Fruits can be such an excellent addition to your meal plan if you’re trying to reduce cravings for junk meals and sugary palates. They contain wonderful nutrients to help keep your body in optimal shape and health while also tasting delicious. One can even consider fruits as nature’s own candy. They are a perfect replacement for unhealthy processed foods which can cause harm in the long run. 

Statistics show that for optimal health, it is important to fill your meal plan with fruits and vegetables while maintaining a balanced diet. The amount that is right for you may differ given different health conditions. For example, a diabetic may need to avoid some kinds of fruit to minimize the risk of a blood sugar spike. 

Here are some fruits that will prove an excellent addition to your weight loss meal plan

Apples

Apples are high in fiber but low in calories, which, like many fruits, makes them a wise food choice if you’re trying to lose weight. Fruits with high fiber can help to slow digestion and keep you satisfied for longer periods of time. Consume apples as a whole if you’re looking to optimize your fiber intake, this means not peeling the skin off. 

You can top your favorite salad with apple slices or dip in greek yogurt for the best kind of snacks. You can shop for your tasty delicious greek yogurt in our shop section. Greek yogurt can make for a good weight loss companion and pairing your apple slices with them can work wonders for your waistline. 

An apple a day keeps the doctor away. 

Raspberries

Because of their sweetness, raspberries can be considered a great alternative to satisfy a sugar craving. Raspberries also offer fiber as well as antioxidants, which combat harmful substances called free radicals in the body. Berries, in particular, are often categorized as superfoods because of their high levels of vitamin C and vitamin E, which are antioxidants that help fend off chronic disease. 

You can snack off a pack of berries when you crave something sweet or just have them as toppings in your salad. 

Oranges

A medium-sized orange provides 3.14 g of fiber. Oranges are packed with vitamin C, which offer several health benefits, like boosting your immune system, helping your body make collagen, and aiding with iron absorption. 

You can use it to top your chicken breast or fish to get your vitamin C and protein fix. It is important you keep up your protein requirements even when on a weight loss journey. 

Mangoes

Are you looking for a no-sugar fix for your cravings? Mangoes are the perfect solution to offer you sweetness, while boosting your metabolism. It also helps to lower inflammation and blood pressure. Mangoes also contribute to blood sugar regulation in your body. 

You can cut it into small sizes and add a sprinkle of chili pepper. Research shows that the active ingredient in chile peppers, capsaicin, may accelerate weight loss efforts. 

Avocados

While not many people appreciate the use of Avocados, they are a top addition when it comes to weight loss goals. They’re one of the fattiest plant foods available, and studies show that about 77 percent of an avocado’s calories come from fat, the good kind. These fats help to create a satisfactory effect, this means that you would feel less hungry after a meal of avocados for a longer period of time. 

You can make a green smoothie by cutting up pieces of avocados and blending them. You can mix with other fruits to give you your desired taste. You can also add the Greek Yogurt to experience a burst of deliciousness in a healthy snack. 

Bananas

Part of the carbohydrates from bananas are in the form of the fibers pectin and resistant starch. Both of these can actually help regulate blood sugars. The resistant starch aids food digestion and helps you stay full for longer. 

They add a tropical flavor to any blended mix and because of this they are a good addition to any mix. For an additional weight loss boost, a mix with nuts will do wonders to help reduce weight. 

Pineapples

Pineapple has a high water content and hydration has been shown in numerous studies to help with weight loss. It has a high burst of vitamin C and this is a very essential nutrient for your body. 

Pineapples blend well with savory and dairy foods. You can blend alone for juice and serve as a cold drink to your meals. 

Whichever fruit you decide to go with, it’s generally a good idea to introduce a lot of fruits to help boost your weight loss journey. Select what works best for you and don’t forget your cravings, snack on delicious fruits via our shop, and get the best deals out there. If you want to create a special meal plan, you can contact us via our website. 

