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Suniel Shetty is among the fittest gentlemen in the country. We regularly see him flexing his guns on the gram, and in the pre-Covid world, saw him engage in combat with Rajinikanth on the big screen, in the latters Tamil film, Darbar.

His next projects include Mumbai Saga, a crime-drama flick, that'll also feature John Abraham, Emraan Hashmi, Rohit Roy, Prateik Babbar and Gulshan Grover, among others in pivotal roles and Mosagallu. As we await details on both these projects, and continue getting inspired by Suniel Shettys buff posts on the gram, one things for sure, his flexing prowess isnt going anywhere, and well probably see a lot more muscle in these two flicks.

In an interview with Filmfare, the actor told the magazine that he credits his build to eating natural food and training hard, and it is not fair to compare physiques. We all have to understand that everybody has their beauty and strength. We have to develop that strength. If I'm stronger than you today that's because I have been training regularly. The day you will start training you will be as strong as I am. Some bodies take longer and some grow faster. So it's the format of training that is important. You want to lose weight then do light weights. You want to gain weight then do heavier weights. It's very simple, he said.

Suniel Shetty further adds that Indias the land of the healthiest food with its many options in pulses, and based on our Ayurvedic principles, the world has realised how good coconut oil, coconut water, turmeric and turmeric milk are. They really are! And, talking about Ayurveda, heres a complete guide to eating right according to its core principles.

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Suniel Shetty reveals his formula of gaining and losing weight - GQ India

Did you know that the phrase "breakfast is the most important meal of the day" was actually coined by a cereal company? It was a 1944 marketing campaign by General Foods to get you to buy more Grape-Nuts cereal. And while this mantra does have some truth to itbreakfast reduces your overall hunger throughout the day, gets you on track to make healthier choices, and even gives your body more energythe fact that this marketing ploy was used for a box of cereal is a bit counterintuitive. Why? Because cereal is the worst breakfast to have if you're trying to lose weight.

Here's why, and for more healthy tips, be sure to check out these 21 Best Healthy Cooking Hacks of All Time.

We know cereal is a beloved food for a lot of people, especially for those who grew up eating their favorite cereals for breakfast before heading off to school. However, while cereal is a tasty treat to have, it doesn't provide your body with the quality nutrients it needs to start the day.

Most cereals are highly processed in order to have a longer shelf life and typically stripped of their nutritional value. According to Healthline, most cereals are processed into refined grains, which are then cooked and mixed with sugar, cocoa, and water. Some cereals are also coated in chocolate or a sugary frosting towards the end of the cereal making process.

These types of cereals contain high levels of high fructose corn syrup or sugars of some kind, and not a whole lot of fiberwhich is a nutrient that helps you to feel full for a longer period of time and assists with weight loss.

Between the stripping of the natural nutrients within those whole grains and the added sugars in the cereal, your bowl of your beloved loops or flakes isn't giving your body much substance. The added sugars bump the number of empty calories, which means you'll still feel hungry after a bowl. Or two. Or three.

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If you're enjoying a bowl of sugary cereal, you're easily getting more nutrients from that cup of milk than the cereal itself. Especially if you're drinking cow's milk, which contains some fat that helps you to feel full. But without any other substance to your breakfast, that fullness won't stick around for long.

Having foods with fiber is important for losing and maintaining weight. The average American typically only gets between 10 to 15 grams of fiber a day, which is quite low compared to the 25 grams (for women) and 38 grams (for men) that the USDA recommends.

By not filling up on fiber-rich foods at the start of your day, you will definitely feel hungrier. Fruits, vegetables, nuts, seeds, and whole grains are great sources of fiber to incorporate into breakfast, which are all foods that your breakfast cereal likely doesn't contain.

Plus, if your body is feeling hungrier, you're likely to eat more throughout the day, which will evidently cause weight gain. However, if you fill your breakfast up with foods that will make you feel full for a longer period of time, you're less likely to snack and overeat on your allotted calories.

So what is a cereal lover supposed to do?

If you're a devout cereal lover and can't imagine your mornings without it, then there are a few things you can do in order to make your breakfast filling.

Sprinkle cereal on a bowl of low-fat plain Greek yogurt with sliced fruit

Add fresh berries and sliced almonds to your bowl of cereal

Use a low-fat milk

Eat a plate of two scrambled eggs on the side for extra protein

Choose a cereal that's still rich in whole grains and fiber with limited added sugars

If you're not sure which cereals to buy, here are The Best Healthy Cereal Options You Can Buy. And steer clear of these Unhealthiest Cereals on the Planet.

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The #1 Worst Breakfast to Have If You're Trying to Lose Weight - Yahoo Lifestyle

Ham is a popular deli meat, appetizer, and entre that youve likely eaten on sandwiches or with holiday meals.

Its a pork product that comes from pigs legs. The red meat is usually preserved with salt or smoke, though this process varies depending on the type.

Since its a processed meat, you may wonder whether ham is good for you.

This article reviews hams nutrients, benefits, and downsides to determine whether its healthy.

