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5 Foods for weight loss

1. Whole Eggs

Once feared for being high in cholesterol, whole eggs have been making a comeback.

New studies show that they don’t adversely affect blood cholesterol and don’t cause heart attacks.

What’s more… they are among the best foods you can eat if you need to lose weight.

They’re high in protein, healthy fats, and can make you feel full with a very low amount of calories.

One study of 30 overweight women showed that eating eggs for breakfast, instead of bagels, increased satiety and made them eat less for the next 36 hours.

Another 8 week study found that eggs for breakfast increased weight loss on a calorie restricted diet compared to bagels.

Eggs are also incredibly nutrient dense and can help you get all the nutrients you need on a calorie restricted diet. Almost all the nutrients are found in the yolks.

2. Leafy Greens

Leafy greens include kale, spinach, collards, swiss chards and a few others.

They have several properties that make them perfect for a weight loss diet.

They are low in both calories and carbohydrates, but loaded with fiber.

Eating leafy greens is a great way to increase the volume of your meals, without increasing the calories. Numerous studies show that meals and diets with a low energy density make people eat fewer calories overall.

Leafy greens are also incredibly nutritious and very high in all sorts of vitamins, minerals and antioxidants. This includes calcium, which has been shown to aid fat burning in some studies.

3. Cruciferous Vegetables

Cruciferous vegetables include broccoli, cauliflower, cabbage and brussels sprouts.

Like other vegetables, they are high in fiber and tend to be incredibly fulfilling.

What’s more… these types of veggies also tend to contain decent amounts of protein.

They’re not as high in protein as animal foods or legumes, but they’re high compared to most vegetables.

A combination of protein, fiber and low energy density makes cruciferous vegetables the perfect foods to include in your meals if you need to lose weight.

They are also highly nutritious, and contain cancer fighting substances.

4. Lean Beef and Chicken Breast

Meat has been unfairly demonized.

It has been blamed for all sorts of health problems, despite no good evidence to back it up.

Although processed meat is unhealthy, studies show that unprocessed red meat does NOT raise the risk of heart disease or diabetes.



According to two big review studies, red meat has only a very weak correlation with cancer in men, and no correlation at all in women.

The truth is… meat is a weight loss-friendly food, because it’s high in protein.

Protein is the most fulfilling nutrient, by far, and eating a high protein diet can make you burn up to 80 to 100 more calories per day.

Studies have shown that increasing your protein intake to 25-30% of calories can cut cravings by 60%, reduce desire for late-night snacking by half, and cause weight loss of almost a pound per week… just by adding protein to the diet.

If you’re on a low-carb diet, then feel free to eat fatty meats. But if you’re on a moderate- to high carbohydrate diet, then choosing lean meats may be more appropriate.

5. Boiled Potatoes

White potatoes seem to have fallen out of favour for some reason.

However… they have several properties that make them a perfect food, both for weight loss and optimal health.

They contain an incredibly diverse range of nutrients, a little bit of almost everything we need.




There have even been accounts of people living on nothing but potatoes alone for extended periods of time.

They are particularly high in potassium, a nutrient that most people don’t get enough of and plays an important role in blood pressure control.

On a scale called the Satiety Index, that measures how fulfilling different foods are, white, boiled potatoes scored the highest of all the foods tested.

What this means is that by eating white, boiled potatoes, you will naturally feel full and eat less of other foods instead.

If you boil the potatoes, then allow them to cool for a while, then they will form large amounts of resistant starch, a fiber-like substance that has been shown to have all sorts of health benefits… including weight loss.

Sweet potatoes, turnips and other root vegetables are also excellent.

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How to stop hunger while dieting

Have a problem of hungriness everytime? then you are at the right place. here are top 5 solutions through which you could decrease your food intake without being hungry.




1. EAT BREAKFAST

Skipping breakfast can generate stomach hunger pangs, also leading to snacking and binging later in the day. Hunger pangs begin 12 to 24 hours after the last ingestion of food, and are usually more intense in young people because they have more muscle tone than older people.

2. STAY HYDRATED

Eight glasses of water a day are recommended. According to Dr. Melina Jampolis, a nutrition specialist, it can be easy to confuse hunger pangs with thirst.





3. SPICE UP YOUR MEALS AND SNACKS

Control hunger pangs by sending “full” messages to the brain with spicy aromas like ginger, turmeric, curry, chili powder, and cayenne, advises Dr. Alan Hirsch of the Chicago Smell and Taste Treatment and Research Foundation. These plant extracts also increase metabolism.

4. EAT PROTEIN EVERY FOUR HOURS

Protein acts as an appetite suppressant to help control hunger pangs. Eating two to three ounces of protein triggered a 25 percent spike in energy, increasing fat metabolism 32 percent, and lasting up to four hours, in research conducted by the University of Wollongong in Australia.

