.

Foods to include in your FODMAP menu plan

There are still lots of low FODMAP foods you can enjoy while on the diet:

What food should you avoid during a FODMAP diet plan?

Some foods are high in FODMAPs and should be avoided during the elimination phase:

• Vegetables: Onions, garlic, cauliflower, asparagus
• Fruits: Apples, pears, watermelon, cherries
• Dairy: Milk, yoghurt, soft cheeses
• Grains: Wheat, rye, barley (unless labelled gluten-free)
• Sweeteners: Sorbitol, mannitol (found in sugar-free sweets)

How to create a FODMAP diet menu plan

Here's a simple way to set up your menu plan:

• Start with safe foods: Pick from a good low FODMAP diet foods list, like mentioned above.
• Plan balanced meals: Make sure you have a mix of protein, grains and vegetables.
• Write a weekly menu: This helps you stay organised and avoid last-minute bad choices.
• Prepare meals in advance: Cook bigger batches and freeze portions.
• Track your symptoms: Keep a diary to notice how you feel after meals.
• Reintroduce foods slowly: After a few weeks, try bringing back one food at a time to see how your body reacts.

Tips for following a low-FODMAP diet

Following this diet can feel overwhelming at first, but these low FODMAP diet tips can make it easier:

• Get help from a dietitian: They can guide you step-by-step.
• Always read labels: Hidden FODMAPs can be in packaged foods.
• Use garlic-infused oil: You get the flavour without the FODMAPs.
• Eat small meals: This helps reduce bloating.
• Be patient: It takes time to see results.
• Stay hydrated: Drink plenty of water.
• Plan for eating out: Check menus beforehand or call restaurants to ask about food options.

FAQs

1. How long should I stay in the elimination phase?

About 4–8 weeks. Then you should start reintroducing foods.

2. Can I follow the low-FODMAP diet forever?

No, it's meant to be temporary. After finding your triggers, you can eat more freely.

3. Can children follow a low-FODMAP diet?

Only with a doctor's or dietitian's guidance, as they have different nutritional needs.

4. Is the low-FODMAP diet gluten-free?

Not exactly, but many high-FODMAP foods also contain gluten, so you'll eat some gluten-free foods during the plan.

5. Can I drink coffee?

Yes, but in small amounts. Stick to one cup a day and watch for symptoms.

Conclusion

The low-FODMAP diet can be a great way to control your gut health. However, always consult a doctor before starting and give yourself time to adjust.

When managing conditions like IBS or other digestive issues, it's also important to consider your wider health and financial protection. Having good health insurance plans can help cover the costs of medical advice, tests or specialist treatments you might need. If you have a serious condition linked to your gut health or beyond, critical illness insurance can provide a financial safety net during a difficult time.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

The keto diet has gained significant popularity in recent years, with many individuals adopting it to support weight management, improve overall health and enhance energy levels. Simply put, it is a low-carb, high-fat diet that helps the body burn fat for energy instead of carbohydrates.

In this guide, we will cover everything you need to know about the keto diet plan.

What is the purpose of a keto diet?

The main purpose of a keto food plan is to change the way your body gets energy. Normally, your body uses sugar (from carbs) for energy. But when you eat fewer carbs, your body burns fat for fuel. This state is called "ketosis."

Other purposes of a keto diet include:

• Weight loss
• Better blood sugar control
• Higher energy levels
• Improved mental focus
• Helping with some health problems like epilepsy

What are the benefits of keto diet?

Many people enjoy different keto diet benefits, such as:

• Weight management: Burning fat for energy helps you lose extra body fat faster.
• Reduced hunger: Eating more fats and proteins keeps you feeling full for longer.
• Better blood sugar control: Helpful for people with type 2 diabetes or insulin resistance.
• More energy: Without sugar highs and crashes, energy levels stay steady.
• Improved brain function: Some people find they can think more clearly on a keto diet.
• Lower triglycerides: Keto can help improve your heart health by reducing bad fats in the blood.

