High-Protein Diet May Help Reduce Fatty Liver Risks – Experts Reveal

It is a well-known fact that protein lays the foundation stone for a healthy and fit body. One of the three important macro-nutrients (other two being carbs and fats), protein helps build and repair muscle strength and body mass. It also keeps one full for a longer period of time, aiding weight loss and metabolism. Hence, health experts often recommend protein-rich food as a part of one’s healthy diet regime. Adding to the list of the benefits, a new study has found that it may help reduce the risks of non-alcoholic fatty liver disease (NAFLD). This study was published in the journal Liver International.

Dubbed to be one of the most common chronic liver diseases across the globe, it is a condition where excess amount of fat is accumulated in a human liver, leading to several serious health issues (including liver cirrhosis). The findings of the study stated that a diet, rich in protein and low in calorie, can help burning the harmful fat in the liver, as compared to low-protein diet. It was a small-sized study, conducted by researchers at Deutsches Zentrum fuer Diabetesforschung DZD (DIfE/DZD).

In this study, the researchers investigated 19 obese participants with non-alcoholic fatty liver disease. They were asked to follow diets either high or low in protein content. After three weeks, bariatric surgery was conducted to collect the liver samples of the participants. For the unversed, bariatric surgery is referred to the surgery to treat obesity.

After analysing the samples, it was found that the “high-protein diet decreased liver fat more effectively than a calorie-reduced, low-protein diet,” read a report published on the website of DIfE/DZD.

“If the results continue to be confirmed in larger studies, the recommendation for an increased intake of protein together with a healthy low-fat diet as part of an effective fatty liver therapy could find its way into medical practice,” said Andreas Pfeiffer, head of the Research Group Clinical Nutrition/DZD at DIfE.

High-Protein Diet: How To Make Healthy 3-Ingredient Jowar Ladoo – 2 Ways

Highlights

  • Ladoo recipe gives you enough room for experimentation
  • We bring 2 jowar ladoo recipes that need just 3 ingredients to prepare
  • You can also add nuts, coconut etc to the recipe

If we have to name a popular Indian sweet dish, ladoo will surely be one of the most common answers! These sweet, bite-sized roundels are easy to make and an all-time hit across ages. All you need to do is throw in some ingredients together, bind them together with some sweetening agent and make small balls out of it. Ladoo recipe gives you enough room for experimentation. While some indulge in the traditional ones like boondi ladoo, besan ladoo etc., others prefer experimenting with healthy ingredients like multi-grains, flaxseeds and pumpkin seeds, cereals, different types of nuts etc.

Here’s a healthy jowar ladoo recipe that needs three basic ingredients for preparation – jowar (sorghum), ghee and jaggery. The ones keeping a check on their weight or blood sugar level can replace jaggery with dates. Besides being a delectable sweet-treat for chomping, this ladoo also offers a generous amount of protein, fibre, iron, copper etc to our diet (courtesy: Jowar). Hence, these jowarladoos make for an ideal sweet-treat for guilt-free indulgence.

Also Read: 5 Interesting Ways To Add Jowar (Sorghum) To Your Diet

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Cooking Tip: Other than the three basic ingredients, you may upgrade the flavours of the dish with some cardamom powder or desiccated coconut or nuts.

Here’s The Recipe For Jowar-Gur Laddoo:

Ingredients:

2 cups jowar flour

1 cup jaggery, use more if needed

3 tablespoon ghee

Method:

Step 1. Roast the jowar flour in ghee.

Step 2. Lower the flame and add jaggery to it. Stir continuously till the jaggery melts and mixes with the flour.

Step 3. When you are satisfied with the consistency, switch off the flame and let the dough cool down a bit.

Step 4. Smear ghee on hand and make small roundels out of the soft dough.

Here’s The Recipe For Jowar-Date Laddoo:

Ingredients:

2 cups jowar flour

16-18 dates (khajur)

3 tablespoon ghee

Method:

Step 1. Roast the jowar flour in ghee.

Step 2. De-seed the dates and boil in water on low flame. Stir it to get a soft and mushy texture.

Step 3. Add it to the roasted jowar flour pan and mix everything together in low flame.

Step 4. When you are satisfied with the consistency, switch off the flame and let it cool down a bit.

Step 5. Smear ghee on hand and make small roundels out of the soft dough.