Ham is high in protein but low in carbs, fat, and fiber. Its also low in calories when eaten alone.

Just 2 ounces (57 grams) approximately 34 thin slices of ham provide (1, 2, 3):

Ham is particularly rich in selenium, providing up to 76% of the DV per 2 ounces (57 grams), depending on the type. Selenium is an essential nutrient that aids reproduction, DNA construction, and defense from infections (2, 3, 4).

Compared with poultry and fish, pork products like ham are higher in iron, thiamine, and other B vitamins. Yet, pork may be lower in some nutrients than other red meats, such as beef (5).

Ham also provides all nine essential amino acids, making it a complete protein. Amino acids help build proteins and play critical roles in metabolism, gene expression, and cell communication (6, 7, 8, 9).

Whats more, this popular red meat contains decent amounts of phosphorus, zinc, and potassium, which help your body produce energy, fight infections, and maintain heart health (10, 11, 12).

Furthermore, ham and other meats are a rich dietary source of carnosine, choline, and coenzyme Q10 compounds that aid energy production and cell messaging throughout your body (13).

Ham is a lean protein that contains important vitamins, minerals, and amino acids. Its particularly rich in selenium.

Ham begins as a piece of raw pork cut from the hind legs of a pig. Its then cleaned and cured using one or more of the following methods (14):

Some products like canned ham are mechanically formed. This method preserves, flavors, and finely chops muscle meat from the pigs leg, then reshapes and packages it.

Cured and mechanically formed hams are the most common, but you can also buy fresh raw ham. Because this type isnt cured or cooked, you must cook it fully before its safe to eat. Cooking a fresh ham takes longer than reheating a cured ham.

Keep in mind that factors like the type of pig feed and processing method affect hams nutritional value (15).

One study found that dry-cured ham had significantly lower levels of the beneficial antioxidant glutathione than fresh pork. Still, most compounds were unchanged, and some amino acid levels even increased after curing (16).

Whereas cured hams are preserved using salt or smoke, fresh hams are raw and must be fully cooked prior to consumption. Mechanically formed ham is a highly processed variety.

Ham looks and tastes differently depending on the type, as well as where you live. Many cultures maintain unique methods of curing ham.

Some of the most common types of ham are:

These varieties differ in nutritional value. This table depicts the nutrients in 2 ounces (57 grams) of various types of ham (17, 18, 19, 20, 21, 22, 23, 24):

As you can see, chopped ham packs far more calories than most other types. The protein, fat, and sodium contents vary significantly though Jamn tends to have the most protein, chopped ham the most fat, and country ham the most salt.

Ham varies significantly in flavor and nutrients depending on the style and curing method.

Eating ham occasionally may offer several health benefits.

Ham is rich in protein, minerals, and other nutrients that support optimal health. The most notable include:

Regularly eating foods with a low calorie density may promote weight loss by helping you feel full for longer. Calorie density is a measure of calories relative to the weight (in grams) or volume (in mL) of a given food (37).

Its measured on this scale (38):

Sliced ham clocks in at 1.2, giving it a low calorie density. Thus, it may be a good protein to eat in moderation if youre trying to lose weight.

Still, water-rich foods with a low calorie density, such as fruits and vegetables, make even better choices for weight loss (39).

Since ham and other pork products contain many amino acids, theyre often considered high quality protein sources. Regularly eating these proteins may play a crucial role in maintaining muscle mass and strength, particularly among older adults (40).

Moreover, ham is a good source of the molecule carnosine, which may improve exercise performance (41, 42).

Nevertheless, some studies suggest that the association between dietary protein intake and muscle mass isnt as strong as initially thought (43).

Spanish-style Iberian ham, or Jamn Ibrico, comes from black Iberian pigs that eat a diet of grains and corn before grazing on acorns, grass, and herbs prior to slaughter.

Recent studies suggest that this type of ham doesnt increase your risk of chronic conditions, such as high blood pressure and heart disease, compared with other types (44, 45, 46).

Several studies even indicate that some of its compounds exert antioxidant-like effects that decrease the risk of inflammation and endothelial harm associated with high blood pressure (47, 48, 49, 50, 51).

All the same, further research is necessary.

Ham is a low calorie protein that provides beneficial nutrients and may help you maintain muscle mass.

People may avoid or limit meats like ham for a number of reasons, such as their high amounts of preservatives and salt.

In addition, ham may have several drawbacks.

Curing and smoking the primary cooking methods for ham result in higher concentrations of several known carcinogens, including polycyclic aromatic hydrocarbons (PAHs), N-nitroso compounds (NOCs), and heterocyclic aromatic amines (HAAs) (5, 52, 53).

Levels of these compounds increase even more when ham is reheated using high-temperature cooking methods like grilling, pan-frying, and barbecuing (5, 52, 53).

Furthermore, nitrate- and nitrite-based preservatives, which are sometimes added to ham to retain its color, limit bacterial growth, and prevent rancidity, may likewise cause cancer (54).

