Have you ever heard of Vitamin U? Although not as popularly consumed as Vitamin C or D, Vitamin U is an important nutrient that offers several benefits. Although called a 'vitamin,' Vitamin U is not technically a vitamin but is derived from the amino acid methionine.

Vitamin U is easy to incorporate into one’s diet. Present in various food items and leafy vegetables, Vitamin U is often recognized for its use as a treatment for stomach ulcers. The vitamin is also believed to improve digestive function, lower cholesterol and strengthen the immune system, among other benefits.

Read on to learn which foods contain this helpful nutrient.

Foods High in Vitamin U

The best part about vitamin U is that it’s easy to incorporate into your meals. Think of the fresh crunch of cabbage in a salad or the earthy warmth of roasted broccoli. These foods are not only nutrient-dense but also incredibly versatile. Here are some of the top sources of vitamin U:

• Cabbage: The ultimate source of vitamin U, cabbage is great in salads, stir-fries, or even as juice if you’re feeling adventurous.
• Broccoli: A powerhouse veggie loaded with goodness, broccoli is perfect for soups, sautés, or as a simple steamed side dish.
• Kale: Whether blended into smoothies or baked into chips, kale is both versatile and nutritious.
• Celery: Crisp, refreshing, and a great low-calorie snack, celery works on its own or as a crunchy addition to soups and dips.
• Spinach: Raw in salads or stir-fried in curries, spinach is an enriching ingredient for any meal.
• Beetroot: Rich and earthy, beets are perfect for salads, juices, and even desserts.
• Carrots: Carrots offer a sweet crunch and plenty of vitamins. Eat them raw, roasted, or blended in soups.
• Asparagus: Adding texture and unique taste to your stir-fries and pasta dishes, asparagus brings a touch of finesse to your plate.
• Turnips: Often overlooked, turnips make a perfect roast, mash, or a delicious addition to stews.
• Parsley: A nutrient-dense garnish, parsley adds a fresh boost to your next meal.

Conclusion

Adding foods high in vitamin U is a nutritionally dense and flavorful way to improve health. Think succulent, vibrant beetroot, crunchy cabbage, and a burst of flavors that help your body heal. Moreover, sticking with natural sources helps avoid the pitfalls of untested supplements.

Here's a helpful tip: a healthy diet complements a good mediclaim policy. Stay in top shape and avoid the financial burden of costly medical treatments by acquiring a policy that suits your requirements.

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.

Vitamin F, an essential but often overlooked nutrient, is crucial for maintaining good health. It refers to two fatty acids: alpha-linolenic acid (ALA) and linoleic acid (LA). The acids belong to the omega-3 and omega-6 families and are important for numerous bodily functions. However, our bodies cannot produce it naturally, making it necessary to obtain it through food.

In this article, we look at some of the best foods high in Vitamin F and understand how they can contribute to a healthier lifestyle.

List of Foods High in Vitamin F

Including Vitamin F-rich foods in your diet can bridge this nutritional gap and enhance overall health. Here is a detailed list of foods high in Vitamin F:

1. Flaxseeds

Flaxseeds are among the richest sources of alpha-linolenic acid (ALA), a type of omega-3 fatty acid. Just one tablespoon of ground flaxseeds provides a substantial amount of Vitamin F. Flaxseeds support heart health, improve digestion and reduce inflammation. They are easy to incorporate into your diet by adding them to smoothies, yoghurt or oatmeal.

2. Walnuts

Walnuts are another excellent source of ALA. They are packed with antioxidants and vitamins, such as vitamin F. Including walnuts in your diet can promote brain health and lower the risk of heart disease. Walnuts also make a convenient snack or can be added to salads and baked goods.

3. Chia Seeds

Chia seeds are tiny nutritional powerhouses loaded with ALA. They also provide fibre, protein and several essential minerals. Moreover, consuming chia seeds can help reduce cholesterol levels and promote a healthy heart. You can soak them in water or milk to make chia pudding or sprinkle them over cereals and salads.

4. Soybeans and Soy Products

Soybeans contain a significant amount of linoleic acid (LA), which is an essential omega-6 fatty acid. Soy products also offer protein and other nutrients, which makes them a versatile food. Tofu, soy milk and edamame are all excellent sources of Vitamin F and can easily fit into various recipes.

5. Almonds

Almonds are not only a good source of healthy fats but also contain linoleic acid. They support skin health, heart health and weight management. Eating a handful of almonds daily can help you meet your Vitamin F requirements.

6. Avocados

Avocados are rich in both omega-3 and omega-6 fatty acids, providing a balanced dose of Vitamin F. They are also packed with vitamins, minerals and dietary fibre. Avocados can be enjoyed in salads, sandwiches, or as a spread on toast.

7. Fatty Fish

Fatty fish like salmon, mackerel and sardines are excellent sources of omega-3 fatty acids, including ALA. While they are better known for their high EPA and DHA content, they also contribute to your Vitamin F needs. Another benefit of fatty fish is that it promotes heart health and reduces inflammation.

8. Eggs

Eggs, particularly those enriched with omega-3, provide a good dose of ALA. They are a versatile and affordable way to boost your Vitamin F intake. Eggs can be consumed in various forms, like boiled, scrambled, or omelettes.

Conclusion

Incorporating foods high in Vitamin F supports various bodily functions, including heart, brain, and skin health. From flaxseeds and walnuts to fatty fish and avocados, there are numerous options to choose from. To ensure you meet your daily Vitamin F needs, include a variety of these nutrient-rich foods in your meals.

Maintaining good health also involves being prepared for unexpected medical expenses. Additionally, getting the best health insurance policy provides financial security and access to quality healthcare when needed. Consider investing in health insurance to safeguard your well-being and that of your 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 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.

Circuit training is the solution if you're looking for a time-efficient workout that delivers results. It is a fitness method that combines strength, cardio and endurance in quick intervals. Circuit training is an ideal way to burn calories, build lean muscle and keep your heart rate up, all within a short session.

Here, we've covered some of the most efficient circuit training workouts to help you stay fit.

Best circuit training workout plans

Here are 5 of the best circuit training workouts to energise your routine:

1. Simple circuit workout for beginners

Ideal for: Quick morning workouts at home

• Jumping jacks- 30 reps
• Walking lunges: 10 reps for each leg
• Burpees: 10 reps
• Squats: 20 reps
• Plank: 30 seconds

Repeat 3 rounds and rest for 30 seconds between each round.