Staying healthy and keeping fit requires commitment. One must be ready to stick to a routine that keeps their mind at bay and their body in shape. Healthy living is a mindset. You must be ready to sacrifice some habits to gain new and better ones. 

Apart from helping you lose weight, daily exercises have been known to help improve one’s mood, build stronger bones, and reduce risks of chronic diseases. With an improved heart rate and blood circulation, you can lead a healthy lifestyle with a long lifespan. 

Listed below are 7 lifestyle exercises you can include in your daily routine to help improve your health

1. Walking: Walking is very convenient and it is beginner-friendly, meaning that you do not need special equipment or a specialized fitness instructor. It is the most basic form of exercise and the oldest. You can start without feeling overwhelmed or dealing with joint pains. A 155-pound person burns around 167 calories per 30 minutes of walking at a moderate pace of 4 mph according to Harvard research. Walking for 50 – 70 minutes three times a week can significantly reduce body fat and in turn improve body health. You can start with 30 – 40 minutes three times per week and increase the time and frequency as you get fitter. 
2. Running/Jogging: You can lose a ton of weight by running daily. It helps to burn harmful visceral fat (belly fat) which is linked to various health-related conditions. Running can also help to improve your cardiovascular muscles and blood circulation. Running can also be done without the need for special equipment or an instructor. All you need is your running gear and the will to incorporate it into your daily routine. You can get a treadmill if you do not want to go outdoors. 
3. Cycling: This is mostly done outdoors although there is some equipment you can purchase for your home. Cycling improves your fitness and can help you lose weight. It also helps to lower risks of heart diseases, cancer, and death while improving insulin sensitivity. It is a non-weight-bearing exercise that can have minimal effects on joints. 
4. Swimming; Whether you’re trying to cool off or lose some extra pounds, swimming is a great way for you to destress and improve your health. One can say it is a fun way to lose weight and get into shape. A 12-week study in 24 middle-aged women found that swimming for 60 minutes 3 times per week significantly reduced body fat, improved flexibility, and reduced several heart disease risk factors, including high total cholesterol and blood triglycerides. It is oftentimes a great exercise option for people who have injuries or joint pain because it is a low-impact exercise that causes no strain on the joints. 
5. Yoga: Yoga is a very popular way to exercise and destress. You can burn an estimated 49 calories per 30 minutes of practicing yoga. It also helps to boost physical and mental well-being. Yoga can teach mindfulness, which can help you resist unhealthy foods, control overeating, and better understand your body’s hunger signals. It can be done from the comfort of your home while watching videos on Youtube

Whichever method you choose to cut down your weight gain, be sure to stay committed to it because that is the only way you will see results. Nothing happens overnight, so you must be ready to do the work of staying disciplined. Combine your efforts with healthy eating habits and you’re sure on your way to living a healthier life.

Detoxification plays an important role in maintaining optimal health, it helps to rejuvenate your health and body. Detoxification is a means of clearing out harmful toxins from your body by sticking to a set of diets. It helps with weight loss, gives more energy, and a healthier liver.

Here are some ways you can remove these toxins with natural foods

1. Water Detox

Drinking water is generally a healthier and more rewarding choice for your body as it will benefit every organ of your body. Water helps to hydrate your liver and kidneys and harmful toxins are passed out via urine. Many people like to add certain fruits to give their water taste, you can do that too with lime or lemon just as you like. 

Myth: Water mixed with slices of fruit is healthier than natural water 

Fact: Water detox is the most effective detox for the body

1. Lemon detox

This especially helps with weight loss and it is also a great way to release toxins that are harmful from the body. Mix some lemon with lukewarm water and drink this every morning on an empty stomach. Not only will it help you clear out the toxins, but it will also keep your digestive system in check

Myth: Drinking lemon water will automatically reduce your weight. It is the combination of exercise, a healthy diet, and a strict routine

Fact: Lemon detox helps to fight harmful toxins in your body

1. Sugar detox

It is also known as the candida cleanse. It is a diet regime that focuses on the removal of foods containing sugar or sweeteners.
Myth: Alcohol doesn’t contain sugar so there’s no need to cut it from this diet regime. It is important to cut off alcohol intake while performing this detox.
Fact: It helps to reduce the amount of sugar content in the body

You are what you eat. Everyone hears this phrase at least once in their lifetime. And we are telling you first hand that it is true. Your body is a product of the things you put in it as well as how you put it. A lot of people do not pay attention to this and it later tells on how healthy they are in the

 long run. 

