Healthy Diets By Manisha

Let us decode why we crave food based on our mood:

✨Bored: According to studies, people boredom eat as a way to break the monotony they find themselves in as opposed to eating because they're actually experiencing real hunger. In other words, it's something for you to do when there's nothing else keeping your mind stimulated or occupied.

✨Anxious: When we are anxious cortisol levels in our body rise.Cortisol can make you crave sugary, salty and fatty foods, because your brain thinks it needs fuel to fight whatever threat is causing the stress.Craving sugar, sweets, chocolate, and high calorie foods can be symptoms of anxiety disorder, including generalized anxiety disorder, social anxiety disorder, panic disorder, and others.

✨Angry:Cravings for salty, crunchy foods might indicate "frustration, anger, stress, or resentment”. Anger and stress causes your adrenal glands to release a hormone called cortisol. When this happens, you may notice an increase in appetite and a desire to eat sugary, salty, or fatty foods. However, this urge to eat isn't the result of an empty stomach.

✨Sad: Fatty foods diminish the brain's response to sadness. If you're an emotional eater then you know well the lure of something creamy (and probably sweet, too)when you're feeling stressed, overworked, or just plain blue. It is not unusual to crave for high carbs, sugar, sweets and chocolates when you are feeling low or depressed. These sugar cravings can be your body's way to let you know that it is deprived of something you need like a specific vitamin or mineral.
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Do you expericence intense sugar cravings ?

Here’s what to do👇

👉 Have a high protein breakfast. Your breakfast should contain at least 18-20g of protein. This helps in maintaining steady blood sugar balance through the day leading to less sugar craving. Easy additions would be: Paneer parantha/moong dal cheela/2-3 eggs omelette

👉 Make sweets and sugars a part of your day, which means include natural sugar like dates, figs as part of the day, or even sweeter fruits for that matter like banana and mangoes.

👉Try and add magnesium to your diet- 1 tbsp pumpkin seeds/ 2 Brazil nuts should be a part of your day everyday.

👉 Healthy fats are very important- Nuts like walnuts, almonds, etc to increase satiety and keep cravings under control.

The answer to sugar cravings is not by just holding off that cupcake or chocolate, it is honestly to honour your body’s underlying call for attention.

DM to get customised diet plan.
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I lost 30 kg and went from 98 kg to 68 kg and this is what i ate in a day⬇️🔥❤️

✅Breakfast around 8:30AM:- 50 gms Chenna and veggies toast

✅100 gms fruits around 11 AM

✅Lunch around 2 pm:- 30 gms Dal with 30 gms steamed white rice and a green sabzi

✅Evening snacks around 4:30 PM:- A bowl of corn chaat

✅Dinner around 7:00 PM:- 1 moong dal cheela with 1 bowl rasam

DM to get your personalised diet💪🔥
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Here are some common signs and symptoms to watch out for:

Unusual tiredness: This fatigue happens because your body lacks the iron it needs to make a protein called haemoglobin, which helps carry oxygen around your body.
Without enough haemoglobin, less oxygen reaches your tissues and muscles, depriving them of energy. Your heart also has to work harder to move more oxygen-rich blood around your body, which can make you tired.

Pale Skin: The haemoglobin in red blood cells gives blood its red color, so low levels caused by iron deficiency make the blood less red. That’s why skin can lose some of its color or warmth in people with iron deficiency.

Shortness of breath: When haemoglobin levels are low with iron deficiency, oxygen levels are also low. This means that your muscles won’t receive enough oxygen to do everyday activities, such as walking.As a result, your breathing rate will increase as your body tries to get more oxygen, resulting in shortness of breath.

Headaches: The link between iron deficiency and headaches is unclear. Several factors may contribute, including the relationship between altered dopamine function and estrogen levels.

Heart palpitations: Haemoglobin is the protein in red blood cells that helps transport oxygen around your body. In iron deficiency, low haemoglobin levels mean the heart has to work extra hard to carry oxygen.This may lead to irregular heartbeats or the feeling that your heart is beating abnormally fast.

Strange cravings. A hankering for strange foods or non-food items is called pica. A person may crave ice, clay, dirt, chalk, or paper. It can occur during pregnancy and may be a sign of iron deficiency.

Feelings of depression: There may be a link between iron deficiency anaemia and depression in adults, including during pregnancy.

Cold hands and feet: Iron deficiency means less oxygen delivery to your hands and feet. Some people may feel the cold more easily in general or experience cold hands and feet.
More frequent infections. Iron is needed for a healthy immune system, and a lack of iron may increase your risk of infections.

Dry and damaged hair and skin:
Poor appetite. Iron deficiency is linked toTrusted Source low appetite due to changes in the hunger hormone ghrelin.

Restless legs: There may be a link between iron deficiency and restless leg syndrome.This condition involves a strong urge to move your legs while they’re at rest. It may also cause unpleasant crawling or itching sensations in your feet and legs.

Do you want to know about foods that can help cure anemia?

Let us know in the comments.

Team up with our experts HealthyDietsByManisha to help you in your fitness journey!
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