2. Circuit training for general fitness

Ideal for: Toning and building strength

• Dumbell lunges: 12 reps for each leg
• Kettlebell swing: 15 reps with moderate weight
• Gorilla row: 10 reps
• Kettlebell halo: 20 reps in each direction with moderate weight
• Goblet squat: 15 reps

Repeat 3 to 5 rounds, resting 90 seconds between each round.

3. Advanced circuit workout

Ideal for: Fitness enthusiasts looking to level up their strength and endurance. No equipment required.

• Bodyweight squats: 20 reps
• Pull-ups: 10 reps
• Walking lunges: 10 reps for each leg
• One-legged squats: 10 reps on each side
• Jump step-ups: 10 reps for each leg
• Dips (between bar stools): 10 reps
• Push-ups: 10 reps
• Chin-ups: 10 reps
• Plank: 45 seconds

Complete 3 to 5 rounds with 60-90 seconds rest between rounds.

4. Core and cardio circuit workout

Ideal for: Boosting endurance, burning fat and toning core.

• Mountain climbers: 30 secs
• Battle ropes: 20 reps
• Plank jacks: 30 secs
• Kettlebell swings: 30 reps
• Side planks: 30 secs/each side
• Bicycle crunches: 20 reps
• V-ups: 15 reps

Repeat 3 to 5 rounds, resting 30 seconds between each round.

5. High-intensity interval training (HIIT) circuit workout

Ideal for: Maximising calorie burn, boosting endurance and building strength.

• High knees: 30 secs
• Push-ups: 30 secs
• Squat jumps (squat 3 times, then jump): 30 secs
• Jump lunges: 15 reps
• Push-up with T rotation: 10 reps

Start with 3 to 5 rounds, with a minimal 30 secs rest between moves.

Conclusion

Circuit training workouts are a great way to help you achieve your fitness goals. However, maintaining your health goes beyond just exercise. As you continue prioritising your physical well-being, don't forget the importance of health insurance plans in securing your healthcare needs. It is also essential to consider senior citizen health insurance, which provides financial protection against rising medical costs, ensuring access to crucial healthcare services.

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.

Ref links:

https://hydrow.com/blog/15-best-circuit-training-workouts/

https://www.nerdfitness.com/blog/circuit-training-build-some-muscles-burn-some-fat/#what_is_circuit_training

The ABHA Health Card is a game-changer within the ambit of the Indian healthcare system as it seeks to leverage technology to give a unique health ID to each citizen. ABHA card usage will make the interaction process between patients and healthcare providers more efficient while providing targeted treatment.

What is the Significance of the ABHA Health Card?

Some of the characteristics around which the significance of the ABHA Health Card revolves are:

• Data Collation: The ABHA Health Card helps consumers keep all health records-related information in a single digital account. It comprises medical documentation such as diagnosis, medical prescriptions, and test outcomes, making it easy for healthcare professionals to look up patients and provide timely treatment.

• Facilitated Health Care: Every registered cardholder can physically access patients' health information whenever and wherever they want with the use of ABHA Cards. This is very useful, especially during emergencies when medical history is essential and needs prompt retrieval. The card user may also be able to facilitate doctor-patient communication online, minimising commuting time to visit the doctor.

• Easy Maintenance of Health Information: ABHA Card uses beneficiaries’ personal health information and improves the confidentiality of their data. Such health-related information is accessible only to authenticated personnel, including health practitioners, thereby safeguarding the health information from unauthorised access.

• Streamlined Healthcare Services: Healthcare providers use the ABHA Health Card to help reduce redundancies and unnecessary paperwork. It enhances efficiency in areas of patient registration and billing, where significant management work is involved. This results in efficiency and an enhanced level of service offered to patients.

• Promotes Preventive Healthcare: The ABHA Health Card assists in health control by keeping complete records. This helps enable monitoring and timely action whenever needed, thus encouraging healthcare preventive measures and mitigating more complicated health issues.

• Integration with Health Insurance Plans: The ABHA Health Card can also be attached to different health insurance policies, which helps reduce the time it takes to settle claims. This integration will ensure patients receive the necessary help without further hiccups.

• Empowerment: Patients are more empowered as they can access their health information and be involved in making decisions. The outcome of such empowerment is improved results since the patients have taken a more active role in self-care and decision-making.

Conclusion

The ABHA Health Card is positioned perfectly for those in the health administration because of its myriad advantages, which include improved access to services and the provision for incorporating health insurance plans within the system. Upon ascertaining the use of ABHA cards in healthcare, individual experience is bound to improve, making India’s healthcare system more effective and efficient.

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.

Understanding anti-thyroid antibodies’ normal range is essential to assessing thyroid health. It ensures effective health management while affirming you are on the correct path regarding your general health status.

What is the Thyroid Peroxidase Antibody Normal Range?

The anti-thyroid peroxidase AB normal range typically lies at levels not above 35 IU/mL. Anyone who tests above this anti-thyroid peroxidase ABS normal range needs to know they have hyperthyroidism that may be further diagnosed as Hashimoto’s thyroiditis, Graves’ disease, etc., which are considered autoimmune disorders. Consult a doctor if it is below or above the anti-thyroid peroxidase normal range.

Conclusion

By observing the antithyroid antibodies' normal range, you can make a significant difference in safeguarding the well-being of your thyroid gland. Also, look into quality health insurance that caters to its treatment, whenever necessary.

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.

Many studies and research work have evaluated the efficacy of psychotherapy over the years. Several affirm that psychotherapy can contribute considerably towards better mental health conditions among people from varied demographic areas. Undoubtedly, having considerable knowledge regarding psychotherapy effectiveness is essential for patients and professionals alike.

Is Psychotherapy Effective?

Research shows that the effects of psychotherapy are strong and, sometimes, excel over pharmacological interventions. The American Psychological Association recently conducted an exhaustive review to conclude that psychotherapy relieves symptoms of mental disorders. Further, it also improves functioning, as well as an individual's overall well-being. It has been tried and tested that psychotherapy clears or decreases disability and allows individuals to be productive at work, which enhances their health in the long term.