Generally, there are motives attached to the way people perceive the need to eat healthily. For instance, the need to lose weight often comes with a special diet. For some, it’s the need to gain weight. There’s generally always a notion to eat healthily and this shouldn’t be so. Your body needs to constantly feed on a healthy diet without a motive to it. It is important to break away from unhealthy habits in a bid to improve one’s health and fitness level. 

Here are some eating habits you need to avoid. If you find yourself doing any of these, make the effort to improve your health by working on them

1. Skipping breakfast: This is very commonplace among Nigerians. We seem to have adapted to skipping breakfast and our meals follow a pattern of 0 – 1- 1. No breakfast, early lunch (or brunch as some would call it), and a late dinner. Breakfast is the most important meal of the day and while some people avoid eating it in a bid to lose weight, research shows that breakfast eaters tend to weigh less and are more successful at losing weight and keeping it off than those who skip the meal. You also gain more fiber, calcium, vitamins A and C, riboflavin, zinc, and iron when you make it a habit to eat breakfast. If you generally tend to not feel hungry when you wake up, you don’t have to do it immediately. Just make sure that when you do, it is able to sustain your energy and contains proteins and fiber. 
2. Mindless eating: The more times you eat without a plan, the higher the risks attached to the things you eat. Eating out daily puts your body at the risk of regularly consuming large volumes and unmonitored cooking techniques. Junk foods help you gain unwanted weight and increase the chances of having to deal with illnesses and other health-related issues. Keep only healthy snacks within reach, such as carrots and cucumber slices, air-popped popcorn, greek yogurt, and salads. 
3. Late Night eating/snacking: Do you have a habit of eating late at night? Or after eating dinner, you keep midnight snacks at your bedside. This habit is unhealthy and it often leads to weight gain. It’s not only what you eat that matters really but also when you eat it. After dinner, teach yourself to think of the kitchen as being closed for the night and brush your teeth, you’ll want to eat less with a newly cleaned mouth. If a craving hits, wait 10 minutes. If you’re still truly hungry, reach for something small like a piece of fruit.
4. Stress eating: Eating should never be a coping mechanism for stress. While dealing with emotional problems attached to work or relationships, it is important to identify the stress factors and seek help. Talk to a friend, take a walk or seek out a therapist but do not go to the kitchen!
5. Rushing your meals: If you’re in the habit of constantly rushing your meals, you are doing yourself more harm than you know. Eating too fast is a bad habit that could lead to overeating, weight gain, and even obesity. By eating fast and overeating, your body ends up processing more food than it really needs. This can lead to an increased risk of obesity. 

It is even important to avoid bad eating habits so you can really savor the meals you eat and enjoy the nutrients provided by them. Eat healthy meals daily and form better habits around them, make a conscious effort to improve your own health by constantly practicing these better habits. 

Everyone loves a tasty snack, and snacking does serve a few purposes when it is done proportionally. A snack that is nutritious and well-balanced can actually help you stay energized in between different meals. Stress-causing situations can however lead to an unhealthy snacking habit or indulging in stress eating.

How your body responds to stress is to signal a stress hormone, known as cortisol. Cortisol makes the body reset to a flight or fight mode, then your brain receives information that it requires fuel to attack whatever is causing a stress trigger. Hence, you may start craving fatty, salty and sugary foods.

Some find it too easy to locate a store or even in our own kitchen where we can then satisfy these cravings with foods filled with sugar, salt, or fat.

