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Chinstrap and gentoo penguins diets and futures -- differ

A gentoo (left) and a chinstrap penguin standing on rocks along the Antarctic Peninsula.

December 4, 2019

New NSF-funded research reveals how two penguin species, the gentoo and the chinstrap, have dealt with more than a century of human impacts in Antarctica, and why some species are winners and others are losers in this rapidly changing ecosystem.

Michael Polito of Louisiana State University and co-authors published their findings in the journal Proceedings of the National Academy of Sciences.

Polito co-led a team of researchers working to understand how human hunting of seals and whales over the last century, and fishing in modern times, has affected penguin populations. Seals, whales and penguins all feast on shrimplike crustaceans called Antarctic krill.

As seal and whale populations dwindled, a surplus of krill was likely available. More recently, the combined effects of commercial krill fishing, climate change, and the recovery of seal and whale populations may have drastically decreased the abundance of krill.

Because humans have never commercially harvested penguins, Polito and colleagues expected that changes in penguins' diets and populations would mirror shifts in krill availability. But although gentoo and chinstrap penguins are found in the same locations, gentoo penguins are increasing in abundance while chinstrap penguins are rapidly declining.

As the availability of krill has decreased, gentoo penguins have diversified their diets to include fish and squid along with krill. In contrast, chinstrap penguins have remained krill specialists. The findings support the idea that dietary specialists are more vulnerable to changes in resource availability and environmental change than are more resilient generalists.

"This research highlights the value of long-term studies for understanding the impact of environmental change on long-lived marine predators such as penguins," said Jennifer Burns, a program director in NSF's Office of Polar Programs. "That changes in the availability of a preferred food item such as krill can differentially impact otherwise similar species emphasizes our need to better understand the role of behavioral flexibility in Antarctic and other ecosystems."

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Whaling and climate change lead to 100 years of feast or famine for Antarctic penguins - National Science Foundation

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There is probably nothing as frustrating as not being able to fit into your old clothes. When 30-year-old Prachi realised that she had gained a lot of weight post-pregnancy, she felt really dejected.However, it became even more difficult for her as she worked in the aviation industry. When none of her uniforms fit her anymore, she vowed to get back in shape. Her weight loss journey is living proof that tiny lifestyle changes can contribute to tremendous health benefits. Read on.Name: Prachi Tripathi

Occupation: ExecutiveAge: 30 years

Height: 5 feet 3 inches

City: Gorakhpur

Highest weight recorded: 80 kgs

Weight lost: 20 kgs

Duration it took me to lose weight: 8 months

The turning point: After pregnancy, my clothing size had changed from medium to XXL. As a result, my stamina took a hit and I used to get exhausted very easily. While I did realise that I had gained a lot of weight and my health was taking a beating, the turning point came only when I resumed my job after the maternity leave. Since none of my uniforms fit me anymore, I realised that I needed to do something about my weight. My breakfast: Oats and poha

My lunch: 2 chapatis, a portion of green vegetables and a bowl of dahiMy dinner: 2 chapatis, a portion of green vegetables and a bowl of dal

I indulge in: My weight loss plan was very simple. I stuck to eating homemade food and avoided sugar and simple carbs. This way, I never really craved for anything.My workout: I brisk walk for 45 minutes every day without fail.

Low-calorie recipes I swear by: I vouch on homemade grilled chicken

Fitness secret I unveiled: I completely shunned sugar and white flour from my diet. Secondly, I started drinking lukewarm water with lemon in the morning. I also made it a point to restrict my diet and avoid overeating. How do I stay motivated? Whenever I felt demotivated, I used to see my pictures during pregnancy. I knew I did not want to gain all the weight back.

How do you ensure you dont lose focus? I gave myself enough time to understand that I wont be able to achieve my goal in a short period of time. Hence, I took it one day at a time and I achieved my desired weight.

Whats the most difficult part of being overweight? I was not able to work efficiently as my stamina was too low. Moreover, since I was a part of the aviation industry, we were expected to look in a certain way and my increased weight did not allow that.

Read the original here:
Weight loss story: 'The new mama lost 20 kilos with this really simple weight loss plan!' - Times of India

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While weight loss is a more common goal in todays day and age, some people are interested in gaining weight for specific purposes.

In the world of bodybuilding, strength sports, and certain team sports, a common term for gaining weight is often tossed around dirty bulking.

This article reviews dirty bulking, its possible negative side effects, whether its effective, and some foods to eat and avoid when following the method.

In general, the term bulking refers to a controlled phase of being in a calculated calorie surplus and combining it with sufficient resistance training to boost muscle and strength gains.

A calorie surplus involves consuming more calories than you burn, which can lead to weight gain in the form of muscle or fat.

Dirty bulking takes this a step further and can be defined as a period of unrelenting weight gain by any means necessary to promote muscle and strength gains. Its usually paired with high-intensity resistance exercise to complement these adaptations.

The approach may be utilized by off-season bodybuilders, weightlifters, powerlifters, or the average gym-goer looking to pack on some size.

When following a dirty bulk, no foods are off-limits. The goal is to eat as much as tolerable to increase body mass.

Often, high calorie shakes and mass gain powders are utilized during a dirty bulk to promote a calorie surplus and subsequent muscle gains.