The effectiveness of psychotherapy for depression is amazingly striking. It has been found promising in treating depression. Studies indicate that psychotherapy treatments are equal to antidepressant medication in efficacy and even superior in preventing relapse after treatment. Thus, many patients and their families prefer psychotherapy over medication, given the lower side-effect burden.

Also, research has established that the effectiveness of psychodynamic therapy is on another level. It is aimed at the unconscious motivations underlying one's actions to provide deep personal insights and emotional healing. Research has indicated that psychodynamic therapy has offered benefits that continue to evolve even when treatment has ended.

Online therapy has gained momentum in recent years. Hence, a question that generally arises is, “Is online treatment effective?”

Yes, it is.

It provides results similar to that of traditional face-to-face therapy, thus, making it a feasible option for those seeking mental health support in remote areas. The effectiveness of psychotherapy can be enhanced through a proper health insurance policy plan, which reimburses for such high out-of-pocket services. A comprehensive healthcare plan provides more accessibility for individuals seeking help with psychotherapy.

Conclusion

The availability of abundant research shows that psychotherapy is evidence-based, effective, and of benefit for most mental health disorders. As its accessibility increases, so does the possibility of its positive effects reaching more people.

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.

The best and most common uremia treatments are dialysis and kidney transplantation. Doctors typically perform renal replacement therapy through hemodialysis, peritoneal dialysis, or kidney transplantation. Whenever a patient exhibits signs and symptoms of uremia that are not manageable by other means, doctors will initiate dialysis regardless of the GFR level.

Read on to learn more about the treatment of the condition.

What Are The Treatments Of Uremia?

Replacing a patient’s kidney function is considered to be the only viable uremia cure. Often, dialysis is the most common treatment for the condition. This medical procedure helps cleanse the blood and can include any of the following:

• Hemodialysis: The method entails the use of a machine to filter a patient’s blood outside their body.
• Peritoneal Dialysis: This dialysis method filters the blood using the patient’s stomach lining and a special fluid.

In cases of end-stage kidney failure causing uremia, a doctor is likely to suggest a kidney transplant. This procedure involves replacing the damaged kidney with a donor's kidney, which can come from either a living or deceased donor. Nowadays, many people prefer kidney transplants over dialysis.

Besides, if you’re seeking uremia treatment without dialysis, it’s important to note that uremia medications alone cannot treat uremia symptoms. However, there are specific medications that health practitioners use as part of the treatment regimen. These medications can help prevent additional effects of uremia on your body. Therefore, the doctor may recommend any of the following:

• Replacement EPO to help prevent anaemia.
• Iron supplements: They help treat anaemia for those with low iron stores.
• Calcium and vitamin D supplements, or phosphate binders, help prevent bone diseases.

A provider may also recommend treatments related to chronic kidney disease (CKD) rather than uremia itself, such as the following:

• Antihypertensives, or blood pressure meds.
• Medications for heart disease.

Conclusion

The most common treatment for uremia involves dialysis and kidney transplants. It is important to remember that without immediate treatment, uremia can be fatal. A comprehensive health insurance plan is usually recommended for renal diseases like uremia, as the treatment can be long-drawn. A suitable health insurance policy can open access to affordable treatment.

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.

Psychotherapy means a professional treatment designed to bring improvement in mental and emotional health. Through various techniques, psychotherapy helps an individual overcome their psychological challenges.

What Is The Definition Of Psychotherapy?

The psychotherapy definition describes it as a treatment method in which a professional therapist uses conversation, interventions, and various techniques to help individuals understand and overcome their psychological problems.

On the other hand, group psychotherapy’s definition is a group of people working together with a therapist. The essence of psychotherapy involves a systematic dialogue for understanding and handling problems in mental health. Psychological therapy has taken several modes and forms in techniques that aim at caring for emotional and mental health.

Conclusion

Psychotherapy is, therefore, an indispensable tool in mental health treatment-a structured support approach to emotional and psychological problems. It is important to define psychological therapy for oneself to increase well-being and confidence. A health insurance policy also helps you cover the costs of essential mental health resources.

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.

Healthcare providers define blood urea nitrogen as the amount of urea present in the blood. It essentially reflects kidney function and overall metabolic health as it pertains to the waste products filtered out by the kidneys. Read on to know what an elevated blood urea nitrogen means.

What Is A Blood Urea Nitrogen (BUN) Test?

Your healthcare provider may seek to define urea nitrogen levels in your body with a blood test that provides important information about your kidney function. The primary role of the kidneys is to filter out waste and excess fluids from the body. If kidney disease is present, waste material can accumulate in the blood. Over time, this can lead to serious health complications, including high blood pressure, anemia, and heart disease.

If you begin noticing associated symptoms, it may be beneficial to consult your doctor about the blood urea nitrogen meaning.

Conclusion

Getting BUN tests allow you an your healthcare provider a better idea about your body’s typical blood urea nitrogen definition. Thus, it is important to get these tests done regularly. Having a health insurance plan can significantly ease the financial burden of undergoing a blood urea nitrogen test and the following treatment.

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.

Skin tests involve exposing the skin to different allergens to check for reactions. These examinations help identify substances that cause allergic symptoms when touched, inhaled, or ingested. They are quick, often taking 20 to 40 minutes.

Two Types of Skin Tests

There are two common skin test types that doctors use to diagnose allergies.

Prick or Scratch Test

During this procedure, small amounts of allergens are applied to your skin. A thin needle is then used to prick or scratch the surface, allowing the substance to enter the skin. Within 15 minutes, any reaction, such as redness or raised spots (wheals), will appear. This test mainly checks for airborne allergens, food allergies, or penicillin allergies. If a positive reaction occurs, the allergen responsible for the symptoms is identified.

Intradermal Test

This involves injecting some amount of an allergen just below the skin's surface using a fine needle. This test is often done when the prick test doesn't provide precise results or for specific allergies, such as reactions to insect venom or certain medications. After the injection, the area is observed for a reaction within 10-15 minutes. If no reaction occurs, a stronger dose of the allergen is injected for further testing. Though the test may take up to 90 minutes, it is relatively painless and provides more detailed results than a prick test.

Conclusion

Your healthcare provider will select the right test by finding out your skin type. Allergy tests can pinpoint triggers behind reactions, from mild to severe symptoms. Getting a health insurance plan can help cover treatments, ensuring your 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 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.

Allergy tests can help determine the reasons behind those irritating sneezes or skin rashes. However, like any other healthcare procedure, they do have their limitations. Let’s talk about the risk of allergy testing.