The International Agency for Research on Cancer (IARC) holds that processed meats like ham cause colorectal cancer and possibly pancreatic and prostate cancers (5, 52, 53).

Processed meats like ham contribute significant amounts of salt to many peoples diets around the world (54, 55, 56, 57).

In fact, a 2-ounce (57-gram) serving of ham delivers nearly 26% of the DV for sodium (1).

High sodium intake is linked to an increased risk of conditions like high blood pressure, heart disease, and kidney failure. Consequently, people who have these conditions or are at risk of developing them may want to limit their ham intake (54, 55, 56).

Although a link between processed meat and cancer risk is well established, studies show mixed results regarding how ham affects your risk of other chronic diseases.

On one hand, Spanish-style Iberian ham may protect against inflammation. On the other hand, large human studies show a higher mortality rate among those who eat processed red meat often likely due to an increased susceptibility to chronic disease (58).

One meta-analysis found that eating 1.76 ounces (50 grams) of processed red meat per day not only increased ones risk of prostate and colorectal cancers but also breast cancer, stroke, and death due to heart disease (59).

Keep in mind that these studies arent specific to ham, as they include other processed meats like roast beef, bacon, sausage, and hot dogs.

Plus, in these types of large cohort studies, it can be difficult to isolate the direct effects of processed meat from other lifestyle factors that influence death and chronic disease.

As such, more research is needed.

Although outbreaks of food poisoning linked directly to ham have decreased in recent years, processed meats and sliced deli meat like ham remain at a high risk of contamination by Listeria, Staphylococcus, and Toxoplasma gondii bacteria (60, 61, 62, 63).

Therefore, people who have a high risk of contracting foodborne illness may want to avoid ham. These populations include young children, older adults, and those who are immunocompromised or pregnant.

Ham and other processed meats are very high in salt and associated with an increased risk of certain cancers.

Although ham has several potential benefits, it may be best to eat it in moderation due to its downsides.

Multiple cancer organizations, including the World Cancer Research Fund (WCRF) and American Cancer Society (ACS), advise people to eat very little, if any, processed meat (64, 65).

Since research links processed meat to colorectal, stomach, pancreatic, and prostate cancers, people with a family history of these cancers may especially wish to limit or avoid ham.

Choosing less processed types of ham may be one way to lower its health risks.

The U.S. Department of Agriculture (USDA) recommends eating 26 ounces (737 grams) of meat, poultry, and eggs per week while limiting processed meats and choosing from a variety of plant and animal proteins (66).

Thus, ham can be one of many protein choices in a healthy diet. Bear in mind that a fresh ham usually contains less sodium and fewer carcinogens than cured or processed ham, so look closely at the label to determine whether its fresh, lean, or low in salt.

Some cancer organizations suggest eating as little processed meat as possible due to its health risks. All the same, if you want to enjoy ham, eat it in moderation and choose types that are fresh, lean, and low in sodium.

Ham is a cut of pork thats typically cured and preserved, although its also sold fresh. Its rich in protein and several beneficial nutrients.

However, regularly eating processed meats like ham may increase your risk of certain cancers. Thus, its best to limit your intake and stick to fresh, less processed types of ham as part of a balanced diet.

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Is Ham Healthy? Nutrition, Benefits, and Downsides - Healthline

When news hit that up-and-coming Bollywood actress Mishti Mukherjee died this week at 27 due to complications from a keto diet, according to her family, the world erupted in sadness and shock, as headlines circled the globe from India to England and in the US. Her fans shuddered at the news. Two things struck anyone readingthe story: How young and healthyMishti appeared, and the fact that a keto diet could cause extreme kidney failure, leading to such a tragic loss.

Keto diets are known to work in the short term to help dieters shed weight by cutting out virtually all carbsallowing carbs to be just 5 percent ofyourtotal intakeand fueling up on fat and protein, which make up 70 percent and 25 percent of totalintake. The diet forces the body into ketosis, which is when cells burn fat for fuel, but an overwhelming amount of ketones released in the body can put a strain on the kidneys, which work to filter these byproducts of fat burning, causing kidney stones, loss of function and ultimately kidney failure. Doctors reacting to the news were quick to issue warnings in the wake of Mukherjee's death.

Three specific warnings about keto were issued: One is thatwhile keto appears to be extremely effective in helping overweight or obese people lose weight, it could be dangerous for thin people to do it, since they run the risk of complications fromputting their body intoketosis; that the diet must be accompanied by drinking copious amounts of water, to help the kidneys flush out the toxins; and the third is that you should not stay on a keto diet for longer than 45 days, and perhaps not even that long. There are healthy ways to follow a keto diet, that involve eating mostly plant-based foods, experts say, but most keto fans prefer to eat processed meat such as bacon to help push up their fat and protein intake to the levels required.