5. WATCH YOUR SUGAR INTAKE

Sugar’s aliases are corn syrup, high-fructose corn syrup, brown sugar, honey, maltose, corn sweeteners and dextrose. Don’t eat simple sugar foods alone — ensure they are mixed with a meal to help control your hunger. Richards J. Johnson, M.D., of the University of Florida showed in his research that communication between the digestive tract and the brain’s fullness center was disrupted by high-fructose corn syrup, making appetite control difficult.

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CHIKEN FAJITA




INGREDIENTS

  • 1 tablespoon red wine vinegar
  • 1 teaspoon chipotle Tabasco sauce
  • 1 teaspoon dried oregano
  • 2 teaspoons sweet smoked paprika
  • 2 cloves of garlic
  • 1 large red onion
  • 2 x 200 g skinless free-range chicken breasts
  • 3 mixed-colour peppers
  • 1 large aubergine
  • 2 limes
  • 1 bunch of fresh coriander , (30g)
  • 1 ripe avocado
  • 4 large seeded wholemeal tortillas
  • 50 g feta cheese

RECIPE

  1. Put 1 tablespoon of oil into a bowl with the vinegar, chilli sauce, oregano, paprika and a pinch of sea salt and black pepper. Crush in the unpeeled garlic through a garlic crusher and mix together.

  2. Peel and halve the onion, slice into 1cm-thick wedges, then slice the chicken lengthways 1cm thick and toss both in the marinade. Leave in the fridge for at least 1 hour, or preferably overnight.

  3. Blacken the whole peppers and aubergine over a direct flame on the hob, or in a griddle pan on a high heat, until charred and blistered all over.


  4. Pop the peppers into a bowl and cover with clingfilm for 10 minutes, then scrape off most of the black skin, discarding the stalks and seeds.


  5. Pinch the skin off the aubergine and trim off the ends. Nicely slice it all 2cm thick, dress on a platter with the juice of 1 lime and a few picked coriander leaves, then taste and season to perfection.

  6. Cook the chicken and onions in all that lovely marinade in a large non-stick frying pan on a medium-high heat for 6 to 8 minutes, or until cooked through, turning halfway.

  7. Peel, destone and finely slice the avocado, and squeeze over the juice of half a lime.

  8. Warm the tortillas in a dry frying pan for 30 seconds, then keep warm in a clean tea towel. Take it all to the table, with the feta and the remaining coriander leaves, and let everyone build their own.

THANKS FOR READING !

VEGETABLE JALFRAZY





“The great thing about this jalfrezi recipe is the slightly sweet and sour flavour you get from from the peppers. Brilliantly versatile, you can use whatever seasonal veg you have to hand. ”

INGREDIENTS

  • cauliflower = 250 grams
  • capsicum = 2
  • carrots = 2
  • potatoes= 2
  • butter = 50 grams

INGREDIENTS FOR CURRY

  1. tomatoes = 2
  2. onions = 2 mediumm sized (chopped)
  3. tomato pury = 1cup
  4. red chilli powder = 1 tea spoon
  5. mustard seeds = 1/2 tea spoon
  6. mustard paste = 1 table spoon
  7. yogurt = 1 cup
  8. turmeric powder = 1/2 tea spoon
  9. lemon juice = 2 table spoon
  10. salt = 1/2 tea spoon
  11. oil = 2 table spoon

fry all vegetables in butter and take aside

FOR CURRY

  •  Pour oil in a pan. Add onion,mustard seeds, salts, turmeric powder, tomatoes, red chilli powder, mustard paste.
  • cook well until the tomatoes becomes soft
  • add the tomato purree and vegetables.
  • mix well, pour 1/2 cup water and cook 5-7 minutes in low flames
  • now add yogurt and lemon juice and cook until the water dries.
  • garnish it with corriander leaves
  • serve it with rice.

TIPS

Experiment with different combinations of vegetables, such as courgettes, aubergines or potatoes once you’ve mastered this version – bigger, chunkier veggies need longer cooking times, so add them at the start, and delicate veggies like peas and spinach need only minutes, so they can go in right at the end.

CHICKEN LOLLYPOPS






Are you a mom and looking something healthy and delicious for your children? Then you are landed at the right place. This recipe would help you for your little ones. It is an easy and time saving recipe so you must try it

INGREDIENTS

  1. Chicken wings = 1 kg
  2. soya sauce = 4 tbsp
  3. Vinigar = 1 tbsp
  4. green chilli paste = 1 tbsp
  5. white pepper powder = 1 tbsp
  6. black pepper powder = 1 tbsp
  7. garlic paste = 1 tbsp
  8. ginger paste = 1 tbsp
  9. mustard paste = 1 tbsp
  10. salt = as required
  11. lemon juice = 3 tbsp
  12. eggs = 2
  13. flour = 1 cup
  14. bread crumbs = 1 cup
  15. oil = for frying

THE RECIPE

Cut the wings from the sides and then Mix all the ingredients which are mentioned above. Put those ingredients  into wings except the flour and bread crumbs.Now marinate this for 2 to 3 hours in your refrigerator. After marination coat the wings in flour and bread crumbs. Now give them the shape of a lollypop and start frying them.