Keto diet side effects

While it has many benefits, there can also be keto diet side effects, especially in the beginning. This is called the "keto flu."

Common side effects include:

• Headaches
• Feeling tired or weak
• Dizzyness
• Nausea
• Irritability
• Trouble sleeping
• Constipation

Foods to include in your keto menu plan

When planning your meals, choose foods that are low in carbs but high in healthy fats and proteins.

Keto food diet list:

• Meat: Beef, chicken, turkey, lamb
• Fish: Salmon, sardines, tuna, mackerel
• Eggs
• Healthy oils: Olive oil, coconut oil, avocado oil
• Nuts and seeds: Almonds, walnuts, chia seeds, flaxseeds
• Low-carb vegetables: Spinach, kale, broccoli, cauliflower, courgettes
• Full-fat dairy: Cheese, yoghurt, cream, butter
• Avocados

What food should you avoid during a keto diet plan?

To stay in ketosis, you must avoid foods high in carbs.

Foods to avoid:

• Bread, pasta, rice and cereals
• Sugary foods: Cakes, sweets, ice cream, chocolates
• Fruits high in sugar: Bananas, apples, grapes, mangoes
• Root vegetables: Potatoes, carrots, parsnips
• Processed foods: Crisps, fast food, ready meals
• Soft drinks and fruit juices
• Beer and sweet alcoholic drinks

How to create a keto diet menu plan

Creating a keto meal plan is simple once you know what foods to include and avoid.

Steps to make your plan:

1. Pick your proteins: Choose meats, fish or eggs for your meals.
2. Add healthy fats: Cook with oils or add avocados, nuts and seeds.
3. Choose low-carb veggies: Fill half your plate with leafy greens and colourful low-carb vegetables.
4. Plan for snacks: Keep nuts, cheese or boiled eggs handy.
5. Stay hydrated: Drink a lot of water, herbal teas and sometimes coffee.
6. Track your carbs: Use a food diary to make sure you are staying under your carb goal.

Tips for following a keto diet

The following are some helpful keto diet tips:

• Plan your meals: It's easier to stick to keto when you have meals ready.
• Meal prep: Cook in bulk to save time and avoid reaching for carb-heavy foods.
• Read labels: Carbs can hide in sauces, dressings and packaged foods.
• Stay hydrated: Drink water to avoid dehydration.
• Add extra salt: Your body loses salt on keto, so it's good to add a bit more to your food.
• Be patient: It can take a few days or weeks to see big changes.

Following these tips for starting keto will help you diet more safely and easily.

FAQs

1. How long does it take to enter ketosis?

It usually takes 2 to 4 days of eating less than 50g of carbs a day.

2. Can I eat fruit on keto?

You can eat small amounts of low-carb fruits like berries.

3. Do I have to count calories?

Not always. Focusing on eating keto foods and staying full, you often eat fewer calories naturally.

4. Can vegetarians do keto?

Yes, focus on ketogenic diet foods like dairy, nuts, seeds and low-carb vegetables.

5. Is keto safe long-term?

For many people, yes, but it's a good idea to check with your doctor, especially if you have health problems.

Conclusion

The keto diet is a good way to change your body's energy system and manage your weight. By focusing on low-carb, high-fat foods and following a smart meal plan, you can enjoy the many benefits of this lifestyle. When starting a new diet or making big health changes, reviewing your health insurance policy is a good idea. Having health insurance for family ensures you and your loved ones are protected against unexpected medical expenses and gives you access to essential wellness services. Many modern health plans now include coverage for diet consultations, preventive care, regular health check-ups and sometimes even support for lifestyle or weight management programs.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

FAD diets are popular weight-loss meal plans that promise quick results. While many people try FAD diets to lose weight fast or change their eating habits, it is important to understand how they work. This guide explains the purpose of a FAD diet, their possible benefits and side effects and how to plan meals safely if you follow one.