Wear your chef’s hat and whip up jowar ladoo for a healthy and tasty treat for your family!

About Somdatta SahaExplorer- this is what Somdatta likes to call herself. Be it in terms of food, people or places, all she craves for is to know the unknown. A simple aglio olio pasta or daal-chawal and a good movie can make her day.

High-Protein Diet: How To Make Quick And Easy Chickpea Soup For Weight Loss

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This soup tosses chickpeas with a host of healthy, light and nutritive veggies and herbs such as leeks, celery, onions, garlic, chives, rosemary, thyme along with zucchini and bell peppers in chickpea stock. The addition of red chilli flakes lends a tinge of spice. This recipe also uses white wine, which you may skip. Topped with sauteed leftover chickpeas, bell peppers, zucchini and yellow squash along with grated cheese, this chickpea soup is a wholesome high-protein meal that is perfect for days where you are looking to eat light yet fulfilling with a tinge of flavour. And what’s better than a light and lovely high-protein soup that would also aid in weight loss?

Find the full recipe of chickpea soup here.

Try it at home and share your experience in the comments section below.

This High-Protein Paneer And Salsa Wrap Is An Ideal Breakfast And Snack For Dieters

Highlights

  • Paneer is a versatile kitchen ingredient
  • Paneer is also known as cottage cheese
  • Paneer is an excellent source of protein

‘To eat or not to eat’, if you are dieting or are thinking to start, this is a pertinent question that you cannot escape from, especially when you have luring options around you all the time. Dieting does require you to cut back on a lot of your favourite foods, but at the same time, you need not survive on soups and salads alone. There are plenty of ways you can make this ride fun and flavourful. This way, you also have a better chance of sustaining weight loss. You only have to ensure that you eat in moderation, choose your ingredients wisely and try to eat seasonal foods. This paneer and salsa tortilla could be just the right snack that could liven up your day.

Paneer is said to be one of the best vegetarian sources of protein. As we all know protein is also called the ‘building block of life’, it is useful in building muscle and aid muscle recovery after a gruelling workout session. Additionally, it also imparts a sense of satiety. If you feel full, you naturally do not tend towards anything to fill your stomach. Eating in controlled portions, this increases your chance s of weight-loss. In this recipe, the marinated paneer chunks and home-made salsa are tucked inside a roll.

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Adding the much-needed zest to this recipe is the tangy and fiery salsa made with chopped tomatoes, onions, radish, spring onion and cucumber. This vibrant salsa is spruced up with extra virgin olive oil, but you can use other variety of olive oil s as well, but extra virgin olive oil is said to be the best bet for weight-loss. You can enhance the salsa further with lime juice, chaat masala and a pinch of salt.  

For the wrap, you can purchase whole wheat tortilla from a local store, or just make one quick, thin whole wheat wrap/roti and fill it with these delicious and healthy contents. Here is the step-by-step recipe of the paneer and salsa wrap. You can experiment with some of the ingredients, add or eliminate according to your preference. Try it and tell us your thoughts in the comments below.

(This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.)

About Sushmita SenguptaSharing a strong penchant for food, Sushmita loves all things good, cheesy and greasy. Her other favourite pastime activities other than discussing food includes, reading, watching movies and binge-watching TV shows.

High-Protein Diet: This Quick And Easy Chicken Salad Is Sure To Make You Drool

This chicken salad recipe can be made with leftover chicken.

Highlights

  • Chicken is one of the most popular meats across the world
  • Chicken salads are one the easiest ways to load up on protein
  • Here is a quick and easy chicken salad recipe you can try at home

Salads have had a long-standing reputation of being boring and bland. Thanks to all the boring green veggies like cabbage, broccoli and cucumbers, salads are often ignored and pushed to the corner. But thanks to many exciting experiments, salads are gradually gaining momentum with the addition of many interesting ingredients that are not only healthy but also delicious! Think of a vibrant salad full of refreshing herbs, zesty dressings, nutrient-rich fruits and protein-rich meats thrown in. It makes for a gorgeous treat that even the picky eaters amongst us have started to embrace salads.

Chicken salads have become quite a sensation lately, simply because chicken is a lean meat brimming with protein and in comparison with red meat, contains very little fat. Protein helps fill us up for longer duration. If you are full, you would binge less, and eat in moderation, which would lead to weight loss. And what better than a wholesome, healthy and absolutely delicious chicken salad to load up on?