Below are some great suggestions for alternatives of highly nutritious snacks to substitute with when experiencing cravings

• Cravings for sweets:

We sometimes crave sweet things when we feel our energy levels take a turn. However, the adverse effects are unfavorable because sweets contain a high amount of calories. It becomes counterproductive if you are trying to actually watch or manage your weight. 

Replacement: 

When you feel like engaging your cravings with a candy bar, go for a high-protein snack instead, like a protein snack bar. These can satisfy your craving for sweets and also control your hunger.

You can also opt for boiled fruits. The softened form of fruits when boiled gives it a feel and taste similar to a dessert. 

• Craving a creamy snack

Sometimes, a creamy snack is all you desire, it gives pleasure to engage in consuming creamy snacks but before you delve into that creamy bowl of ice cream, you may want to consider other options.

Replacement:

One great option is yogurt, it gives you the complete richness and smooth treat you desire. To make it even better, it comes in variants that you can experiment with and that will also suit your diet plan if you are on one. You can opt for Greek yogurt which is healthier than regular yogurt and you can go pro by taking unsweetened Greek yogurt or sweetened Greek yogurt according to your need.

• Craving a crunchy snack

The craving for a crunchy and tasty snack is usually triggered by frustration or stress. Interestingly, chewing and working the gum muscles have a way of relieving stress. 

Replacement:

Roasted nuts are quite satisfying, filling, and crunchy, and they are easy to make. Rather than munching them raw, you can try roasting and adding your favorite seasonings to make it into a delicious snack. You can use any type of nuts you like, just be sure they are about the same size so as to avoid burning 

You can also opt for dried fruits such as Jo’zi Brand’s banana chips and coconut chips, and you can also get a serving of nice crunchy granola.

So you see that you can actually stay away from unhealthy foods even during intense cravings. One thing you want to do is have these healthy food options around, when you fill your refrigerator or cabinet with healthy stuff, then you will eat healthy stuff. 

Try out any of these tips and have a healthy and guilt-free indulgence.

We often think that the yummiest, delicious and tasty meals have to be unhealthy, but that is no longer the case. More and more people are becoming aware of the importance of eating well, which has led to more effort on the part of those in the food industry to put together products that are not only healthy but delicious as well.

Reflect on that moment you had resolved to diet and were given the advice to eat majorly greens and veggies, how the enthusiasm on your face became a sad one as you realized how boring that would be. That advice was given from the knowledge of what makes up a healthy diet but it may just have skipped the part where it adds that a healthy diet does not have to be a boring experience. Vegetables do not have to be eaten plain to get the desired effect on your body system. 

With more and more research happening on healthy eating, we now know that we do not have to restrict our diet to a plate full of boring food all in the name of eating. We can have a vegetable salad that has all the nutrients with the right amount and tastes absolutely yum.

Healthy food as we know it has evolved, with many modifications to the way foods are prepared. Moreso, the outcry of previous times about the range of unhealthy cereals in stores is gradually changing for the better as we now have more and more healthy options for cereals. Granola for example can come in place as a healthy substitute for a quick breakfast meal. It has never been easier to eat healthy with so many options available to choose from. You just have to look carefully enough.

It is often hard to decide on the kind of healthy meals that meet our health requirements, but this doesn’t have to be an issue anymore. Dios Dlite offers a wide range of healthy meals(food, drinks, and snacks) that keeps you healthy and gives your taste buds premium satisfaction.

So when next you are told to eat more leafy greens, be happy rather than long-faced because you can get the exact same dietary requirements from our vegetable salad and the next time you feel you need to do better with your choice of cereal, think about getting a box of granola from us at Dios Dlite.

The idea of eating healthy should be something you enjoy, not something you dread

You are a sum total of the food that you eat. Your diet and lifestyle habits have a direct effect on your overall health and well-being.

The desire of many people to improve their standard of living has brought to light various means to doing so. An example would be how some people have an exercise routine before setting out for their day’s activities. However, it is a proven fact that you cannot lose weight without considering a diet modification, otherwise, you would be taking in the calories you burned during your exercise when you eat.