What is the purpose of a FAD diet?

The definition of a FAD diet usually includes strict rules, limited food choices and promises of fast results without long-term lifestyle changes.

Main purposes of a FAD diet:

• Quick weight loss in a short time
• A fresh start to eating healthier
• To follow the latest health or beauty trend
• Sometimes used before special events (e.g. weddings, holidays)

What are the benefits of FAD diet?

While many health experts warn about FAD diets, some short-term benefits of FAD diets include:

• Fast results: Some people lose weight quickly at first.
• Motivation boost: Quick changes may encourage people to keep going.
• Increased awareness: Helps people notice bad eating habits.
• Structured plan: Easy-to-follow rules for beginners.

FAD diet side effects

Common side effects of FAD diet include:

• Lack of energy: Low-calorie intake can make you feel tired.
• Nutrient deficiencies: Many FAD diet programs cut out key food groups.
• Muscle loss: Losing weight too fast can cause muscle to drop instead of fat.
• Digestive problems: Unbalanced diets may cause constipation or bloating.
• Mood swings: Lack of nutrients can affect mental health.
• Yo-yo dieting: People often regain weight after stopping the diet.

Types of FAD diets

Understanding the fad diet meaning can help you choose the right plan for your needs. The different types of FAD diets have their own rules and goals, but most focus on cutting calories or food groups. Here are some popular ones:

Foods to include in your FAD menu plan

The foods you eat will directly depend on which FAD diet you choose. However, most plans include:

• Fresh vegetables – spinach, carrots and broccoli
• Fruits – berries, apples and bananas (some diets limit fruit)
• Lean proteins – chicken, turkey, eggs, tofu
• Healthy fats – olive oil, nuts, avocados
• Whole grains – in some diets, like paleo or certain low-carb plans
• Plenty of water – helps with digestion and staying full

What food should you avoid during a FAD diet plan?

Most FD diet cut out certain foods to help reduce calorie intake or change how your body uses energy.

Common foods to avoid:

• Sugar and sweets – like cakes, fizzy drinks and chocolates
• White bread and pasta – refined carbs are often restricted
• Processed foods – frozen meals, crisps and fast food
• Dairy – some diets cut milk, cheese and yoghurt
• Alcohol – high in calories and slows fat loss
• Fried foods – high in unhealthy fats

How to create a FAD diet menu plan

Creating FAD diet plans can help you stay on track. Here's how to build one:

1. Pick a diet: Choose a FAD diet that suits your body and lifestyle.
2. Learn the rules: Read what to eat and avoid.
3. Make a meal schedule: Plan meals for breakfast, lunch, dinner and snacks.
4. Meal preparation: Cook ahead to avoid reaching for junk food.
5. Track your progress: Use a journal or app to see what works.
6. Stay hydrated: Water is key for health and weight loss.

Tips for following a FAD diet

To get the best results and avoid problems, follow these tips:

• Don't skip meals: It can cause overeating later.
• Listen to your body: Stop if you feel dizzy, weak or unwell.
• Avoid extreme diets: Don't follow any plan that starves you.
• Do short-term only: FAD diets are not for long-term use.
• Exercise: Light workouts can support weight loss.
• Sleep well: Good rest helps control appetite.
• Stay realistic: Know that results may not last forever.

FAQs

1. Are FAD diets safe?

Some are safe for a short time, but always ask a doctor first.

2. Can I lose weight fast on a FAD diet?

Yes, but the weight may come back after stopping the diet.

3. Can I exercise on a FAD diet?

Light exercise is usually fine, but avoid heavy workouts if your calories are too low.

4. What if I feel unwell?

Stop the diet and talk to a healthcare professional.