What Are The Risks of Allergy Tests?

Testing to identify the allergen is beneficial in the transverse management of allergies. Although it poses minimal complications, it is always advisable to know the rare allergy testing risks.

• Redness and Itching: Mild skin rashes and itchy red bumps (wheals) may appear after allergy testing. These mostly resolve very fast. However, other risks do exist.
• Severe Reactions: In rare cases, some people may experience an immediate and exaggerated allergic reaction, like an asthma attack. This is why testing is done in medical settings with emergency care facilities.

Conclusion

While the risk of allergy testing is minimal, it's essential to have it done in a safe medical setting. Also, consider having a health insurance plan covering allergy testing and treatments, ensuring you’re protected health-wise and financially.

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.

The normal range of alkaline phosphatase indicates good liver and bone health. There is usually a difference in the accepted normal value across laboratories, and this range will be mentioned in the report itself.

Normal Results for Alkaline Phosphatase Test

44 to 147 international units for each litre of blood is the normal range for ALK Phos. Another normal range for alkaline phosphatase is around 0.73 to 2.45 microkatal per litre.

The normal value can also vary based on the age and gender of the individual. The levels of alkaline phosphatase are usually quite high in children and this is because of bone development. Pregnant women also often have higher concentrations of the enzyme. The alkaline phosphatase normal value is thus transient.

Conclusion

Abnormal alkaline phosphatase test values usually indicate deteriorating bone or liver health. Treatment for the disease is usually covered under 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 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.

Are you wondering what is alkaline phosphatase in blood work? It is an enzyme that helps with the metabolism of phosphate esters in the body.

What is an Alkaline Phosphatase Test?

The alkaline phosphatase blood test measures the enzyme level in a person’s bloodstream that comes from the liver and bones. It is used to diagnose liver and bone diseases.

Your physician may request an alkaline phosphatase test as part of routine examination. Since many conditions might alter ALP levels, other blood tests are frequently performed in conjunction with the ALP test.

Any hike from the ALP normal range may indicate liver cirrhosis, hepatitis, or blockage in the bile duct. Low alkaline phosphatase levels are uncommon and result from malnutrition, anaemia, thyroid, etc.

Conclusion

Abnormal alkaline phosphatase levels indicate a diseased condition and the reasons can be many. Diagnosing the cause and getting treatment at the right time is necessary. A health insurance plan can cover medical costs.

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.

The Atkins Diet is an eating plan which includes low-carbohydrate and focuses on high-protein and high-fat foods. It helps the body switch from burning glucose to burning fat for energy.

One variation of this diet is the Fasting Atkins Diet, which combines intermittent fasting with the low-carb principles of the traditional Atkins plan. Keep reading to learn more.

What is Fasting Atkins Diet?

Fasting Atkins Diet combines intermittent fasting and the Atkins low-carb eating plan. Intermittent fasting involves switching between eating and fasting periods, while the Atkins Diet limits carbohydrate intake to encourage fat-burning. When these two are combined, it can help improve metabolism and enhance fat loss.

The Fasting Atkins Diet can be followed in different ways. Some people follow a 16:8 fasting schedule, where they eat within an eight-hour window and fast for 16 hours. Others prefer alternate-day fasting, where they eat normally on some days and restrict calories on others. Regardless of the method, the key principle of the Atkins Diet remains the same — reducing carbohydrate intake to get to ketosis, where the body burns fat for fuel instead of glucose.

Benefits of Fasting Atkins Diet

The Fasting Atkins food plan provides several health benefits.

1. Weight loss

This diet promotes fat-burning by restricting carbohydrate intake and extending fasting periods. When the body depletes its glucose stores, it uses stored fat for energy when it runs out of glucose, leading to weight loss.

2. Improved blood sugar control

Reducing carbohydrate intake helps stabilise blood sugar levels and lowers the risk of insulin resistance.

3. Reduced cravings and appetite

Eating low-carb, high-protein foods helps control hunger and reduces sugar cravings.

4. Better heart health

The diet may help reduce risk factors for heart disease by lowering harmful cholesterol (LDL) and increasing good cholesterol (HDL).

Meal plans for Fasting Atkins Diet

The meal plan for the Fasting Atkins Diet depends on individual preferences and fasting schedules. Here is a sample Fasting Atkins Diet plan for a 16:8 fasting schedule:

Foods list in Fasting Atkins Diet

Choosing the right foods is important. Some of the recommended items for the Fasting Atkins diet programme are:

• Proteins: Chicken, beef, fish, turkey, eggs, and tofu.
• Healthy fats: Avocados, nuts, olive oil, and coconut oil.
• Low-carb vegetables: Leafy greens, broccoli, cauliflower, bell peppers, and zucchini.
• Dairy products: Cheese, butter, Greek yoghurt, and heavy cream.
• Beverages: Water, herbal teas, black coffee, and bone broth.

Tips for following Fasting Atkins Diet

Successfully following the meal plan requires careful planning and discipline. Here are some important tips to stay on track:

• Start slowly: If you are new to fasting, begin with a shorter fasting period, like 12 hours, before progressing to 16 hours or longer.
• Plan your meals: Prepare your meals beforehand to ensure you stick to the low-carb diet and do not break ketosis with unhealthy food choices.
• Monitor carbohydrate intake: Monitor your daily carbohydrate consumption. Staying below 50 grams of net carbs per day helps maximise fat burning.
• Get enough electrolytes: During fasting, the body may lose sodium, potassium, and magnesium. Consuming bone broth, salted nuts, or electrolyte supplements can help prevent imbalances.
• Avoid overeating after fasting: Breaking a fast with a large, high-carb meal can lead to blood sugar spikes and fatigue. Instead, start with a small portion of protein and healthy fats.
• Listen to your body: Pay attention to how your body responds to fasting and low-carb eating. Adjust your eating schedule or increase your calorie intake if you experience dizziness, weakness, or extreme fatigue.

Conclusion

The Fasting Atkins Diet combines the benefits of intermittent fasting with the low-carb approach of the Atkins Diet, promoting healthy weight management, improved metabolism, and better blood sugar control.

In addition to maintaining a healthy diet, it is important to protect overall well-being with mediclaim policy. An individual health insurance policy ensures financial security in case of medical emergencies, helping you stay focused on your health and fitness goals.

