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Weight Loss With Organic Diet:
Buttermilk And Lentils

Weight Loss With Organic Diet: Buttermilk And Lentils

Weight loss is a time-intensive process that requires a lot of hard work, dedication, and discipline. You would almost always find scores of fitness professionals sweating it out in a gym and doing a lot of exercises. But why is that only a handful of them ever succeed at it? The reason is that they are not matching it up with a disciplined and nutritious diet that supports their fitness goals.

We are thus offering two of our favorite foods that you can have to cut down your weight. These “organic” foods are buttermilk and lentils- and they can be had in various ways, no matter what time of the day it is. They pack in a ton of health-centric nutrients that boost metabolism and help you stay in shape.

Seems interesting? Here’s more to read!

1. Buttermilk benefits

Though buttermilk is not a magical weight-loss drink, it does play a helpful role in boosting your weight loss and fitness efforts. You should not expect that sipping it up will make you slim and fitter immediately, but it sure can make you smile a little wider while standing on your bathroom scale.

This tart and milky beverage is a healthy alternative to high-calorie dairy creamy products. It is also a great way to speed up the weight loss process. Secondly, it also does not have any health-based side-effects. It might even help you if you are struggling with water retention.

Buttermilk nutrition facts:

Nutrition Facts

  • Buttermilk, cultured, low-fat

  • Sources include: USDA

  • Amount Per

  • 100 grams

  • Calories 40

  • % Daily Value*

  • Total Fat 0.9 g -1%

  • Saturated fat 0.5 g - 2%

  • Polyunsaturated fat 0 g

  • Monounsaturated fat 0.3 g

  • Cholesterol 4 mg -1%

  • Sodium 105 mg - 4%

  • Potassium 151 mg - 4%

  • Total Carbohydrate 4.8 g - 1%

  • Dietary fiber 0 g - 0%

  • Sugar 4.8 g

  • Protein 3.3 g - 6%

  • Vitamin A - 0%

  • Calcium - 11%

  • Vitamin D - 0%

  • Cobalamin - 3%

  • Vitamin C - 1%

  • Iron - 0%

  • Vitamin B-6 - 0%

  • Magnesium - 2%

*Per cent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The above data are taken from Wikipedia.

Weight Loss and Calories

You will only be able to lose weight when there is a direct relationship between the calories you take in and those you expend. You’ll lose weight when the calories you burn through workouts exceed the calories you consume when you eat and drink.

Buttermilk is a dairy product that can answer your daily dietary requirements a great deal. 100 gms of this dairy product has only 40 calories, 0.5 gm fat, 4.8 gm carbs, and 3.3 gms of protein. One of its best benefits is that it would increase your calorie intake by a small fraction only, so it will not make any negative effect on your weight loss goals. But it will keep you full for longer by cutting unnecessary empty calories!

Can I take buttermilk at night?

You can drink buttermilk in the afternoon, evening, and night in the summer season.

It is the best replacement for snacks that are unnecessarily high in calories. As highlighted above 1 cup of buttermilk has only 99 calories whereas 1 oz. of plain potato chips has 149 calories while 1 oz. of a cola can has 153 calories.

In comparison to chips and soda drinks that only contain empty calories, buttermilk is a calcium-rich snack that provides protein, calcium, potassium, and vitamins. So, if you decide to include buttermilk in your routine regularly it can surely help you progress faster towards the weight-loss goals.

The perfect alternative to other dairy products

Did you know that one cup of low-fat buttermilk is lower in calories and fat than a cup of 2% milk at 122 calories or a cup of reduced-fat chocolate milk at 190 calories? Buttermilk is also a lower-calorie alternative to many varieties of yogurt as a 6 oz. of low-fat fruit yogurt contains about 168 calories.

So just adjust the tart taste of buttermilk and replace it with other dairy selections in your diet to help control your caloric intake. You might want to take a cue from this article too.

Is buttermilk good for the gym?

Can we drink buttermilk after working out?

Using buttermilk as the replacement for higher-calorie snacks and dairy foods helps in lowering your overall calorie intake, but you can always increase the impact to the next level by exercising. This is of special significance for fitness professionals who regularly workout in a gym.

Tip: Exercise is a vital component of a successful weight-loss regimen.

It is advisable to include a moderate-paced cardiovascular exercise for 300 min per week to help your body burn enough calories to lead to weight loss. Cardio exercises are a smart way to boost blood circulation speed and to strengthen the respiratory system, besides boosting the metabolism process.