Keto diets are not unhealthy, it's the way people do them that is, according to Dr. Andrew Freeman, the cardiologist at National Jewish in Denver, recently released a study that keto dieting can lead to heart disease because of the foods people eat while on the diet: People often load up on red meat, processed meat like bacon, and stay away from healthy plant-based foods like fruits, vegetables, and whole grainswhich are all nutrient-rich and full of antioxidantsbecause they happen to contain carbs. And while someone on a keto diet will likely drop pounds in the short term, it is difficult to sustainby eating a diet high in meat, butter, and animal fat, which has been scientifically shown to increase your lifetime risk of heart disease, cancer, diabetes, and premature death from all causes. Meanwhile, a plant-based dietlowers your risk of death from all causes, recent studies have found.

In therare case of death related to keto dieting itself,thekidneys are forced to work hard to filter and process out all the ketones, by-products of burning fat, and at times the kidneys can't keep up and go into failure.Studies show that keto diet side effects includekidney stones and other complications when thebody gets overloaded with protein. (The current recommended intake for protein averages 46 grams per day for women, and 56 grams for men, according to theHarvard Medical School Newsletter.) Meanwhile too much fat in the diet can lead to fatty liver since your liver is unable to process the amount of fat being consumed. A study of a "Very Low-Calorie Keto Diet " where overweight or obese patients were given a strict diet of 500 to 800 calories a day showed little renal side effects, but the authors stressed that the subjects were put on regulated meal replacements and their food was monitored,so since their intake was kept to a low-calorie level,there was no possibility of them eating too much protein or too much fat, which can happen in real life.

The Best Way to Go Keto is On a Mostly Plant-Based Diet.

The safest way to try to achieve weight loss is on a plant-based diet, and there is a small Venn diagram of overlap between keto foods and plant-based foods. For how to achieve this, you have to look at the fat, protein and carb ratio of legumes, fruits and vegetables, such as avocados and beans, nuts and plant-based oils, explains vegan chef SuzieGerber, who lost50 poundson a plant-based diet and now helps others to be healthy and learn to eat a plant-based diet too.

"You are prioritizing plant-based fats from nuts, plant-oils, and whole foods like avocados. It may take a few days of eating this way to get into ketosis, explains Gerber, since there is a "fat adaptive" period in all keto diets, where you train the body to burn fat for fuel, but you can speed this up by practicing intermittent fasting, which is not eating for up to 14 or 16 hours and then eating keto-friendly plant-based foods during the 8 to 10 on-hours, focusing on eating a plant-based diet. She suggests that you have to leave off bread, alcohol and other carbs that will put you over the limit of 5 percent of your calories a day from carbs.Dr. Jason Fung,author ofLife in the Fasting Lane, told The Beet that his patients often combine Intermittent Fasting and keto diet choices for the fastest weight loss results.

Practically speaking, Gerber explains, you have to add as many vegetables as possible to your plate to lose weight. "There are some vegetables that are high in carbs and some not so high and it's about understanding the fiber content." She explains that broccoli rabe is high in fiber and low in carbs, while broccoli is the other way around. So while it seems random, there is a list of foods that are both keto and plant-based. These are the ones you eat on repeat, she told us. Once you get the hang of it, Gerber adds, it's easyto fill up on fiber andnot feel hungry.

One of the obstacles is that it can take 2 weeks on a vegan keto diet to become fat adaptive, she added. So be patient, and add in exercise, or try combining keto and plant-based eating with intermittent fasting, she recommends. And know this: "Avocado is your new best friend."

If you approach the plant-based keto diet as a finite or "micro" diet, which lasts for a month or so, and you know it's restrictive, Gerber explains, you can losea healthy percent of your body weight and most of it as fat, and stay plant-based. When you get to the end of the time that you spend doing it,you will likely not have put the weight back onandyou'll still have better muscle tone and a new baseline. She suggests cycling through shorts stints on keto rather than staying on it.

By the end ofyour months of cycling through keto and plant-based, then maintaining your healthy approach, you will be eating a more diverse array of foods, "with some sanity," she adds. So when you go keto on a plant-based diet, she says, only try it in short bursts. It's still effective, but this way it's also healthy.

Gerber adds that aplant-based keto diet is easier than keto on a meat-based diet since you stay energized. "I never had 'keto flu' where you feel awful and tired all day. I never had the weird body odorsor felt sick the way some people report having.Lots of water helps. Keeping really hydrated helps a lot." Drinking plenty of water is always a good idea. Before you start a strict diet of any kind, it's best to check with your doctor. Being thin is not the goal Being healthy is!

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How to Go Keto the Healthy Way, and Avoid the Risky Side Effects - The Beet

World Egg Day: Eggs can be included in weight loss diet as well

World Egg Day 2020: Egg lovers, here's an interesting occasion for you! World Egg Day is celebrated on October 9. The day is celebrated in order to raise awareness about the benefits of eggs and their importance in human nutrition. The day was established at IEC Vienna in 1996 conference. On this day, it was decided that World Egg Day will be celebrated on second Friday in October every year. Eggs are one of the foods that are rich in good quality protein. They are also a great source of choline, a nutrient which can help in memory and brain development.