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.

A carnivore diet is all about meat. While quite a few influencers promote it, the benefits have not been proven by any credible research. Although many people consider this a fad diet, it is an intriguing concept. So, let’s learn more about this diet.

What is carnivore diet?

As the name suggests, this diet limits you to eating only meat and a few other animal products. Although it allows eggs and certain dairy products, the carnivore diet list excludes all other foods, including vegetables, fruits, grains, legumes, nuts, and seeds. 

This diet emerged from the controversial belief that our ancestors survived mainly on animal products. This belief also claims that many chronic diseases prevalent today are caused by high-carb diets.

Benefits of carnivore diet

While studies have not proved them, some of the benefits credited to a carnivore diet are:

• Easier weight management due to the exclusion of carbohydrates.
• Easily regulated blood sugar levels since carbs and sugars are avoided.
• Easier blood pressure management due to the exclusion of processed carbohydrates.

Despite the benefits attributed to this diet, you should also be aware of the downsides of this fad diet.

• High consumption of saturated fats may increase bad cholesterol levels.
• Eating high amounts of processed meats, such as salami and bacon, may increase your sodium levels.
• Excessive consumption of red meat may increase your risk of certain types of cancer.
• The exclusion of all fruits and vegetables may cause vitamin and mineral deficiencies. 
• A lack of fibre may cause digestive problems.

Meal plans for carnivore diet

If you are curious and want to try this diet, here’s a sample meal plan for a week:

• Monday:

• Breakfast: eggs and salami

• Lunch: chicken patty

• Dinner: fish fillet

• Tuesday:

• Breakfast: eggs and bacon

• Lunch: red meat jerky

• Dinner: chicken liver

• Wednesday:

• Breakfast: eggs and sausage

• Lunch: pork chops

• Dinner: mackerel

• Thursday:

• Breakfast: shredded chicken

• Lunch: sardines and trout

• Dinner: meatballs and cheese

• Friday:

• Breakfast: eggs and shrimp

• Lunch: lamb roast

• Dinner: flank steak

• Saturday:

• Breakfast: trout and bacon

• Lunch: chicken liver

• Dinner: prawns cooked in butter

• Sunday:

• Breakfast: salmon

• Lunch: crab cooked in lard

• Dinner: bone broth

You may snack on hard-boiled eggs, sardines or tinned fish, cheese sticks, or skinless chicken wings between meals. 

Foods list in carnivore diet

Carnivore foods include eggs, fish, seafood, and meats such as chicken, lamb, goat, red meat, pork, venison, turkey, etc.  Bone marrow and organ meat are also included. In addition, you can also consume limited amounts of hard cheese, heavy cream, and butter. The diet emphasises eating fatty meats to be able to meet your daily calorific needs.

It also encourages drinking plenty of bone broth and water but discourages consuming plant-based beverages, tea, and coffee. 

Along with excluding vegetables, the diet also excludes herbs and seasoning. Instead, you can season your food with salt and pepper.

Tips for following carnivore diet

A carnivore diet can be quite restrictive. While it may help you temporarily lose weight, this diet is not recommended for the long term. Of course, you could experiment with it for a day or two.

Conclusion

An only-meat diet might sound like a lot of fun for non-vegetarians, but the limited foods included in this diet can quickly make it lose its charm. The lack of variety may also have long-term health implications. 

If you are pregnant or breastfeeding, do not try this diet to lose your pregnancy weight. It can cause severe nutritional deficiencies. Similarly, do not try this diet if you have been diagnosed with kidney disease, heart disease, diabetes, or high blood pressure. You should not even consider trying this diet if you have ever suffered from an eating disorder. 

Instead, ensure you have a balanced diet where your proteins are accompanied by plenty of fruits and vegetables, grains, healthy fats, and dairy products. A balanced diet, regular exercise and the best health insurance will offer peace of mind and financial protection in unforeseen circumstances. You can also opt for individual health insurance to cover your specific medical needs.

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.

Sorghum is a highly nutritious and versatile grain that has been cultivated for thousands of years. Believed to have originated in central Africa, it is a staple food item across continents. In India, Sorghum is better known as a millet.

Sorghum is essential to food security, particularly in the hot climate of dry and semi-arid regions. High in carbohydrates and naturally gluten-free, it is a great alternative option for individuals who have coeliac disease or gluten intolerance.

This wonder grain is full of vital elements like fibre, protein, and minerals. This blog covers everything from what is Sorghum, its uses, various types, and health benefits.

What is sorghum?

Sorghum is a cereal grain that belongs to the Poaceae (grass) family. It is widely grown in African nations, China, India, Australia, South American countries, and the U.S. Sorghum is well-known for its capacity to flourish in a variety of challenging circumstances, like regions that are prone to drought.

The physical characteristics of Sorghum include a wide colour palette. The grains are small, round, and vary in colour, including off-whites and creams, red tints, maroon and brown, yellow, and black. The grain's shade depends on its variety and local growing conditions. The plant itself resembles maize, with tall stalks and broad leaves.

Types of sorghum

Sorghum is of different kinds, each serving different purposes. Below are the main varieties:

1.    Grain sorghum (food-grade sorghum):

used primarily for human consumption.

2.    Forage sorghum:

used for livestock feed.

3.   Sweet sorghum:

used for making sorghum syrup and sweeteners.

4.    Biomass sorghum:

used for renewable energy production via biofuels, ethanol, and chemicals.

Sorghum nutrition

From easy digestion to strengthening the immune system and promoting cardiovascular health, sorghum is an essential cereal.

Below is a breakdown of sorghum’s nutrition value per 100g serving:

Uses of sorghum

Here are some common examples of what is sorghum used for:

1.     Culinary uses

• Whole grains: cooked like rice or quinoa, and used in salads and side dishes.
• Flour: used in gluten-free baking— breads, cakes, and pancakes.
• Porridge: a popular breakfast food in Africa and India.
• Popped sorghum: a smaller, healthier alternative to popcorn.
• Beverages: used to make traditional beers and fermented drinks.

2.     Animal feed

• Sorghum is widely used as livestock feed due to its high nutritional value.
• Forage sorghum is grown specifically for feeding cattle, poultry, and other farm animals.

