Latest news with #VidhiChawla
Hindustan Times
6 days ago
- Health
- Hindustan Times
Doctor shares 10 daily foods that mimic Ozempic and make weight loss easier
Ozempic is not just a celebrity buzzword! It is a prescription drug originally developed to treat type 2 diabetes, now widely talked about for its surprising weight loss effects. This buzz has sparked curiosity about whether there are natural alternatives to Ozempic. The answer is yes! Dr Adrian, a functional medicine doctor and MD specializing in thyroid, PCOS, and gut health, recently shared on Instagram a list of foods that may work in a similar way. These foods can help boost GLP-1, the hormone that curbs unnecessary hunger and helps control appetite, supporting a healthy weight loss. Try these foods to naturally boost GLP-1 levels! (Adobe Stock) What is Ozempic? Ozempic is the brand name for semaglutide, a medication created by Danish drugmaker Novo Nordisk. It belongs to a class of drugs called GLP-1 receptor agonists, meaning it imitates the effects of a hormone your body naturally produces, GLP-1. First approved by the US Food and Drug Administration in 2017 for managing type 2 diabetes, Ozempic comes as a once-weekly injection, usually given in the abdomen, thigh, or upper arm using a prefilled pen. How does GLP-1 support weight loss? GLP-1 is an incretin hormone released in your gut after you eat. Health Shots also got in touch with dietitian Vidhi Chawla to learn more about it. She says, 'It triggers more insulin, curbs glucagon (which raises blood sugar), and slows digestion, all of which help keep blood sugar stable and reduce appetite.' That is why Ozempic is effective for weight loss. Foods to boost GLP-1 Here are 10 foods that may help make weight loss feel easier and quicker with an Ozempic prescription: 1. Avocados Packed with healthy monounsaturated fats and fibre, avocados keep hunger hormones in check. Dr Adrian notes that their slow-digesting fat content supports steady blood sugar, while the fibre helps keep you feeling full for longer. A study published in Nutrients revealed that eating a whole avocado can boost GLP-1 levels, along with reducing cravings and appetite. This food is also rich in potassium, which supports metabolism and slows down digestion. 2. Chia seeds These tiny seeds are a powerhouse of soluble fibre. When soaked, they form a gel in your stomach that slows digestion, much like Ozempic delays gastric emptying (the rate at which food moves from the stomach to the small intestine). Vidhi Chawla adds that chia seeds are also a good plant-based omega-3 source, supporting gut health and reducing inflammation linked to weight gain. 3. Potatoes Often misunderstood, potatoes (especially boiled or baked) are among the most satiating foods that can support weight loss. They provide slow-digesting carbs that keep energy stable. Dr Adrian points out that their resistant starch content feeds beneficial gut bacteria, which may indirectly support weight control. 4. Oats Oats, particularly rolled oats, are rich in beta-glucan, a soluble fibre that triggers fullness hormones. They are a steady energy source that reduces the risk of unwanted hunger. Vidhi recommends starting your day with oatmeal paired with protein, like Greek yogurt, for even better hunger control. According to her, fibre rich foods help reduce your calorie intake by promoting the feeling of fullness. Oats can support weight loss!(Adobe Stock) 5. Eggs and egg whites Eggs are loaded with protein that lowers ghrelin, the "I'm hungry" hormone. Their amino acids also support muscle maintenance during weight loss. Having them at breakfast can help curb appetite for hours, making them a simple yet effective tool in any weight-loss-friendly diet. So, make sure you start your day with a protein and fibre-rich breakfast to support weight loss. 6. Greek Yogurt Thick, creamy, and protein-rich, Greek yogurt is digested slowly, keeping you satisfied for longer. Its probiotic content supports gut health, which is linked to better weight management. Dr Adrian advises choosing unsweetened versions to avoid unnecessary sugar spikes. 7. Lean meat From skinless chicken to turkey, lean meats deliver high-quality protein that boosts metabolism due to the thermic effect of food. This means you burn more calories even when digesting food. Vidhi notes that protein also helps prevent the muscle loss often seen in rapid weight loss, keeping metabolism healthy. 8. Fish Fatty fish like salmon, mackerel, and sardines offer both protein and omega-3 fats. Dr Adrian says this combo reduces inflammation, balances hormones, and suppresses appetite. Eating fish 2–3 times a week can be a game-changer for promoting both satiety and metabolic health. 9. Berries Low in sugar but high in fibre, berries are ideal for controlling blood sugar spikes. Their antioxidants also help reduce inflammation, which can interfere with hunger and satiety signals. Vidhi suggests pairing berries with Greek yogurt for a balanced, filling snack. 10. Leafy greens Spinach, kale, broccoli, and other fibre-rich vegetables are filling yet low in calories. They fill your stomach, stimulate fullness hormones, and deliver vitamins that support overall metabolic function, explains Dr Adrian. One 2022 study published in the International Journal of Preventive Medicine found that eating vegetables before carbohydrates significantly improves glucose and GLP-1 levels in people with type 2 diabetes. What's more? Since they are also high in vitamins, minerals, and antioxidants, they can also help support healthy metabolism and the fat-burning process.