Apart from protein, eggs are also rich in vitamin A, Vitamin B5, B12, phosphorus and selenium. Eggs are also among the few foods that can provide you with Vitamin D, E and K. Egg yolks provide you with healthy fats that can boost brain function and also facilitate absorption of fat-soluble vitamins- Vitamin A, D, E and K.

Also read:Try This Quick And Easy Eggs And Avocado Keto Breakfast For Quick Weight Loss

"World Egg Day is a great reminder to incorporate the nutritionally dense protein-packed eggs in our diet on a regular basis. Eggs are a source of complete protein containing all the 9 essential amino acids required by the body," says nutritionist Nmami Agarwal.

Protein is an important nutrient for weight watchers. Most of the protein in eggs is present in egg whites. If you want to lose weight or build muscles, eating egg whites can be extremely beneficial for you.

Also read:Why Eggs Are Ideal For Keto Diet: Decoding Health Benefits

"Eggs contain the highest amount of an essential nutrient called choline which helps to reduce bad cholesterol from the body and regulates the functioning of a neurotransmitter associated with memory and heartbeat regulation," informs Agarwal.

Lutein and zeaxanthin are two of the antioxidants present in eggs that help in boosting eye health and supporting the vision, she goes on to add.

Eggs can help you build muscles and lose weightPhoto Credit: iStock

Vitamin D in eggs can help in maintaining bone health, boost immunity and even prevent depression. The best about eggs is that they are extremely versatile in nature. One can eat eggs in multiple forms like: omelette, sandwich, boiled, scrambled, half fried, poached, crumbled and much more. This food item is quick and easy to cook and is supremely delicious in nature.

Also read:Nuts, Eggs And Other Foods You Should Eat For Healthy Teeth

You can consume three eggs every day and it will be safe your weight and cholesterol levels. Check with your health expert to find out how many eggs in a day are safe for your consumption.

Happy World Egg Day y'all!

(Nmami Agarwal is nutritionist at Nmami Life)

Disclaimer: 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.

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World Egg Day 2020: All The Reasons Why You Should Eat Eggs Daily, From A Nutritionist - NDTV

One of the main themes of almost any weight loss diet you can name is the concept that cutting back on carbohydrate intake produces positive results. From the old-style calorie counting clubs through to the latest keto diets, carbs are seen as the primary target for anyone looking to modify their diet to achieve their weight loss aims.

Carbohydrates

There are two types of carbohydrates, simple and complex. Simple carbohydrates are the most widely known bad guys as they include sugary snacks, sweets and cakes, although they are also found in fruits and milk. Complex sugars are also called starches, and these include foods such as bread, rice, pasta and some vegetables.

Essentially, eating carbohydrates that are more than you need to maintain your bodys energy intake/outtake equilibrium is where the problem lies. The body stores unused carbs as fat. That is a by-product of evolution from times when our ancestors might not have known where their next meal was to be found.

Today, for the vast majority of people, that isnt much of a consideration, but also sadly those who may not have access to a healthy diet can end up eating food containing the worst kind of processed carbs.

Modern diets

Although the basic idea of calorie counting in terms of carb intake is still sound, dieting has undergone revolutions in recent years due to the sheer amount of interest and research that has been done.

One of the biggest buzzwords you might have come across is ketosis, and it is very much based on the way that your body burns energy derived from the food you eat and stores what is left over.

Essentially a keto diet comes from the bodily process known as ketosis, which is triggered when a certain level of restriction on carb intake is achieved. It not only has dramatic weight loss results but also reduces appetite, and there is growing evidence of beneficial effects for sufferers of chronic conditions, including Type 2 diabetes.

Healthy eating

Cutting down on too much treat food is not only an excellent way to help weight loss but also can encourage a better state of all-round health. Highly processed foods are often not only very high in carbohydrate levels but also low in the vitamins and minerals essential to healthy eating.

Cutting out all carbs from your diet would be unhealthy. The long-term aim for anyone looking to control the amount of carbohydrates they consume should be to achieve a healthy balance, while also learning how to burn off excess energy that is stored as fat.

A diet high in protein and low in carbs is something that modern diet approaches such as those based on the keto concept bring to the fore. The method helps build muscle mass, which can be especially important as you grow older. Perhaps counter-intuitively, it also provides higher levels of energy.

It isnt too difficult to lower your carb intake to achieve weight loss and an overall better state of health. Fresh vegetables, fruits and whole grains all play an essential part. Many keto diets also sing the praises of what have previously been decried as fatty foods, such as red meat and dairy products.

Self-control

Getting yourself used to eating smaller portions than you may be used to is another trick that can pay dividends but, at the end of the day, cutting your calorie intake to lose weight can only be achieved by far greater self-control.

That is easier said than done for many people, especially when you take into account comfort eating and also reward eating. Both of those have their basis in sound scientific concepts as various foods release different chemicals which act on our brains in various ways.

Sadly, most of these tend to be the bad carb foods mentioned above, which is why bingeing on chocolate or cakes has taken on such a clinched image as representing the failed dieter!