3.     Industrial and biofuel production

• From the sugar-rick stem of the plant, sweet sorghum is processed to produce ethanol, a renewable energy source.
• Sorghum stalks are used in making biodegradable packaging materials.
• Used as a protein extender in adhesives and other industrial applications.

FAQs

1. Is sorghum gluten-free?

Sorghum is naturally gluten-free and is a safe grain for those with gluten intolerance or coeliac disease.

1. How do you cook sorghum?

You can cook Sorghum like rice. Rinse the grains and boil them in water (1:3 ratio of Sorghum to water) for about 40-50 minutes until tender.

1. Does sorghum have antioxidants?

Some sorghum types, especially the darker varieties, are full of antioxidants.

1. Can sorghum be eaten raw?

Sorghum grains are usually cooked or ground into flour before consumption.

1. Does sorghum help with mental health?

The Sorghum's antioxidant and Vitamin B6 content together work to regulate the nervous system, and thus elevate mood, and can help with long-term neurological problems.

1. How should sorghum be stored?

Store sorghum grains in an airtight container in a cool, dry place. Sorghum flour should be refrigerated for freshness.

1. Does sorghum have any side effects?

Sorghum is generally safe to eat, but excessive consumption may cause bloating due to its high fibre content.

Conclusion

Sorghum is an ancient grain because of how early humans cultivated it. It is also a universally familiar food item to people across the world. The different types of Sorghum are incredibly rich in nutrients. The grain is versatile in its health benefits to humans and animals alike.

Whether you consume whole grains, flour, or beverages, Sorghum is among the best additions to a healthy diet. And while eating healthy is key to good health, it helps to have health insurance plans in place. Illness is unpredictable, and health insurance covers hospital stays, doctor visits, and treatments, protecting you financially in the event of an emergency.

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 Fasting Mimicking Diet (FMD) is a scientifically designed diet that offers the benefits of fasting without complete food deprivation. It limits calorie intake while maintaining essential nutrients that help the body reach a fasting state. Dr Valter Longo developed the FMD, which supports longevity, cellular repair and overall health improvement. Unlike traditional fasting, which involves extended periods without food, this diet allows small, nutrient-dense meals that trick the body into thinking it is fasting.

The FMD is beneficial for individuals who find complete fasting difficult. Let’s explore the FMD in detail, including its benefits, mimic fasting diet plan, and useful tips.

What is Fasting Mimicking Diet?

The Fasting Mimicking Diet plan is a well-structured eating plan, typically for five days, that provides a low amount of calories while maintaining important and necessary nutrients. It is designed to mimic the effects of fasting.

Key aspects:

• Caloric restriction: The diet provides around 1,100 calories on the first day and approximately 750 calories per day for the next four days.
• Macronutrient balance: It focuses on healthy fats, limited proteins and low carbohydrates.
• Autophagy activation: The body undergoes a process of cellular cleaning and repair, and removing damaged cells.
• Ketosis: The body shifts to a fat-burning mode like traditional fasting with reduced carbohydrates.

Benefits of Fasting Mimicking Diet

The FMD offers several health benefits, many of which are supported by scientific research.

• Cellular rejuvenation: The diet activates autophagy where the body regenerates new cells and removes damaged cells, potentially reducing the risk of chronic diseases.
• Weight management: Ketosis helps the body burn fat, which leads to easy weight management.
• Improved metabolic health: The FMD may regulate blood sugar levels, improve insulin sensitivity and support cardiovascular health.
• Reduced inflammation: Many chronic conditions are linked to inflammation, and this diet may help reduce inflammatory markers.
• Brain health support: The diet promotes the production of brain-derived neurotrophic factor (BDNF), which may reduce the risk of neurodegenerative diseases by improving cognitive function.

Meal plans for Fasting Mimicking Diet

The FMD diet includes nutrient-dense, plant-based meals. Here’s a sample fasting-mimicking diet plan:

Foods list in Fasting Mimicking Diet

Below is a categorised list of recommended fasting mimicking diet food list:

• Healthy fats: Olive oil, avocado, coconut oil, nuts, seeds, and nut butter.
• Low-carb vegetables: Spinach, kale, broccoli, zucchini, cauliflower, and asparagus.
• Plant-based proteins: Lentils, chickpeas, tofu, and tempeh (in limited amounts).
• Herbal teas: Green tea, chamomile tea, and other caffeine-free herbal infusions.
• Soups and broths: Vegetable broths, miso soup, and low-calorie soups made with mushrooms or tomatoes.
• Fermented foods: Sauerkraut, kimchi, and pickled vegetables to support gut health.
• Berries and low-sugar fruits: Blueberries, raspberries, and small portions of apples.
• Avoid highly processed foods, refined sugars, dairy, and high-protein animal products.

Tips for following Fasting Mimicking Diet

To successfully follow the FMD and gain maximum benefits, consider these tips:

• Plan ahead: Preparing meals in advance ensures you stick to the recommended foods and portion sizes.
• Stay hydrated: Drink enough water and herbal teas to stay hydrated.
• Avoid strenuous exercise: While mild activities like yoga and walking are fine, avoid intense workouts.
• Listen to your body: Some fatigue is normal, but consider adjusting the plan if dizziness or extreme weakness occurs.
• Ease back into regular eating: Transition to a balanced diet once the five-day cycle is complete.

Conclusion

The Fasting Mimicking Diet offers a structured way to achieve the benefits of fasting without complete food deprivation. However, following it correctly is essential to maximise its effectiveness.

For long-term health and financial security, it is also crucial to have reliable health insurance plans. Individual health insurance policies cover medical expenses and ensure access to quality healthcare in case of emergencies. With a balanced lifestyle, healthy diet and proper healthcare insurance plans, you can take a proactive approach towards long-term 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 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.

Stress is a part of life, but when it becomes chronic, it can negatively affect mental and physical health. While occasional stress is normal, prolonged stress can cause anxiety, high blood pressure, digestive issues, and weakened immunity.

Fortunately, diet can be a helpful tool in managing stress. This blog explores the best foods to relieve stress and promote a healthy mind and body.

Top foods to help relieve stress

A well-balanced diet is good for stress management. Stress reducing foods have specific properties that lower cortisol levels, boost serotonin production and provide calming nutrients. The following are some of the foods that reduce stress and anxiety.

1.     Water

Proper hydration is important for overall health and stress management. Even mild dehydration can result in fatigue, irritability, and difficulty concentrating, which can amplify stress.