India Today
02-07-2025
- Health
- India Today
Five strategies to manage PCOS, avoid weight gain
For women grappling with Polycystic Ovary Syndrome (PCOS), a recurring concern is its strong link to weight gain, particularly around the abdomen. This isn't merely a cosmetic issue; it's a critical component of PCOS, often exacerbating insulin resistance and hormonal proactive lifestyle strategies, especially dietary ones, can significantly help manage PCOS and mitigate weight gain. Dietician Vidhi Chawla, founder of FISICO Diet and Aesthetic Clinic, lists five key ways to manage PCOS and avoid unwanted weight gain:advertisementPrioritise a low glycemic index (GI) diet: Insulin resistance is a hallmark of PCOS, meaning your body struggles to use insulin effectively, leading to higher blood sugar and insulin levels. High insulin can promote androgen production and fat storage. A low-GI diet, rich in complex carbohydrates like whole grains (quinoa, brown rice, millets), legumes and non-starchy vegetables, helps stabilise blood sugar, reducing insulin spikes and improving insulin sensitivity. This dietary approach is fundamental for weight management in on balanced macronutrients: While often overlooked in basic dieting, the balance of protein, fats and carbohydrates is vital for managing PCOS. Ensure each meal includes a good source of lean protein (chicken, fish, eggs, tofu, lentils, beans). Protein increases satiety, helps preserve muscle mass (which boosts metabolism) and reduces insulin response. Incorporate healthy fats from sources such as avocados, nuts, seeds and olive oil, which are crucial for hormone production and reducing inflammation, further supporting weight Embrace fibre-rich foods: Fibre is your ally in PCOS management. Found abundantly in fruits, vegetables, whole grains and legumes, fibre helps slow down sugar absorption, preventing rapid blood sugar spikes. It also promotes satiety, reducing overall calorie intake, and supports a healthy gut microbiome, which plays a role in metabolism and inflammation. Aim for a diverse range of plant-based foods to maximise fibre physical activity, strength training: Exercise is a powerful tool against insulin resistance and for weight management in PCOS. While cardio is beneficial, strength training is particularly crucial. Building muscle mass improves insulin sensitivity, as muscles are a primary site for glucose uptake. More muscle also means a higher resting metabolism, helping your body burn more calories even when at rest. Aim for a combination of consistent cardio and 2-3 sessions of strength training per on stress management, sleep: Chronic stress elevates cortisol levels, a hormone that can promote abdominal fat storage and worsen insulin resistance. Similarly, insufficient sleep disrupts hunger-regulating hormones (ghrelin and leptin), leading to increased cravings and overeating. Integrating stress-reducing practices such as yoga, meditation and deep breathing, and ensuring 7-9 hours of quality sleep nightly can significantly impact your hormonal balance and weight management PCOS-related weight gain requires a holistic approach beyond simple calorie restriction. By focusing on these five pillars, women with PCOS can empower themselves to achieve better hormonal balance, sustainable weight management and improved overall well-being. Always consult a healthcare professional or a registered dietitian for a personalised to India Today Magazine- Ends
Hindustan Times
20-06-2025
- Health
- Hindustan Times
6 reasons why you should try ghee coffee to promote digestion, weight loss and more