The truth is that cutting back on carbs and ultimately only eating a regular healthy diet is not something that can be looked at as a short-term weight loss fix. It should be seen as a way of life that brings health benefits to both mind and body.

Of course, this isnt something that can be achieved overnight because it takes time and effort. However, if you set yourself realistic targets, you can reach them and use each step of your success to spur you on to your ultimate goals.

The rest is here:
WHY DOES CUTTING BACK ON CARBS HELP YOU LOSE WEIGHT? - Island Echo

What is Intermittent Fasting?

A diet plan that has become quite popular among millennials these days, intermittent fasting is an eating pattern that alternates between periods of eating and fasting.

Unlike other diet planswhich proposes that a person eat in moderation or restrict oneself to certain 'fattening' food items in order to lose weight, intermittent fasting's goal is to starve the body for long enough so that it triggers the burning of fat. Such a diet plan where one is fasting for long stretches of time that can go up to 12-18 hours, helps in weight loss, lower cholesterol, lower blood pressure, controlled diabetes and also helps in improving immunity.

Intermittent fasting is not good for everyone though.

Children and teens, pregnant or breastfeeding women, people with disabilities type 1, persons with eating disorders, people with other medical issues, underweight or elderly should not try intermittent fasting. Also, a quick note, fasting can be unsafe if overdone or not done correctly.

So, in order to understand how intermittent fasting can be taken up correctly, we at DNA spoke with Pooja Banga, Director and Nutritionist at Cultivating Health, who helped us list a few points that will help you in taking up intermittent fasting successfully if at all you plan to.

The rules are simple:

Drink Water

Water is really essential for the body. It keeps you hydrated and gives you a feeling of being full. While many commit the mistake of not drinking enough water while intermittent fasting, it is advised otherwise.

Lower intake of water makes one feel weak and drowsy.

Begin with short gaps

For those wanting to try intermittent fasting for the first time or are just a couple of weeks into it, it is advised that you begin with shorter gaps between meals because our body is not accustomed to going without food for long hours. Therefore, to get your body habituated to going without solids for long hours can take some time, even weeks.

Those who begin with longer gaps can experience headache, dizziness, etc.

For beginners, it is important, to begin with, shorter gaps of 7-8 hours. You can also try taking your dinner at 8 pm and then eat the next day at 12 noon. This way you won't crave for food and will be able to fast for long hours.

Avoid over-eating during intermittent fasting

Overeating is the common mistake that we can do unknowingly. Generally, people eat a lot thinking they have to fast for long hours. The motive behind intermittent fasting is to consume fewer calories. If you overeat or consume excess calories the motive behind intermittent fasting is defeated.

Therefore, overeating with the thought that you have to go without food for long hours won't serve your purpose. Eating healthy and in moderation, keeping in mind to not indulge in processed or unhealthy food items is the ultimate trick to successfully undertaking intermittent fasting.

Be aware of not eating less

While intake of fewer calories is the ultimate aim of intermittent fasting, it doesn't mean that you have to eat less. Moderation is the key. Eating less will only deprive your body of the essential nutrients and make you weak, which of course isn't something that w want.

So, eat mindfully and healthy.

Whether to workout or not?

Do not skip your workout. Prefer doing it for a shorter time period, say, 30-40 minutes. An intense workout is not advised while intermittent fasting as your calorie intake is less. Prefer taking up yoga, brisk walking etc that will help you stay occupied and not drain you at the same time.

Have patience

Lastly, if you are intermittent fasting for weight loss, you have to be patient since it is a long and steady process which has long term health benefits. In fact, fasting has its own benefits like, it increases growth hormone secretion which is important for growth, metabolism, weight loss and muscle strength, promotes blood sugar control by reducing insulin resistance among others.

So, if you think intermittent fasting will yield magical, quick results within a couple of weeks, you certainly have to rethink before you undertake this diet plan.

Important to note, during intermittent fasting, you are allowed to have 0 calorie beverages like water, coffee etc. Consumption of coffee even can help to keep hunger at bay as it is a strong appetite suppressant.

Read this article:
What is intermittent fasting? Simple tips to do it safely - DNA India

Carbs are not the enemy! It may not seem like itespecially with the rise of popular low-carb diets, like ketobut eating carbs is an important macronutrient in one's overall diet and can help you lose weight. The key is to focus on complex carbohydrates that will make you feel full, instead of simple, refined carbs that will leave you feeling hungrier and hungrier. That's why we put together a list of how to eat carbs and still lose weight.

With these eight strategies in mind, you'll not only be able to not only maintain those weight loss goals, but you'll also put together a few delicious meals along the way. Enjoy pizza? Pasta? A slice of toast in the morning? You can have all of these tasty items on a regular basis. It's all about what you pair those carbs with and the types of grains you choose to consume.

So if you're looking to eat carbs and still lose weight, we have answers for you right here. And for more healthy eating tips, be sure to check out our list of 21 Best Healthy Cooking Hacks of All Time.