Conclusion

FAD diets can generally look like a quick solution, and if you decide to try one, make sure you follow a safe plan. Besides maintaining a healthy diet, investing in health insurance that can safeguard your finances against sudden health emergencies is essential. Opt for solid individual health insurance that provides coverage against various medical needs, including hospital stays, outpatient care, prescription medications, preventive services, emergency care and specialist treatments.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

A healthy diet gives the body the necessary nutrients to work properly. It can help you manage weight, give you more energy and minimise your risk of many health problems. This dieting guide will help you know the purpose of dieting, the types of food you should eat or avoid and some helpful tips for sticking to your diet.

What is the purpose of dieting?

The main purpose of the different types of diet plans is to improve your health. People may diet for different reasons, such as:

• To lose or manage weight
• To lower the chance of illnesses like diabetes, heart disease or high blood pressure
• To improve energy and mood
• To support fitness and exercise goals
• To manage certain health conditions or food allergies

What are the benefits of diet?

Here are some of the top benefits of diet:

Side effects of dieting

Common side effects of diet include:

• Feeling tired or weak
• Headaches
• Mood swings or irritability
• Feeling hungry often
• Nutrient deficiencies
• Digestive problems like constipation
• Losing muscle instead of fat (if not eating enough protein)

Foods to include in your diet plan

Here are some foods you should include regardless of which type of diet you follow:

1. Fruits and vegetables

• Full of vitamins, minerals and fibre
• Eat a variety of colours every day

2. Whole grains

• Brown rice, oats, quinoa and whole wheat bread
• Good for energy and digestion

3. Lean protein

• Chicken, turkey, fish, eggs, beans, lentils, tofu
• Helps build muscle and keeps you full

4. Healthy fats

• Avocados, nuts, seeds, olive oil, fatty fish
• Supports brain and heart health

5. Dairy or dairy alternatives

• Milk, yoghurt, cheese or plant-based options like almond or soy milk
• A good source of calcium for bones

6. Plenty of Water: Keeps you hydrated and helps control hunger

What food should you avoid during dieting?

Try to limit the following to get all the benefits of dieting:

• Sugary foods and drinks
• Processed foods
• Refined carbs
• Fried foods

How to create a diet menu plan

Here's a healthy diet guide to create a simple menu plan:

• Set your goals: Consider whether you want to lose weight, get energy or improve your health.
• Choose your calorie level: Base this on your age, body size and how active you are.
• Pick foods from all food groups: Make sure your meals are balanced and have a variety of nutrients.
• Plan your meals: Aim for three main meals and one or two healthy snacks per day.
• Prepare in advance: Cook in batches or prep ingredients ahead of time.

Tips for following dieting

Here are some simple tips for dieting:

• Eat slowly: This gives your body time to realise when it's full, helping you avoid overeating.
• Drink water regularly: Sometimes when you feel hungry, you're just thirsty.
• Keep healthy snacks nearby: Having fruit, nuts or yoghurt ready can stop you from reaching for junk food.
• Don't ban foods completely: Allowing the occasional treat can stop you from feeling restricted.
• Focus on progress, not perfection: Small, steady changes are more important than being perfect every day.

FAQs

1. How much water should a person drink daily?

Aim for 6–8 glasses a day, more if you're active.

2. Is it bad to have cheat meals?

Occasional treats can help you stay on track long-term.

3. Can I lose weight without exercising?

Yes, but combining diet and exercise gives better results.

4. Are all carbs bad?

No, whole grains and vegetables are healthy carbs. Avoid refined foods to be safe from the disadvantages of diet.

Conclusion

A healthy diet is not always about strict rules or starving yourself. It's about making smart choices, eating balanced meals and listening to your body. It's also important to think beyond just food. Health insurance for family can help by covering hospitalisation, doctor consultations, diagnostics and emergency care. Having solid medical insurance ensures you can get the care you need without worrying about large medical bills.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Intermittent fasting or IF has become a popular eating pattern in recent years. It's not a diet in the traditional sense but a pattern of eating. The idea is to keep cycling between periods of eating and fasting, which helps with weight management, improves health and boosts energy levels. Here is everything you need to know about the intermittent fasting diet plan.

