Amla for weight loss: 5 delicious ways to include it in your diet

Here are some sharp diet recommendations that are sure to spice up your fitness plans! Eating amla for weight loss is the best way to achieve your fitness goals quickly. Indian gooseberry provides a number of health benefits due to its high antioxidant and fiber content. This green fruit contains a high concentration of vitamin C, which means it helps increase metabolism and burn fat. It may also help people lose weight by improving digestion. Read on to find out how amla can be a useful addition to your weight loss journey as well as ways to incorporate it into your diet.

What is amla or Indian gooseberry?

Amla, also known as Indian gooseberry, is a colorful sour fruit native to India and other regions of Asia. The fruit is small round in shape with a bright greenish yellow color and a slightly bitter taste. Amla has been used in Ayurvedic medicine for centuries and is sometimes referred to as a “superfruit” because of its high nutritional value. Amla is a common ingredient in many Indian recipes and medicines due to its high content of vitamins, minerals and antioxidants. Its function in health management has been proven to be antioxidant, anti-inflammatory, liver-protective, gastroprotective, anti-diabetic, antibacterial, neuroprotective, cardioprotective, and immunomodulatory activity, as found in research published in Gene Reports.

Amla for weight loss: 5 health benefits you need to know

Here’s how amla can contribute to healthy weight management.

1. Rich in fiber

Fiber, a type of carbohydrate that the body cannot digest, is very important in weight management. The benefits of fiber are enormous. This slows down the digestive process, making you feel full longer. This can help you control your appetite and avoid overeating. Therefore, amla or Indian gooseberry is a rich source of fiber, as found in research published in the Journal of Food Science and Technology. This means that consuming them can help you feel full after eating, thereby reducing the chances of consuming unhealthy snacks or overeating. By making you feel full longer, amla can indirectly contribute to your weight loss goals.

2. Helps digestion

Amla, or Indian gooseberry, is known for its alkaline properties. This means it helps neutralize excess acidity in the body, so it is beneficial for digestive health. If the body is too acidic, it can trigger various digestive problems, such as stomach ulcers, acid reflux, and indigestion. Amla’s alkaline properties may help balance pH levels in the digestive system, promoting a healthier digestive environment, as found in research published in Antioxidants.

3. Helps control blood sugar

Amla, or Indian gooseberry, has a low glycemic index (GI). The glycemic index is a measure of how quickly carbohydrates from a particular food increase blood sugar levels. Foods with a low GI are digested and absorbed more slowly, causing a gradual increase in blood sugar. When blood sugar levels remain stable, you are less likely to have cravings or overeat. This can help you maintain a healthy weight. In addition, for people with diabetes or at risk of developing diabetes, maintaining stable blood sugar levels is very important. Amla’s low GI may help prevent or manage diabetes, as found in research published in Nutraceuticals. Steady increases in blood sugar levels provide a more sustainable source of energy compared to rapid spikes. This can help you feel more alert and focused throughout the day.

4. Increase metabolism

Amla, or Indian gooseberry, is believed to have properties that can stimulate your metabolism. Metabolism is the process by which your body converts the food and drinks you consume into energy. A faster metabolism means your body burns calories more quickly. Additionally, amla is rich in vitamin C, as research published in Gene Reports found, an important nutrient for various body functions, including metabolism. Vitamin C can help support enzymes involved in energy production. Plus, amla contains antioxidants that can protect cells from damage and improve overall cell function. Healthy cells are more efficient at metabolizing nutrients and producing energy.

5. Rich in antioxidants

Amla is known for its high antioxidant content, as found in research published in Antioxidants. “Antioxidants are compounds that help protect cells from damage caused by dangerous molecules called free radicals. Free radicals can cause various health problems, including weight gain. Antioxidants can help reduce inflammation in the body. Chronic inflammation has been linked to weight gain and other health problems,” says nutritionist Gauri Anand. There are many natural ways to reduce inflammation, including consuming amla. This can contribute to a healthier body and potentially support weight loss. Plus, amla’s antioxidant properties can help remove toxins from the body. These toxins can accumulate and disrupt normal body functions, including metabolism. By eliminating toxins, amla can contribute to a healthier and more efficient metabolism.

Also Read: Weight loss: Boost your metabolism with these 20 fat-burning foods

Amla for weight loss: How to include it in your diet?

Amla or Indian gooseberry, is a versatile fruit that can be easily included in your daily diet. Here are 5 ways to enjoy amla and potentially support your weight loss goals

• Fresh amla juice: Start your day with a glass of fresh amla juice, you can also add a little honey or lemon for a better taste.
• Amla chutney: Enjoy amla chutney as a side dish with meals or as a topping for various dishes. You can make your own amla chutney at home using fresh amla, spices and other ingredients.
• amla powder: Amla powder can be added to smoothies, yoghurt, or even sprinkled on salads. It provides a concentrated dose of amla nutrition.
• amla pickle: Enjoy pickled amla as a snack or side dish. You can also make your own amla pickle using traditional pickling techniques.
• Amla infused water: Brew water with sliced ​​amla for a healthy and refreshing drink. Add fruit or other herbs for flavor.

However, while amla can be a useful addition to a healthy diet, it is not a magic solution for weight loss. “For sustainable weight loss, combine amla with a balanced diet, regular exercise and other healthy lifestyle habits,” says Anand.

Are there any side effects of eating amla for weight loss?

Amla is generally considered safe when consumed in moderate amounts. However, excessive consumption can cause certain side effects:

• Digestive problems: Excessive consumption of amla can sometimes cause digestive problems such as diarrhea or stomach ache.
• Allergic reaction: People who are allergic to other fruits in the same family as amla, such as gooseberries or raisins, may also be allergic to amla.
• Drug interactions: Amla may interact with certain medications, especially blood thinners and diabetes medications. It is important to consult a healthcare professional before including amla in your diet if you are taking any medications.

If you experience any side effects after consuming amla, it is recommended to discontinue use and consult a healthcare provider.