Drinking enough water throughout the day helps keep the body functioning optimally, maintaining energy levels and cognitive function. Water also aids in flushing out toxins, keeping the body refreshed and reducing physical stress. Drinking at least 6-8 glasses of water daily, but individual needs may vary based on activity level and climate.

2.     Fruit juice

Fresh fruit juices, especially those made from citrus, berries, and pomegranates, are excellent for stress relief. Natural fruit juices have high levels of vitamins, antioxidants, and natural sugars that help stabilise mood and energy. Vitamin C in fruit juices has been shown to lower cortisol levels.

Additionally, potassium and magnesium in fresh juices support muscle relaxation and lower blood pressure. Avoid packaged juices with added sugars, as they can contribute to energy spikes and crashes that increase stress.

3.     Oranges

This super-tasty and refreshing citrus fruit is considered the best food to reduce stress. Vitamin C in oranges helps lower stress levels by reducing cortisol production. This essential vitamin also strengthens the immune system, which can weaken due to prolonged stress. Oranges provide natural sugars and fibre that offer a quick energy boost and do not cause fluctuations in blood sugar levels.

4.     Nuts and seeds

Nuts and seeds are good sources of magnesium, healthy fats, and protein, which help regulate stress levels. Almonds, walnuts, sunflower seeds, and flaxseeds contain omega-3 fatty acids that assist brain function and reduce anxiety. Magnesium also helps with muscle relaxation and better sleep quality, which are important for managing stress.

5.     Leafy greens

Leafy greens like spinach and kale are packed with stress-reducing nutrients like magnesium, folate, and vitamin C. All these nutrients help produce dopamine, the neurotransmitter that promotes relaxation and happiness. Magnesium can help regulate the nervous system, preventing stress-related tension and headaches.

6.     Eggs

Eggs have B vitamins, essential amino acids, and protein, all contributing to stress reduction. B vitamins, particularly B6 and B12, support brain function and help produce serotonin, a neurotransmitter that regulates mood. Eggs also contain choline, which plays a role in reducing anxiety and promoting cognitive health.

7.     Blueberries

Blueberries contain anthocyanins that help reduce inflammation and protect the brain from stress-related damage. They support the production of dopamine and serotonin, which enhance mood and reduce anxiety. The fibre in blueberries helps regulate blood sugar levels, preventing energy fluctuations that can contribute to stress.

Adding blueberries to yoghurt, smoothies, or oatmeal is a delicious way to enjoy their benefits. Although blueberries may not be available or expensive in India, they can be substituted with black jamun, amla, or black grapes.

8.     Avocado

Avocados are packed with healthy fats, B vitamins, and potassium, all of which are required in foods to relieve stress and anxiety. The monounsaturated fats in avocados help brain health and reduce inflammation caused by stress. B vitamins are important in nervous system function, allowing the body to handle stress more efficiently. Potassium in avocados helps regulate blood pressure and prevent stress-related heart issues.

9.     Sunflower seeds

Sunflower seeds have magnesium, vitamin E and healthy fats that help in muscle relaxation and prevent tension headaches caused by stress. Vitamin E has antioxidants which protect cells from stress-related damage. Sunflower seeds also contain tryptophan, an amino acid that supports serotonin production, improving mood and promoting relaxation.

10. Broccoli

Broccoli has a lot of nutrients that help combat stress quite effectively. It contains folate, vitamin C, and fibre, which support brain function and improve mood stability. Folate is one of the main nutrients of foods that reduce stress hormones and promote serotonin production which helps to prevent mood swings caused by stress. Vitamin C in broccoli lowers cortisol levels and strengthens the immune system. The fibre in broccoli supports gut health, which has been linked to improved mental well-being.

FAQs

• Can diet alone reduce stress?

Diet plays a big role in stress management but it should be combined with healthy habits like exercise, proper sleep, and relaxation for the best results.

• How quickly do stress-reducing foods work?

The effects of stress-relieving foods vary. Some, like oranges and fruit juices, provide an immediate boost, while others, like nuts and leafy greens, offer long-term benefits when consumed regularly.

• Can too much caffeine increase stress?

Excessive caffeine intake is known to elevate cortisol levels, which leads to increased stress and anxiety.

• Are processed foods bad for stress management?

Processed foods with sugar and unhealthy fats can cause energy crashes and increase stress levels. Whole, natural foods with fibre are the best option for maintaining a balanced mood.

Conclusion

Eating the right foods that are rich in vitamins, antioxidants, and healthy fats can support stress management and promote overall well-being. While diet plays an important role in long-term stress management, there are certain measures you need to take for an added layer of security.

A health insurance policy ensures financial security and access to quality healthcare when medical intervention is required.

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.

Gluten is a plant protein. It is found in grains and is responsible for the chewy texture of bread made from these grains. Some people are sensitive or intolerant to gluten. As a result, they are advised to have a gluten-free diet. So, what does this mean? What are the best gluten-free diet foods for you? Keep reading to find out.

What is a gluten-free diet?

A gluten-free diet restricts the use of gluten-rich ingredients. The gluten-rich foods list includes barley, malt, rye, and wheat-based products. So, these are the foods to avoid. 

In addition, if your gluten-free meal plan includes processed foods, you want to ensure that they are not manufactured in a facility that manufactures wheat-based food.  

Benefits of a gluten-free diet

Some of the benefits associated with following this diet include:

• Reduced risk of bloating, abdominal discomfort, and gas
• Higher energy levels
• Optimised nutrient absorption
• Easier weight management
• Easier management of inflammatory disorders
• Lower risk of autoimmune flare-ups
• Healthy blood sugar levels
• Clearer skin
• Higher cognitive functioning
• Healthy gut 

Meal plans for a gluten-free diet

Building a meal plan for a gluten-free diet isn’t very difficult. You must ensure a balanced meal and not miss out on any essential nutrients. Here’s a sample weekly meal plan.