Scroll through your phone these days, and you will end up finding a new health trend. One drink that has been getting a lot of buzz lately is ghee coffee. From nutritionists to celebrities, everyone seems to be raving about it, sharing posts about 'ghee coffee' or even 'ghee tea,' calling it an Ayurvedic remedy or something they grew up drinking. But have you tried it yet? If not, maybe it is time! You might be surprised to know that this simple drink could help boost your metabolism, support heart health, and even ease period pain. Find out what makes ghee coffee more than just a trendy beverage. Ghee coffee, also known as bulletproof coffee, is a blend of black coffee and ghee (clarified butter). It is a creamy, rich drink that is often enjoyed in the morning. Ghee adds healthy fats to the coffee, which can provide steady energy, improve focus, and keep you feeling full for longer. It is popular in low-carb and Ayurvedic diets. Here are 6 health benefits of adding ghee in coffee and drinking it every day: Not all fats are bad for you. 'Ghee is rich in healthy fats like omega-3, 6, and 9, and it is a natural source of vitamins A, E, and K. Coffee, on the other hand, is loaded with caffeine, cafestol, kahweol, and chlorogenic acid, all known to support immune health,' says nutritionist Vidhi Chawla. A study published in Trends in Food Science & Technology highlights the benefits of coffee for strengthening the immune system. If you believe that drinking coffee on an empty stomach causes acidity, try black coffee with ghee to get rid of it. Thanks to the butyric acid found in ghee, it can support healthy digestion and reduce inflammation in the gut. Ghee coffee is especially helpful for people who often feel bloated. Combining black coffee with ghee may support heart health. Ghee helps reduce inflammation and balance cholesterol. In fact, a study published in the Ochsner Journal shows that coffee can reduce the risk of heart disease, lower blood pressure, and improve cholesterol levels. Ghee contains antioxidants and anti-inflammatory compounds that may reduce the intensity of menstrual cramps. 'It can also help boost energy and support hormonal balance to support a healthy period cycle,' explains Chawla. Drinking ghee coffee in the morning can help keep hunger and cravings in check. The healthy fats make you feel full longer, so you are less likely to snack unnecessarily. This can support healthy weight management. Coffee is known to give you a quick energy boost. However, the fats in ghee slow down caffeine absorption, giving you steady energy without the crash. A study in the Journal of the International Society of Sports Nutrition links this sustained release of energy is because of the combination of fats with caffeine. You will feel less lethargic. This bullet coffee or ghee coffee can be enjoyed daily, but make sure you do not overdo it. Ghee is rich in saturated fats, so having too much may lead to weight gain, high cholesterol, or excess calorie intake. 'People with heart conditions or high cholesterol should be especially cautious,' warns Chawla. Also, drinking too many cups of coffee a day can increase your caffeine intake, which might cause digestive discomfort or other issues. So, stick to one or two cups of black coffee with ghee a day. NOTE: Do not over-blend as too much blending will separate the fat. 'For best results, drink ghee coffee in the morning on an empty stomach,' suggests Chawla. This helps kickstart your metabolism, supports digestion, and provides steady energy throughout the day. In fact, it is a great alternative to your sugary drinks like orange juice or tea in the morning.