Next up is are the lentils.

2. Lentils for weight loss

Lentils are edible legumes that come in lens-like shapes. They could be about 40 cm (16 in) tall and are found as a pair of seeds in pods. They are a prominent food crop in Canada and India, and these two countries together produce 56% of the world’s total production of lentils.

They are a powerhouse of high-quality energy and fiber. Half a cup of cooked lentils can give you about 115 calories and that’s more than enough to keep you full and prevent you from eating anything extra. The same quantity of lentils cooked in water has 0.5 grams of fat, thus making it a great low-fat option.

Did you know? You can add a generous serving of lentils to your meals without any guilt because not only is it low in calories, it has small quantities of fat too that makes it fit for any weight loss plan.

Nutrition facts about lentils

Nutrition Facts

  • Lentils, boiled

  • Sources include: USDA

  • Amount Per

  • 100 grams

  • Calories 116

  • % Daily Value*

  • Total Fat 0.4 g - 0%

  • Saturated fat 0.1 g - 0%

  • Polyunsaturated fat 0.2 g

  • Monounsaturated fat 0.1 g

  • Cholesterol 0 mg - 0%

  • Sodium 2 mg - 0%

  • Potassium 369 mg - 10%

  • Total Carbohydrate 20 g - 6%

  • Dietary fiber 8 g - 32%

  • Sugar 1.8 g

  • Protein 9 g - 18%

  • Vitamin A - 0%

  • Calcium - 1%

  • Vitamin D - 0%

  • Cobalamin - 0%

  • Vitamin C - 2%

  • iron - 18%

  • Vitamin B-6 - 10%

  • Magnesium - 9%

*Per cent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The above data are taken from Wikipedia and are verified by USDA.

Proteins

Lentils are a great source of vegetarian protein. A half-cup serving of cooked lentils in water provides 9 grams of protein, helping you build lean muscle mass. However, these seeds are not a complete protein source so be sure to team them up with quinoa, beans, brown rice, or black-eyed peas in your diet plan.

Fiber

Including plenty of foods rich in fiber is perhaps one of the healthiest methods of losing weight fast. Lentils take a while to chew and consume, allowing your body to register that you have eaten enough and do not require further nutrition.

Fiber remains in the gut for a while, forming a gel-like substance that takes away all the wastes and toxins from the body. It also boosts the metabolism process to keep you away from snacking after your meals. Most people who consume lentils daily report feelings of satisfaction for hours after their meals.

This is especially true for people living in countries like India and Pakistan where lentils (or daal) are a staple in their diet. A half-cup serving of boiled lentils will give you 8 grams of fiber, contributing to your recommended daily intake of 21 to 38 grams of fiber.

Blood Sugar

Boiled lentils have a low glycemic index, which means they do not increase your blood sugar or insulin levels dramatically. Canned lentils have a slightly higher glycemic index because of the amount of processing involved but they are still healthy to eat if fresh lentils are not available.

Since lentils are high in fiber, they help slow down the digestion of your meal, keeping your blood sugar levels more stable. This nutrient is not digested in the human body and it thus contributes to the mass of the food without offering any added calories.

Lentil soup for weight loss

Most fitness experts advise you to make lentils a major part of your fitness regime owing to their immense health and nutrition levels. Packed with a ton of fiber, potassium, and vitamin B-6, these seeds can satiate you rather quickly without causing you to accumulate body flab.

Here’s how to make lentil soup at home:

1. Take a large pot

2. Pre-heat some oil slowly over medium heat

3. Add some grated onions, carrots, and celery to it

4. Keep frying until the onion is light brown.

5. You may optionally add some garlic, bay leaf, oregano, and basil leaves to it

6. Cook for some time.

7. Now add some lentils, water, and tomatoes to it.

8. Now let it slowly simmer for an hour.

9. Serve hot.

The lentil soup is a healthy option to some extra flab faster and to live a healthier life. By having two cups of it every day, you can expect yourself to have lower levels of bad cholesterol (LDL), better heart health, higher energy levels, lower bad calories, and proper blood sugar and blood pressure levels. All this comes with the benefit of homemade food, isn’t that amazing?

Stay on the side of Mother Nature

Lentils and buttermilk have their pros and cons too, but at least they are organic products. This elevates them to a better status of healthy foods without too many dilutions involved. We also suggest that you take them for better results regarding weight loss and to complement your regular diet. Staying away from junk foods and cola drinks would take you a long way.