• Monday

• Breakfast: Omelette and grilled vegetables

• Lunch: Millet chapattis, dal, vegetable and salad

• Dinner: Jowar wrap with paneer and vegetables

• Tuesday

• Breakfast: Chia pudding

• Lunch: Rajma, rice and salad

• Dinner: Chole paneer salad

• Wednesday

• Breakfast: Millet upma

• Lunch: Bajra chapattis, kadhi and sprouts

• Dinner: Chickpea pasta with vegetables 

• Thursday

• Breakfast: Berry smoothies

• Lunch: mixed vegetable fried rice

• Dinner: Methi thepla with chutney

• Friday

• Breakfast: Millet pancake

• Lunch: Palak paneer with jawar roti and salad

• Dinner: Dal tadka with jeera rice and mixed vegetables

• Saturday

• Breakfast: Millet idli and chutney

• Lunch: Potato-pea gravy with rice and raita

• Dinner: Lauki kofta with bajra roti and salad

• Sunday

• Breakfast: poached eggs with gluten-free oat bread

• Lunch: Tawa pulao 

• Dinner: Beetroot jowar wrap with tandoori paneer

Foods list in gluten-free diet

A variety of foods without gluten are available in nature. This includes:

• All types of non-coated or battered poultry, meat, and fish
• Eggs
• Unflavoured dairy products
• All vegetables and fruits
• Grains such as rice, quinoa, corn, millet, amaranth, tapioca, and sorghum
• Chickpea flour, almond meal, soy flour, potato flour, corn flour, corn starch, coconut flour and tapioca flour.
• Nuts and seeds
• Almost all cooking oils, margarine, and butter
• Herbs and spices
• Most beverages except beer

Tips for following a gluten-free diet

Following a gluten-free diet means better planning. After all, you can’t just pick up a sandwich when hungry. Here are a few tips to get you started:

• Always read the ingredient list on packaged food.
• If you are visiting friends or relatives, consider carrying a gluten-free roll or a bowl of gluten-free pasta.
• If you share your kitchen with others, keep a separate set of utensils to avoid cross-contamination.
• Plan your grocery lists.
• Plan your meals around fruits and vegetables.
• Replace pasta with spiralised vegetable noodles.
• Snack on nuts and seeds to ensure adequate fiber, calcium, and zinc.

Conclusion

Certain foods cause discomfort, bloating, and upset stomachs. This may indicate a food intolerance, allergy, or sensitivity. A gluten-free diet is for individuals who cannot tolerate grain-based foods. Following a diet plan will greatly improve the quality of life and well-being of individuals with gluten sensitivity.

You should always prioritise your health by availing of individual health insurance. Choosing health insurance plans isn’t just about comparing costs. Assess your healthcare needs, look into the coverage offered, check the provider networks, and ensure you understand the plan’s maximum reimbursement limits. When covered by a good insurance policy, you’ll never have to think twice before seeking medical attention.

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.

Opting for a well-balanced, low-carb diet is a practical approach to overall health. A typical low-carb diet either restricts carbohydrates or completely avoids them. Many people follow low-carb diet plans to eliminate the risk of lifestyle diseases and to boost energy levels.    

What is low-carb diet? 

A low-carbohydrate diet is a meal plan that avoids food items containing high levels of carbohydrates or added sugar. At the same time, it includes moderate to higher levels of protein and fat. According to nutritionists, the amount of carbohydrates in a low-carb diet ranges from a minimum of 20gm to a maximum of 120gm. However, this quantity should be decided depending on a person’s body conditions. The different ways to follow a low-carb diet plan are:

• Keto diet
• Paleo diet
• Atkins diet
• Eco-Atkins diet
• Low-carb Mediterranean diet
• Dukan diet  
• Zero-carb diet

Benefits of low-carb diet 

When you restrict your carbohydrate intake, the body uses stored glucose as its primary energy source. This process, known as dietary ketosis, can help you lose weight.

Tailored no-carb diet plans are created to align with one’s health conditions, personal preferences, and wellness goals. A no-carb diet helps:

• Reduce obesity and aid in weight loss.
• Reduce blood pressure and blood sugar 
• Lower triglycerides
• Increase good cholesterol
• Improve metabolism
• Relax brain cells and give better results in conditions like epilepsy, Parkinson’s, and Alzheimer’s.

Meal plans for low-carb diet  

After a health checkup, a healthy meal chart can be prepared, including food items from the low-carb foods list.

• Breakfast:

  Start the day with scrambled eggs, tomatoes, avocado, and capsicum sauteed in butter and feta cheese. It tastes delicious and serves as a healthy starter for the day. 

• Lunch:

  Sauteed veggies with sprouted daal is an ideal low-carb lunch recipe. If you prefer non-vegetarian items, go for a grilled chicken salad with vegetables mixed with garlic, pepper, and olive oil. 

• Snacks:

  For low-carb, healthy snacks, choose foods with high fibre and protein, and avoid processed foods. Berries, avocados, almonds, boiled egg and cheese are good choices.  

• Dinner:

  For dinner, opt for a creamy broccoli and cheese soup with butter, sauteed onion, cheese, and suitable spices. This keto-friendly soup is not only filling but also satisfying. 

Foods list in low-carb diet  

Following a low-carb diet may be difficult initially. However, tasty dishes can be prepared with easily available low-carb substitutes. The given low-carb diet food list includes healthy vegetables, nuts, fruits, and other low-calorie food items.

• Cauliflower instead of potatoes
• Zucchini
• Leafy vegetables for healthy soups
• Broccoli
• Eggs  
• Avocado  
• Nuts and seeds  
• Fish and Meat  
• Fruits and berries
• Dairy  
• Oil 

Tips for following low-carb diet    

Here are a few tips and tricks that can help you overcome cravings at the initial stage: 

• Thoroughly understand different types of carbohydrates and their function in the body. Learn about different types of low-carb diet plans.
• Do thorough research about different low-carb alternatives and prepare a low-carbohydrate food list. Choose items from this list and prepare a healthy, tasty, low-carb meal plan. 
• Between meals, you can eat low-carb snacks like roasted makhana, plain kale chips, nuts, boiled eggs, etc.
• When you are on a low-carb diet, you may feel dehydrated because carbohydrates are the water-holding elements in your body. When you restrict carb intake, there can be a sudden change in water and sodium levels. So, it is crucial to take electrolytes and plain water frequently. You can also include coconut water and fruit juices in your diet. 

Conclusion

Apart from diet, other factors like regular exercise, stress management and healthcare plans also contribute to a better life. A good health insurance plan can cover unexpected medical expenses. You can also opt for individual health insurance plans that offer personalised coverage, financial security and added protection against rising medical costs. A proactive approach can help you lead a healthy and stress-free 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 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.