(Also Read: 11 Best Chicken Salad Recipes)

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“Chicken salads can work wonders for those on a diet. A protein diet is important for those who work out in order to replenish the lost energy and build muscle tone.” says Delhi-based weight management expert, Gargi Sharma. Preparing a chicken salad isn’t much different from any other regular salad. Here we have a quick 3-step chicken salad recipe which you can prepare with leftover chicken and is full of nutritious greens like cabbage and lettuce along with flavourful sauces and cream!

Chicken Salad Recipe

For this recipe, you can use leftover cooked boneless chicken as well. All you need is to toss it with some mayonnaise sauce, cream, cabbage, ketchup and some chilli sauce, plate it over lettuce leaves, top it with spring onions and dig in! You can also give a tangy twist to it by topping it with some lemon!

Find the full recipe of chicken salad here.

Try it at home and share you experience with us in the comments section below.

About Aanchal MathurAanchal doesn’t share food. A cake in her vicinity is sure to disappear in a record time of 10 seconds. Besides loading up on sugar, she loves bingeing on FRIENDS with a plate of momos. Most likely to find her soulmate on a food app.

This High-Protein Maharashtrian Pancake May Help Amp Up Your Weight Loss Diet

Highlights

  • Protein helps induce satiety
  • Protein helps aid weight-loss
  • Bajra is a good source of protein

The moment you mention or even think of Indian food, you tend to steer towards foods that are spicy, fried and outright decadent. While we love our desi foods and the burst of flavours, we also find the prejudice a tad unfair. Considering there are so many healthy grains, spices and pulses, we use in our diet on a daily basis, it would not be a fair assumption to think that Indian food has nothing much to offer besides spicy and fried foods. If you are on a weight loss diet or are embarking upon one, dietitians would recommend you to go local, include more seasonal foods in your diet. One of the healthy breakfasts that has caught our fancy recently is this wholesome Thalipith.   

Hailing from Maharashtra, thalipith is a wholesome pancake-like dish or a flat-bread that is made with combination of flours. This Thalipith recipe is made with goodness of four flours: bajra, rice flour, besan and atta or whole wheat flour. This pancake is filled with good quality fibres that help satiate you and thus prevent urge to binge or over-eat. Besan and bajra are also good sources of protein and it has been emphasised often enough that protein plays a crucial role in weight-loss. It makes you feel full, keeps cravings at bay. It also helps regulate hunger hormone ghrelin. Protein also helps build muscle, the more strong muscles you have, the lesser room there is for fat to accumulate.  

(Also Read: Healthy Diet: How Much Protein Is Enough? Celeb Nutritionist Rashi Chowdhary Reveals All About Protein )

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To make this Thalipith, you need to knead a dough using all the four flours. Add chilli powder, salt, haldi, dhania powder and jeera powder. Now like a roti, roll it in a round shape and roast both the sides on a tawa until done. Your thalipith is ready. Here is the step-by-step recipe of the same for your convenience. Do try it at home and let us know how you liked it.  

Since you are making it at home, you can take a call on the amount of oil you want to use to make it, we’d say do not use more than a teapsoon per thalipith. You can use ghee too, ghee is said to be a healthier alternative to oil.

(This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.)

About Sushmita SenguptaSharing a strong penchant for food, Sushmita loves all things good, cheesy and greasy. Her other favourite pastime activities other than discussing food includes, reading, watching movies and binge-watching TV shows.

Indian Cooking Tips: How To Make Moong Ki Dal In A Microwave For A High-Protein Diet

From crunchy pakodas to decadent halwa, moong dal is inarguably one gem of an ingredient.

Highlights

  • Moong dal is a staple across Indian kitchens
  • Also known as split yellow beans, moong dal is a powerhouse of protein
  • Quick, easy and conforting, you can make moong dal in a microwave too

Don’t we all have those days when we simply want to indulge in a light, hearty and soothing bowl of piping hot lentil (dal) instead of a robust, heavy meal? Dal has been a quintessential part of Indian cuisine, so much so that a typical lunch meal in an Indian home is incomplete without a bowlful of dal. Moong dal, in particular, is one of the most popular options across the country for its sheer versatility. From crunchy pakodas to decadent halwa, moong dal is inarguably one gem of an ingredient you can find in your kitchen pantry to cook anything and everything.