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What's the more diet-friendly pizza: plain cheese or supreme? The answer may surprise you. Turns out adding protein to your pizza can actually support your weight loss goals. That's because rounding out a starchy meal with protein can reduce its Glycemic Index (GI), a measure of how quickly blood glucose levels rise in response to food with a measure of one to 100. Studies suggest the lower the score, the better for weight loss.

Complex carbohydrates like whole grains tend to score lower on the scale. But you can further lower a high-carb meal's glycemic loadand feel fullerby adding protein, which slows down digestion, keeping blood sugar steady. A simple cheese pizza, for example, has a GI of 80, while a fully loaded Supreme pie scores a 36. Adding fat to a meal has the same GI lowering effect, but it also adds far more calories; moreover, a study in The Journal of Nutrition found protein to be 3 times more effective at reducing glucose response than fat. Enjoy your favorite pizza and pasta dishes with lean protein toppingsand stay lean and mean yourself.

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Try it yourself with our 29+ Best Healthy Pizza Recipes for Weight Loss.

2

Berry good news: Researchers say berries may slow the digestion and absorption of starch. A study in The Journal of Nutrition found eating 150 grams of strawberries (about a cup) with a 50-gram slice of white bread reduced the insulin response 36 percent more than the berry-less bread eaters. A mixture of strawberries, bilberries, cranberries, and black currants was even more effective, lowering the glycemic profile of the white bread by 38 percent. Study authors attribute the results to polyphenols in the berries, and it's good news for you because research suggests a diet containing moderate amounts of low GI carbohydrates is particularly good for weight loss. So, who wants berries?

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Washing down a high-carb meal with a soothing cup of green tea may be a good diet strategy, according to Penn State scientists. Their study, published in the journal Molecular Nutrition&Food Research, found an antioxidant in green tea called epigallocatechin-3-gallate (EGCG), when combined with carbohydrates, can help regulate hunger hormones and a healthy metabolism by lowering blood glucose. Mice fed EGCG and corn starch had a 50 percent greater reduction in blood sugar spikes compared to mice that were not fed the compound. The researchers say one and a half cups of green tea is enough to see the same benefits.

Here's why tea is The #1 Best Thing to Drink If You're Trying to Lose Weight.

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Is butter a carb? No, but we think Regina George would like this tip. Researchers say enjoying your carb-fest with a moderate amount of monounsaturated fatlike the kind you find in olive oil and avocadoscan help increase satiety and reduce overall calorie intake. But not just any fat will do.

A study in the journal Nature compared the satiating effects of bread served with olive oil (a monounsaturated fat) and bread served with butter (a saturated fat). Restaurant patrons in the olive oil group ate 23 percent less bread than the butter group.

And another study published in Nutrition Journal found similar satiating effects from the heart-healthy fat; participants who ate half a fresh avocado with lunch reported a 40 percent decreased desire to eat for hours afterward.

5

You'll slash carbohydrates from your diet by choosing a fresh apple over an apple muffin, but you won't entirely erase the carb count. Believe it or not, all fruits and vegetables include some carbs. In fact, one apple has 34 grams of carbsmore than you'll find in two slices of whole wheat bread! And because juicing removes the satiating fiber from whole fruits, a cup of fresh fruit juice can do more harm than good.

Researchers at the Harvard School of Public Health found that people who consumed one or more servings of fruit juice each day increased their risk of developing type 2 diabetes by as much as 21 percent. And a second study in the journal Nature found liquid carbohydrates to be 17 percent less filling compared with solid carbohydrates. As a general rule: eat, don't drink, your fruits.

Try it yourself with one of our 25 Delicious Apple Recipes.

6

The dietary boogeyman, nighttime carbs, has a frightening reputation among people trying to lose weight. But there's actually a growing body of research to suggest breaking your "carb curfew" can actually help your diet goals.

One study in the journal Obesity put two groups of men on an identical weight loss diet. Half the group ate their carbs throughout the day; the other half ate the majority of the meal plan's carbs in the evening. The result? The nighttime carb eaters lost 27 percent more body fatand felt 13.7 percent fullerthan those on the standard diet. Moreover, inflammation markers in the nighttime group level decreased by 27.8 percent compared to only 5.8 percent in the standard dieters.

On the flip side, recent research has increased weight loss with linked low-carb, high-protein breakfasts. Consider swapping your morning bagel for an omelet and add a potato to your evening meal.

7

Strange but true: You can gain less weight from a serving of pasta simply by putting it in the fridge. The drop in temperature changes the nature of the noodles into something called "resistant starch," meaning your body has to work harder to digest it. Cold pasta is closer in structure to natural resistant starches like lentils, peas, beans, and oatmeal, which pass through the small intestine intact, keeping you fuller, longer.

One study found that including resistant starch (brown beans) with an evening meal increased satiety hormones by 51 percent and suppressed hunger hormones by 15 percent, as compared to a meal that included a simple carbohydrate (white bread). You don't have to resist carbs, just opt for the resistant ones! Especially The #1 Best Carb To Eat If You're Trying to Lose Weight.