What is the purpose of intermittent fasting?

The meaning of intermittent fasting and its purpose include:

• Weight management: By controlling the time you eat, intermittent fasting can naturally help reduce your calorie intake.
• Improved metabolism: Fasting allows the body to enter a state where it burns fat for energy instead of sugar.
• Health benefits: It leads to improved heart health, blood sugar control and minimal inflammation.

What are the benefits of intermittent fasting?

The following are some of the key health benefits of intermittent fasting:

• Weight loss and fat loss: With reduced calorie intake and increased fat-burning process, IF helps people lose excess fat.
• Improved insulin sensitivity: IF can help regulate blood sugar levels, which reduces the chances of Type 2 diabetes.
• Better heart health: IF can help reduce cholesterol, blood pressure and triglycerides, all of which contribute to a healthier heart.
• Enhanced brain function: Fasting can promote the production of brain-derived neurotrophic factor (BDNF).

Intermittent fasting side effects

Common side effects of intermittent fasting include:

• Hunger: You may experience strong feelings of hunger during fasting periods, especially when you're new to the routine.
• Headaches: As your body adapts to fasting, you might get headaches due to dehydration or low blood sugar.
• Fatigue: In the initial phase, you may feel more tired than usual as your body shifts from using glucose to burning fat.
• Digestive issues: Some people may experience bloating, constipation or other digestive problems as their eating habits change.

Foods to include in your intermittent fasting diet plan

Here are some foods you should include during an intermittent fasting diet:

• Lean proteins: Chicken, turkey, fish, eggs and plant-based proteins like tofu and lentils.
• Healthy fats: Avocados, nuts, seeds, olive oil and fatty fish like salmon.
• Whole grains: Brown rice, quinoa, oats and whole-wheat bread provide slow-release energy.
• Fruits and vegetables: Leafy greens, berries, apples and other vegetables that are rich in vitamins, minerals and fibre.

What food should you avoid during intermittent fasting?

Foods to avoid during the intermittent fasting plan include:

• Sugary drinks: Soda, fruit juices and sweet beverages can spike blood sugar and increase hunger.
• Processed foods: Fast food, ready-made meals and high-sodium snacks often contain unhealthy fats and additives.
• Refined carbs: White bread, pastries and other refined carbs can increase blood sugar spikes and crashes.
• Fried foods: While tasty, fried foods are high in unhealthy fats that cause weight gain and inflammation.

How to create an intermittent fasting menu plan

Steps to create the different types of intermittent fasting plans:

• Choose your fasting and eating windows: Common phases of intermittent fasting include the 16:8 method (16 hours fasting and 8 hours eating) or the 5:2 method (normal eating for 5 days, fasting for 2).
• Plan balanced meals: For each eating window, focus on meals that include lean protein, vegetables and healthy fats.
• Snack wisely: If you need snacks, choose nutrient-dense options like nuts, Greek yoghurt or fruit.
• Stay hydrated: Ensure you keep drinking plenty of water, especially during fasting hours.

Tips for following intermittent fasting

Helpful intermittent fasting tips:

• Start slow: If you're new to fasting, begin with a shorter fasting period and gradually increase it.
• Listen to your body: Pay attention to how you feel. If you're feeling overly tired or unwell, adjust your fasting schedule.
• Stay consistent: Try to stick to your chosen fasting schedule as closely as possible for the best results.
• Prioritise quality sleep: Adequate rest helps support your body's ability to adapt to fasting.

FAQs

1. Is intermittent fasting suitable for everyone?

While IF can be beneficial for many people, it is not recommended for pregnant women, children or those with certain health conditions without medical supervision.

2. Can I exercise while fasting?

Light to moderate exercise is generally regarded as safe during fasting.

3. Will I lose muscle mass with intermittent fasting?

If you eat enough protein and engage in resistance training, you can preserve muscle mass while losing fat during intermittent fasting.