Light, quick and easy to cook, moong dal is surely a one-pot wholesome meal for a combination of healthy and tasty. Not only is it quick and easy but comes brimming with health benefits! An incredible source of plant-based protein, 100 grams of moong dal contains 24 grams of protein, according to the USDA. It helps induce the feeling of satiety so once you feel full you are much less likely to feel the urge to binge again; therefore, promoting weight loss. While it is easy to cook moong dal at home, did you know that you could cook it in a microwave too under 30 minutes?

(Also Read: High-Protein Diet: 3 Quick And Easy Moong Dal Recipes To Try At Home)

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Microwave cooking has slowly gained momentum around the world for being one of the simplest ways to cook practically any dish, with a little bit of attention and care. No wonder home chefs and amateur cooks, both swear by microwave! From simplest of dals to heavy Indian curries, microwave can possibly make cooking any dish a tad bit easier. This moong dal recipe made in a microwave can be a boon for those who are new to cooking and also for those pressed with time in the morning!

This recipe of sookhi moong ki dal is made with all the usual ingredients, including the spices such as turmeric, cumin, asafoetida, coriander and chilli, added one by one at regular intervals and cooked with blanched moong dal.

(Also Read: 7 Easy Recipes That Can Be Cooked In A Microwave)

You would need to soak the dal a day before, that’s only part which requires time, rest of the process would take just about 20-25 minutes!

Find the full recipe of Microwave Sookhi Moong Dal here.

Try it for lunch over the weekend and share your experience with us in the comments section below.

About Aanchal MathurAanchal doesn’t share food. A cake in her vicinity is sure to disappear in a record time of 10 seconds. Besides loading up on sugar, she loves bingeing on FRIENDS with a plate of momos. Most likely to find her soulmate on a food app.

High-Protein Diet: How To Make Classic Himachali Channa Madra (Chickpea In Yogurt Gravy)

Highlights

  • Channa madra holds a constant place in meal spread prepared during Dhaam
  • It is best enjoyed, when paired with steamed rice or roti
  • Channa madra is traditionally prepared in desi ghee

Let’s admit it, the on-going Coronavirus pandemic has been hard on every one of us. Although the country is on an ‘unlock’ spree, we still are being extra cautious about stepping out of our houses. As a result, we are missing out on so many things we used to do before (read: pre-Corona days). From exploring new places to experiencing different cuisines – it seems likes the year 2020 has put a pause to several wishes from our bucket list. But do not worry; we have got something that may help you reminisce those good old days (of travelling and exploring cuisines), while being at home.

We have found a lip-smacking pahadi recipe for you, it’s called channa madra. Made with chickpeas, this dish brings out the authentic flavours and the rich aroma of Himachali cuisine.

Also Read: Indian Cooking Tips: How To Make Siddu – Classic Himachali Steamed Bun (Recipe Inside)

In this recipe, the boiled kabuli chana is slow-cooked in thick yogurt-based gravy and includes spices like cardamom, cloves, turmeric, cumin and salt. It is traditionally prepared in desi ghee and includes a handful of raisins to bring out the natural sweetness of the dish. Channa madra holds a constant place in the meal spread prepared during Dhaam– Himachal’s traditional food festival. It is best enjoyed, when paired with steamed rice or roti. Let’s find out the recipe!

Click here for the step-by-step recipe of Himachali Channa Madra.

Besides being a flavourful delicacy, this dish can also be a healthy addition to your regular meal plan; thanks to the goodness of chickpeas and yogurt! While chickpea is power-packed with protein, fibre, vitamins and several essential nutrients, yogurt is known to be a great source of probiotics for a healthy gut. Alongside, the inclusion of desi ghee may actually do wonders for an overall well-being.

So, wear your chef’s hat and prepare channa madra today to treat your family with a healthy and delectable meal. Happy cooking!

About Somdatta SahaExplorer- this is what Somdatta likes to call herself. Be it in terms of food, people or places, all she craves for is to know the unknown. A simple aglio olio pasta or daal-chawal and a good movie can make her day.

Weight Loss: Try This High-Protein Flaxseed Raita To Boost Digestion

The combination of flaxseeds and lauki in this raita is a great one to facilitate weight loss.