Certain proven tips have been provided that can help you reduce calorie intake easily.

Here are 5 effective measures to employ in order to reduce and(or) manage your body weight, and also to avoid unnecessary weight gain in the future. These measures are all scientifically proven to be true.

• Drinking-Water Regularly

Drinking water is often overlooked as a necessary part of staying healthy. Not drinking enough water each day is hazardous to your health, as the body needs water to function properly. When you don’t drink enough water, you become dehydrated; the most glaring signs of dehydration include confusion, low blood pressure, weakness, dark yellow urine, dizziness, etc.

Drinking water frequently can help you attain your goal of losing weight and eating less, it is more effective when you drink water just before a meal.

It is therefore advisable that you replace drinks high in calories such as juices or soda with water. These drinks are high in calories which convert to body fats when they are not used up by the body. You want to lose weight? Drink more water. 

• Eat Smaller Portions

Portion control and smaller portion sizes have rapidly grown in the last decades, even at restaurants, the main idea behind this is to reduce the amount of food intake on one sitting.

Large portions encourage people to have more than they should and has been linked to an increase in obesity and weight gain. When serving yourself, take a little less than you normally would, this would help you consume fewer calories. The best part is that you probably wouldn’t even notice the difference.

• Avoiding Stress and Sleeping Well

When we talk about health, people easily neglect the impact sleep and stress has on health. They both have significant effects on your weight and appetite.

Having less than the required amount of sleep disrupts hormones that regulate ghrelin and leptin. While another hormone called cortisol increases when you are stressed out. 

The hormone- leptin is made by fat cells, which reduces your appetite while Ghrelin is a hormone that increases your appetite, they also play role in body weight. The level of leptin; the appetite suppressor is usually lower when you are thin and usually higher when you are fat.

When these hormones fluctuate as a result of stress, they can increase your cravings to have unhealthy food which in turn leads to higher calorie consumption, and the more calories you take in, the harder your chances of losing weight.

Slow Down While Eating

It is great to note that your brain needs adequate time for it to process that you have had just enough food to eat.

Chewing your food purposefully and thoroughly will help you eat a bit more slowly, this in turn is associated with a decrease in food intake, and an increase in satisfaction. When you are satisfied, there is no justification to eat more.

To help you get into the healthy habit of eating meals more slowly, try counting how many bites you take whilst chewing. This should be fun

• Eat Foods Rich In Fiber

Eating foods that are fiber-rich helps you feel fuller after meals and for longer. Studies have indicated that a particular type of fiber called viscous fiber is very helpful in weight loss. This fiber helps fill your stomach in no time which consequently reduces your total food intake.

Viscous fiber can be found in plant foods. Examples are beans, asparagus, oat cereals, brussels sprouts, flax seeds

, and oranges. Granola is also high in viscous fiber.

There are many very simple lifestyle habits that can help you with the goal to lose weight. Some of them have absolutely nothing to do with conventional exercise or diet plans.

A few simple lifestyle changes here and there can have a significant impact on your health and weight in the long term.

Greek yogurt is basically here to stay for a long time. The yogurt itself has always been quite popular, but then, with the versatility and the nutritional advantages of Greek yogurt, it is now a staple in people’s diets. Greek yogurt is generally categorized into two – one is unsweetened Greek yogurt and the other is sweetened Greek yogurt, however, the benefits listed here apply to both of them.

• Difference Between Regular Yogurt and Greek Yogurt

Both the Greek and regular yogurts are excellent choices, but just in different ways. It is not about whether this one is better than that, or whether you eat either. Both the two yogurts promote and enhance immunity, intestinal health, build stronger bones, etc

• Greek yogurt is rich in protein

Greek yogurt is definitely very high in protein, meaning that it can help improve one’s fullness. For example, a typical 6 ounce serving of yogurt can contain 15grams to 20 grams, that is the amount present in 2grams to 3grams ounces of lean beef. This makes it practically appealing to those who are vegetarians, and who oftentimes struggle to just get in enough of those nutrients. A similar serving of just regular yogurt, can on the other hand, provide about 9 grams, meaning that you may feel those hunger pangs sooner than later.