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Breaking a sweat before you break-your-fast could get you into your skinny jeans faster. Why? According to some studies, exercising in a fasted statein other words, before breakfastcan burn almost 20 percent more fat compared to exercising with fuel in the tank.

Why? Once you consume calories, insulin levels rise, which, according to researchers, can suppress fat metabolism by up to 22 percent. Have a bowl of cereal, a Gatorade, or even a small cafe au lait, and your workout goes towards burning off that glycogen. But with nothing in your tank, the burn comes primarily from body fat.

Just make sure to avoid these 15 Exercise Mistakes That Are Ruining Your Workout.

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8 Ways to Eat Carbs and Still Lose Weight - Yahoo Lifestyle

What is Intermittent Fasting? A diet plan that has become quite popular among millennials these days, intermittent fasting is an eating pattern that alternates between periods of eating and fasting. In this diet plan, a person is fasting for long stretches of time that can go up to 12-18 hours which helps in weight loss, lower cholesterol, lower blood pressure, controlled diabetes, and also helps in improving immunity.

While some people claim that intermittent fasting can be a safe and healthy way to shed excess weight, others dismiss it as ineffective and unsustainable. Several studies show that this type of diet boosts weight loss via several mechanisms. It has a simple logic when a person eats after a long time gap, he consumes fewer calories which helps you to lose weight.

Intermittent fasting may boost your metabolism which eventually helps you lose weight as increase calorie burning throughout the day. This fasting reduces body weight by up to 8% and decreases body fat by up to 16% over 312 weeks.

Intermittent fasting has many other benefits on the human body which include Improve heart health, Support blood sugar control, Decrease inflammation, Increase longevity, Protect brain function, and Increase human growth hormone.

It should be noted by Intermittent fasting people have actually lost a lot of weight. It has been shown to boost metabolism and fat burning while preserving lean body mass, all of which can aid weight loss. If you are planning to lose weight and burn fat this can be the safest way but it might not work for everyone.

Note: Water is really essential for the body. It keeps you hydrated and gives you a feeling of being full. While many commit the mistake of not drinking enough water while intermittent fasting, it is advised otherwise.

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How helpful is intermittent fasting for weight loss? Heres all you need to know - Newsd.in

Weight loss is never easy. There are many fad diets doing the rounds. But if you are not careful, following some of them may actually do you more harm than good. What if there is a diet that helps you lose a significant amount of weight while also boosting heart health? Sounds too good to be true, right? Well, such a diet really exists. We are talking about the cardiac diet. It is also known as the Birmingham diet because, according to rumours, it originated at the University of Alabama-Birmingham. Also Read - Chewing gum for weight loss: Heres the truth

Just follow this for three days and you will notice a difference. And, the best thing is that you will also be boosting your heart health at the same time. It is a simple diet though some people do complain that it is quite restrictive. If you go on this diet, you will need to load up on fruits and veggies, whole grains, lean poultry and fish and avoid saturated fats, trans fats and excess sodium and sugar. Here, let us see what this diet is all about. Also Read - This is the right way to eat chia seeds for weight loss

This is a simple diet that can help you lose as much as 4 kilos in just 3 days. You need to eat only certain foods for 3 consecutive days of a week. For the remaining 4 days, you can eat whatever you like. You need to repeat the cycle each week till you attain your perfect weight. There are rules about what foods to each at each meal and there is a restriction on the amount that you can consume. You cannot make any exceptions. The calorie count per day is 800 to 1000 calories per day during the 3 days. Also Read - Weight loss diet: No need to ditch rice completely

If you decide to go on the 3-day cardiac diet, protein forms the main food in your meals. You will have to pair this with fruits, vegetables, toast or crackers. For seasoning, you can use only salt and pepper. No other spice is allowed. But for those with a sweet tooth, there is good news. You may have vanilla ice cream once per day and after dinner. You cannot try out variations and deviations. Here is a list of foods that you are allowed in this diet. You cannot add anything to it.

Proteins: Tuna, eggs, skinless poultry, peanut butter

Grains: Toast and saltine crackers

Fruits: Grapefruit, melons, bananas and apples

Vegetables: Turnip greens, carrots, string beans, cauliflower, cabbage, beets and broccoli

Dairy: Vanilla ice cream, cottage cheese and cheddar cheese

Beverages: Black coffee, tea and water

This is a restrictive diet with strict portion control. It may be difficult to sustain it over a long period of time. You lose weight because of the calorie restriction. Some common side effects may be hunger, nausea, headaches and fatigue. Once you go back to normal diet, you may gain back all the weight you lost.Though this diet is said to boost heart health, it actually eliminates many heart friendly foods like whole grains, legumes and many fruits and veggies. It can also lead to nutritional deficiencies if you follow it for a long time.

Published : October 7, 2020 10:02 pm | Updated:October 8, 2020 9:09 am

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Boost your heart health and lose weight too: Follow the 3-day cardiac diet - TheHealthSite

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