NDTV
19-06-2025
- Health
- NDTV
Psyllium Husk Is Trending As Natural Ozempic. It Is Just Isabgol With A Fancy New Makeover
In an age where wellness trends go viral faster than anything else, it's no surprise that psyllium husk - well known in Indian households as the humble isabgol (especially in the eastern part of India), has found itself rebranded with a sleek new western label. Touted as a "natural Ozempic" across TikTok, Instagram, and wellness blogs, psyllium is having a moment in the West. But let's be clear: this isn't a newly discovered miracle. It's isabgol, the same thing your grandmother or father might have suggested when you complained about constipation. Now that it's being heralded as a "natural weight loss drug", we asked experts if it can help with more than that. What Is Psyllium Husk? Psyllium husk is nothing 'exotic'. It's a fibre-rich substance derived from the seeds of a plant commonly grown in India called psyllium (specific name Plantago ovata). When mixed with water, the husk forms a gel-like substance that adds bulk to stool, eases digestion, and slows down the absorption of nutrients in the gut. Mainly used as a dietary fiber to ease constipation, psyllium husk has been a trusted remedy in the Ayurveda medicine system for over 5,000 years. It's also known in Persian history as isabgol, meaning "horse's ear", in a reference to the shape of its seeds. Similarly, ancient Indian texts refer to it as asvakarna, combining Sanskrit words for "horse" and "ear". Dietician Vidhi Chawla, Founder of FISICO Diet and Aesthetic Clinic, New Delhi, explains, "Psyllium is often referred to as a 'bulk-forming laxative'. This unique property allows it to absorb water in the digestive tract, increasing stool bulk, and making bowel movements softer and easier to pass." So yes, it helps with pooping - but that's not all. Why It's Being Called "Natural Ozempic" Ozempic, a prescription drug originally designed for Type 2 diabetes, has recently gained fame for its powerful appetite-suppressing and weight-loss properties. It works by mimicking a gut hormone (GLP-1) that regulates appetite and insulin levels. Experts say psyllium, on the other hand, does nothing of the sort. Chawla says, "While psyllium husk can contribute to a feeling of fullness and may help reduce overall food intake, it's crucial to understand that it does not work through the same physiological mechanisms as Ozempic. Calling it a 'natural Ozempic' is an overstatement and lacks scientific backing." View this post on Instagram A post shared by 🌈 Laura Strange 🌈 (@myglutenfreeguide) Clinical Dietician and Consultant Nutritionist Kanikka Malhotra from Delhi agrees and adds that calling psyllium husk 'natural Ozempic' is "misleading and oversimplified". "Although both of them are able to help in weight management, they produce their effect in a very different way... The analogy downsizes the issues and problems of managing diabetes and losing weight," she adds. What Psyllium Husk Can Do For You Even though psyllium husk is no Ozmepic, experts like Chawla, Kumat and studies highlight that it has some benefits, like: 1. Constipation Relief Psyllium husk is most famous as a bulk-forming laxative. It absorbs water in the gut, forming a gel that softens stool and makes it easier to pass, providing effective relief from constipation. 2. Diarrhoea Control Psyllium can also absorb excess water in the intestines during episodes of diarrhoea, helping to firm up loose stools. 3. Blood Sugar Control Psyllium husk slows the absorption of glucose in the digestive tract, leading to lower post-meal blood sugar spikes. A 2000 study shows reductions of up to 20% in people with diabetes or prediabetes. 4. LDL Cholesterol Reduction The soluble fibre in psyllium husk binds to bile acids and cholesterol in the gut, reducing their absorption and lowering LDL ("bad") cholesterol levels. Studies report reductions in total cholesterol up to 8.9% and LDL cholesterol up to 13% in people with elevated cholesterol. 5. Appetite Regulation And Weight Management When mixed with water, psyllium husk expands in the stomach, promoting a feeling of fullness and reducing appetite. A May 2023 clinical trial showed that its supplementation can support modest weight loss in overweight and obese individuals, likely by reducing calorie intake through increased satiety. 