• Less amount of sodium

Consuming too much of salt can just increase one’s blood pressure and also increase long-term heart risks, because of this, people are always on the lookout for ways to limit the levels of sodium in their daily diet. Greek yogurt is said to have 50% less sodium than typical regular yogurt.

• Fewer carbohydrates 

If you have diabetes or you are counting your carbs, this is important news. Regular yogurts do contain about 15grams to 17grams in each cup, whereas Greek yogurt just contains about 9 grams of carbohydrates. It is advisable to read food labels however and pay attention to the amount of added sweeteners, as this may inadvertently increase carbohydrates.

• Easy on the stomach 

So because Greek yogurt contains less sugar, it means that it contains less amount of lactose which makes it easier to digest. However it is not totally lactose-free, so if you can take small amounts then this is a superb supplement in comparison to dairy products.

• Versatility

Similar to regular yogurt, Greek yogurt has this creamy feel and has a rich taste, making it a nice and flexible ingredient. As It can be consumed alone or be used to enhance existing dishes like various dips, pasta, and salads. So many people use yogurt in their smoothies, but it can also be used as a substitute for sour cream and or mayonnaise.

• Less calcium

If your focus is to get calcium from eating yogurt, then regular yogurt is your best bet as it has a higher concentration considering that some nutrients are lost in the entire process of straining.

It is important to incorporate into your diet the yogurt that best suits your needs. It is more satisfying to know you can as well indulge in cravings with healthier substitutes that will not sabotage your health goals, taking unsweetened Greek yogurt works best for those with strict sugar restrictions. On the other hand, sweetened Greek yogurt still has all its nourishment and tastes a tad bit sweeter than the unsweetened yogurt, the choice is all yours!

Hibiscus plants are usually known for their beautiful, large and colorful flowers. These large blossoms can make a very decorative addition to any space, home or garden, but then, they also have very medicinal uses. The flowers and leaves and their extracts can be made into teas and liquids that can then help treat a variety of health conditions.

Hibiscus tea is extremely low in calories and is also caffeine-free. The great part is It can be served hot or iced. Hibiscus tea is naturally tart, and because of this, sugar or honey is usually added as a sweetener, which adds to the amount of calories and carbohydrates in the serving.

Benefits

• Heart health 

The health of your heart directly relates to your general well-being. The benefits of embracing a healthy lifestyle at an early age can help prevent various diseases from accumulating and spreading all over our body cells. You should not think you are too old or too young to start taking care of your heart health. The hibiscus tea has lots of heart health benefits associated with it and are believed to be as a result of certain compounds called anthocyanins, they are the same naturally occurring chemicals present in berries that give them their color.

Hibiscus tea is rich in powerful antioxidants and may therefore help prevent damage and disease caused by the buildup of free radicals. 

• Weight loss

Certain studies have shown the positive effects examining the impact that concentrated hibiscus has on managing a person’s body weight.

A study showed intricately that hibiscus extracts lead to considerable reductions in levels of cholesterol and triglycerides in the body. This can generally lead to a reduced risk of obesity in individuals.

• Lowers blood pressure

A study conducted in 2010 and published in the Journal of Nutrition posited that in consuming hibiscus tea, it lowers blood pressure in those people who are at a risk of having high blood pressure and also those with mildly high blood pressure.

The health benefits of consuming hibiscus tea in proportions are very beneficial to one’s overall health. So if you were previously not sure about the safety of taking hibiscus tea, now you are 100% sure that it is safe, although because hibiscus tea is quite tart and might be sensitive tissues. Ensure you always listen to your body and if it does make you feel ill, do discontinue use. 

Hibiscus tea remains a very popular herbal remedy in many countries throughout the world. As the research continues, it may most likely become more widely accepted as it has many effective medical treatments.