Conclusion

Intermittent fasting can be a good approach to improving health and managing weight. However, it's also important to support your health journey with proper medical coverage. Looking into health insurance plans can help you manage any health issues that may arise, especially if you are trying a new eating routine. For older adults considering intermittent fasting, having the right senior citizen health insurance is vital. These plans often provide higher coverage for age-related conditions, regular health screenings and access to a broader hospital network.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

If you've been advised to monitor your blood pressure or adopt a healthier eating routine, you've likely come across the DASH diet. People immediately assume surviving on juice cleanses when the word diet comes up. The Dash diet is here to break the myth, helping you focus more on balancing your food choices without requiring you to give up your favourite foods.

Let's explore the importance of the Dash diet, how it works and what it looks like day to day.

What is the purpose of a Dash diet?

The primary purpose of DASH diet foods is to lower blood pressure without needing medication or at least reduce reliance on them. DASH stands for Dietary Approaches to Stop Hypertension, a term that may sound complex, but the concept is simple. Trusted by experts and backed by research, the DASH diet focuses on promoting healthier food choices, such as increasing the intake of fruits, vegetables and whole grains while reducing the consumption of salt and processed foods.

What are the benefits of Dash diet?

Aside from helping manage blood pressure, the benefits of dash diet are improved energy levels, better digestion and weight management. The Dash diet for hypertension has also been linked to lower risks of stroke and heart disease over time.

Dash diet side effects

Take any diet form, it's common to experience some side effects, as each person's body responds differently. If you're transitioning to a low-fibre diet, your body might need some time to adjust. For example, if you feel any bloating, that'd be one of the side effects of a diet change.

Foods to include in your Dash menu plan

Let us explore what a  Dash menu plan looks like:

• Vegetables and fruits
• Lean proteins.
• Whole grains.
• Healthy fats like small portions of nuts, seeds and olive oil.
• Low-fat dairy.

These are the key foods to include in your Dash diet. No calorie counting is required—just balance, variety and portion control.

What food should you avoid during a Dash diet plan?

The Dash diet plan encourages you to reduce your intake of:

• Salty snacks and processed meals.
• Sugary drinks and desserts.
• Fatty meats like bacon or ribs.
• Full-fat dairy products.
• Too much alcohol.

How to create a Dash diet menu plan?

Creating a simple Dash diet chart is simple. Here's an example of a menu plan.

• Oatmeal, when you pair it with banana slices or milk, it makes a healthy breakfast.
• For lunch, a veggie wrap with some fruit.
• Almonds or a boiled egg would make a good snack option before dinner.
• Baked salmon, brown rice and some green vegetables for dinner.

If you crave dessert, consider trying low-fat yoghurt with a few berries. Following Dash diet guidelines doesn't mean your meals have to be dull—it's about making thoughtful, flavourful choices.

Tips for following a Dash diet

A few Dash diet tips that can make it easier to stick to the plan:

• Take it slow, and don't change everything overnight.
• Use herbs and spices to replace salt
• Prep meals in batches to save time.
• Read labels, as sodium is often hidden in many packaged foods.
• Drink plenty of water and stay active.

FAQs

1. Do I need to have high blood pressure to try the DASH diet?

No, while it's great as a dash diet for high blood pressure, anyone can benefit from it.

2. Can I follow DASH if I have other health concerns?

In most cases, yes. But if you're on medications, check in with your healthcare provider first.

3. How soon will I see changes?

Many people notice lower blood pressure within a couple of weeks, especially if they've been eating a high-sodium diet before.

Conclusion

The core idea of the Dash diet food is about balance. Whether you're looking to make simple changes to your diet style or focus on blood pressure management, this plan offers a practical solution. Besides healthy eating habits, it's equally important to consider health insurance plans, such as critical illness insurance, that offer a safety net in case of unforeseen medical expenses. A good health insurance policy can help cover the costs of treatments, medications or hospital visits that may arise due to health conditions.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.