6. Improved Gut Microbiome It also acts as a mild prebiotic, feeding beneficial gut bacteria and increasing the abundance of health-promoting genera such as Faecalibacterium and Lachnospira, especially in people with constipation. The Side Effects Of Psyllium Husk For all its benefits, psyllium husk is not without potential problems - especially if not consumed correctly. Malhotra says that it can cause several side effects, particularly when not consumed with adequate water. Common issues include: Bloating Gas Abdominal cramping Nausea "Inadequate fluid intake can lead to intestinal blockage or choking hazards. Some individuals experience allergic reactions, ranging from skin rashes to severe anaphylaxis (severe allergic reaction), particularly healthcare workers with occupational exposure," she adds. Malhotra also warns that before consuming this husk, you should keep in mind that it can significantly impact drug interactions. View this post on Instagram A post shared by Kirsten Jackson - IBS SIBO and Gut Health Dietitian (@ "Psyllium husk can reduce absorption of medications such as lithium, digoxin, and some antibiotics when taken simultaneously. Individuals with swallowing difficulties, intestinal obstructions, or undiagnosed abdominal pain should avoid psyllium," Malhotra highlights. How To Safely Add Psyllium Husk To Your Diet If you're convinced to give this traditional remedy a shot, here's how to do it right, according to experts: Start with 1 teaspoon (3-5 gm) mixed in a full glass of water (at least 250 ml) Drink immediately before it thickens Gradually increase to 1-2 tablespoons if well tolerated Stay hydrated with 8-10 glasses of water per day Take other medications 1-2 hours before or after psyllium to avoid absorption issues It can be added to smoothies, yoghurt, oatmeal, or soups Kumat says, "Most people benefit from 7-14 gm of psyllium husk per day. Starting with a lower dose and gradually increasing it improves tolerance and minimises digestive discomfort." In A Nutshell Isabgol is a substitute for weight-loss medication, bariatric surgery, or doctor-guided diabetes treatment. But it might also have genuine benefits, if used properly. Finally, remember, Psyllium husk isn't some flashy new discovery. It's a traditional remedy backed by some science, with some mentions in Ayurveda. It went underappreciated for long, until it was rebranded by the West with a glossy label.
Hindustan Times
19-06-2025
- Health
- Hindustan Times
Sit back to savour mindfulness on this Sauntering Day
Celebrated annually, World Sauntering Day (June 19) is a reminder for individuals to step away from hectic schedules and embrace a slower, more deliberate pace. With slow living coming to the forefront, we look at how you can begin this practise right from your plate. Mindful eating is the concept of paying full attention to the experience of consuming food, as well as the internal and external processes.'Eating often becomes an automatic, rushed act, disconnected from our physical sensations and emotional states,' says dietician Vidhi Chawla. According to Vidhi, the disconnect with yourself while eating can prevent your brain from properly registering fullness signals. A rushed pace can also impair digestion, causing bloating and reflux. 'Eating fast is associated with stress and distraction, which causes you to miss out on the sensory experience,' she shares. Eateries are also catching, encouraging customers to slow it down. For instance, Delhi-based DOS has unveiled a breakfast menu inspired by slow mornings. 'Our breakfast experience is intended to provide a more leisurely, purposeful morning, enabling visitors to stop and think before the bustle starts,' says chef and co-founder Jatin Mallick. In Mumbai, actor Shilpa Shetty Kudnra's recently-launched cafe Blondie features a slow bar for hand-brewed coffee. Meanwhile, Hinoki Coffee Bar and Thought Explorers Club are celebrating with slow conversations over slow drinks. 'Events like these are necessary to help enjoy life as is,' says Shivangi, a college student who frequents the eatery. The benefits of eating mindfully: Mindful eating prepares your body to process food and regulates appetite to foster a healthier relationship with food. Mindful eating isn't just about your gut—it directly impacts your mental well-being. 'According to yoga and naturopathy, the gut is the second brain. When we eat with awareness, we reduce stress, improve sleep, and even lower the chances of anxiety and depression,' says Dr Narendra K Shetty, chief wellness officer at Kshemavana Naturopathy and Yoga. Slowing down eating activates the parasympathetic system, which is responsible to help you rest and digest. Mindful eating also helps calm your thoughts, regulate hormones and boosts mood. This also prevents guilt and shame associated with emotional or unconscious eating. According to Dr Shetty, in yoga this process is called ahara shuddhi — purity in food and its consumption. What we eat becomes our mind. Eating mindfully isn't just about nutrition but nurturing inner harmony. He suggests beginning small with the following steps: Eat your breakfast in silence without a phone or screen. Chew each bite 20-30 times to aid digestion — your gut will thank you. Take three deep breaths before each meal to reset your nervous system. Place your spoon down between bites to slow down. Eat one meal a day in total silence. Make it sacred. Involve your senses — observe the colour, texture, aroma, and even the sound of food.