Highlights

  • Raita is one of the most popular accompaniments in the Indian cuisine
  • It has cooling properties and comes with a many more health benefits
  • Here is a delicious and healthy flaxseed raita that you can try at home

An Indian meal seems to be incomplete without rich and creamy raita, don’t you agree? Be it those hot summer afternoons or the sunny winter lunches, a bowl full of curd simply adds up to a wholesome meal. Raitas not only compliments our curries and sabzis but also comes with a plethora of health benefits that we might not realise. The yogurt-based dish, besides being low-fat, cool and refreshing also fosters good digestion.

Raitas are a yummy combination of yogurt with countless other spices, herbs, seeds and ingredients that further makes it a tantalising affair. Be it the crunchy boondi raita, wholesome mix veg raita or the vibrant beetroot one, if you go out and explore there are options galore and each one is equally delicious and healthy. Curd being a versatile ingredient can be experimented with in countless ways. One can make a raita as healthy as you wish to. For instance, this flaxseed raita is a classic example of a high-protein dish that one can easily add in the everyday diet.

(Also Read: 7 Delicious Raita Recipes: What Makes This Yoghurt-Based Side Dish So Popular)

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Flaxseeds are a powerhouse of various essential nutrients that can prove to be extremely beneficial for our health. A rich source of fibre, protein, magnesium, calcium and phosphorous among other nutrients and minerals, flaxseeds are highly versatile and can be added in smoothies, parfaits, soups and accompaniments like raita easily. In this quick and easy raita recipe, flaxseeds are combined together with boiled bottle gourd, curd, mint leaves and cumin for a wholesome, yummy dish that can amp up your lunch or dinner table in no time.

Find the full recipe of flaxseed raita here.

(Also Read: 5 Vegetable Raita Recipes You Must Try This Summer Season)

The combination of flaxseeds and bottle gourd (lauki) is a great one to facilitate weight loss. Being high in protein, flaxseeds helps induce satiety which in turn lessen our tendency to eat more. Bottle gourd on the other hand is a low-calorie, low-fat vegetable besides brimming with dietary fibres which helps in keeping us full for longer and in turn aiding weight loss.

This high-protein, high-fibre raita recipe is sure to not just make your meals scrumptious but might also work wonders in your weight loss diet.

Try it at home and share your experience in the comments section below.

About Aanchal MathurAanchal doesn’t share food. A cake in her vicinity is sure to disappear in a record time of 10 seconds. Besides loading up on sugar, she loves bingeing on FRIENDS with a plate of momos. Most likely to find her soulmate on a food app.

Watch: High-Protein Veg Grilled Sandwich Recipe With Spinach And Basil-Based Pesto Sauce

Watch: High-Protein Veg Grilled Sandwich Recipe With Spinach And Basil-Based Pesto Sauce

This veg grilled sandwich recipe is perfect for protein-rich breakfast.

Highlights

  • Protein is an important nutrient that you should consume in breakfast.
  • Try this protein-rich veg grilled sandwich with pesto sauce.
  • Watch the recipe video to make it at home.

Is your breakfast menu full of different kinds of sandwiches? Well, that makes two of us. Veg sandwich is the best option for morning meal as it can be put together with various foods to add in various essential nutrients. Fibre and healthy carbs from bread plus other nutrient from veggies come together to give us a wholesome meal to kick-start our day. There are so many ways you can create your healthy and tasty sandwich, and this veg grilled sandwich with spinach and pesto sauce is ideal to be added to your recipe collection.

The highlight of this sandwich is the ‘greens’. Spinach and basil are two highly nutritious foods, replete with proteins, iron and immunity-boosting properties. Pesto sauce is made with basil leaves combined with pine nuts. You can also use walnuts in place of pine nuts. You must have tried pasta in pesto sauce, now enjoy the deliciousness of this herby-nutty sauce in your sandwich.

Food vlogger Manjula Jain posted the recipe of this grilled sandwich on her YouTube channel ‘Manjula’s Kitchen’ and we wasted no time in trying it out. As expected, it was super yummy! The addition of mozzarella cheese and tangy cherry tomatoes made it even better. And, the best part about this sandwich is that you can make it in all of 10 minutes. Isn’t that we all want for fixing our breakfast on all those hurried mornings?

Try this high-protein sandwich and let us know how you like it.

Watch Recipe Video: Veg Grilled Sandwich With Spinach And Pesto Sauce:
 

(Also Read: Easy Breakfast Recipes – 3 Club Sandwich Recipes To Try At Home)