While this may work for some, others may find that the negative side effects outweigh the benefits.

Dirty bulking is a method of rapid weight gain thats usually paired with high-intensity resistance training and used by various athletes to promote muscle and strength gains.

While a dirty bulk can surely cause weight gain, you may wonder whether its an effective long-term strategy for muscle gain.

Here are a few upsides to following a dirty bulk.

Just as many people find it difficult to lose weight, others find it hard to gain weight.

For these individuals, a dirty bulk may be a helpful tool, as it usually promotes a significant calorie surplus and thus leads to weight gain (1).

This weight gain is best translated to muscle gain when paired with a proper resistance training program, which is another major aspect of dirty bulking that cannot go overlooked.

With more conservative weight gain methods, results may be quite slow due to an insufficient calorie surplus. Thus, a dirty bulk may be beneficial in this context.

Programmed weight gain is usually employed to promote muscle and strength gains in strength, physique, and some team sports.

For muscle gains to occur, a sufficient calorie surplus is required, usually 1020% additional calories for most people (2).

The dirty bulk usually exceeds this range, thus likely contributing to sizable muscle and strength gains for most people when combined with a proper resistance training regimen.

A dirty bulk can be effective in certain situations in which weight gain is desired. It provides a calorie surplus that can lead to muscle and strength gains when combined with resistance training.

Along with the potential muscle and strength gains associated with dirty bulking, it comes with some possible negative side effects.

Given that calorie intake is not usually tracked on a dirty bulk, its easy to achieve a calorie surplus, which undoubtedly leads to weight gain. Though some of this weight will be from added muscle, a sizable percentage will be from added fat mass (3).

When it comes to strength and physique sports, the goal is usually to maximize strength and muscle gains, respectively.

Specifically in physique sports, such as bodybuilding, competitors are judged on their muscle shape and size. Excessive fat gain likely makes it more difficult to get into shape when it comes time for competition (2).

In terms of strength and power sports, such as Olympic weightlifting and powerlifting, there are usually weight classes within which competitors must compete. Excessive fat gain may make it more challenging to achieve a given weight class.

For athletes participating in team sports, a dirty bulk could leave them out of shape when it comes time for pre- and in-season training.

Lastly, for the recreational gym-goer looking to put on some muscle, gaining too much fat may inhibit their goal of improving their physique.

Along with the potential for excessive fat gain, there are other possible negative health effects to consider. When following a dirty bulk, the intake of processed carbs and saturated fats is usually rather high.

Consuming too many of these foods has been associated with elevated cholesterol and blood sugar levels, leading to an increased risk of health conditions like high blood pressure, stroke, cancer, and diabetes (4, 5, 6, 7).

Its important to note that most studies on the topic have been conducted in non-exercising individuals.

Though starting a dirty bulk may increase your short-term risk of certain health conditions, resuming a nutritious, unprocessed diet will likely undo these effects.

The best way to monitor these important health markers is to have a blood test at least once per year, along with a physical. More frequent testing may be beneficial if you have a history of a certain health condition (8).

When following a dirty bulk, high calorie foods are eaten to promote weight gain.

Many of these foods are processed and contain large amounts of refined sugars and sodium, which can lead to water retention and fluctuations in blood sugar levels (9, 10).

This may leave you feeling sluggish after several days of following the diet.

One study suggests that a diet high in simple carbs can lead to increased fatigue and symptoms of depression (11).

These symptoms must be taken into consideration before starting a dirty bulk.

Though dirty bulking can be effective in certain situations, its usually better off followed as a short-term approach during the off-season of various sports.

Following a dirty bulk for an extended period can lead to compromised health.

Following a dirty bulk may cause several negative side effects, including excess fat gain, sluggishness, and abnormal levels of some important health markers. Thus, its best followed as a short-term strategy.

When following a dirty bulk, there are not many foods that are off-limits due to the diets unrestrictive nature. Here are some foods to eat and avoid:

Most foods are permitted while following a dirty bulk, though you may want to restrict some for various reasons.

While dirty bulking can be quite effective for gaining weight, its unrestrictive nature can lead to negative health effects.

For those looking to gain muscle mass without excessive amounts of body fat, there is an alternative to dirty bulking, which is often referred to as clean bulking or simply bulking.

When following a clean bulking approach, the goal is still to eat a calorie surplus with plenty of protein, though high calorie, processed, sugary foods are restricted.

A calorie surplus of 500 calories is usually a good place to start to promote muscle gains (2).

The majority of the diet is made up of calorie- and nutrient-dense whole foods, such as rice, nuts, nut butters, red meats, salmon, dried fruit, avocados, healthy cereals, whole eggs, and full-fat dairy products.

Some ways to ensure a sufficient calorie intake on a clean bulk include loading up on healthy fats, increasing your portion sizes, and surrounding workouts with plenty of carbs.

To ensure progress, it may be helpful to track your macronutrient intake the protein, carbs, and fat you eat and your weight to make adjustments to the diet as needed.

Considering that a dirty bulk can lead to excessive fat gain, some people may want to try a cleaner approach to bulking that omits processed, sugary foods and replaces them with calorie- and nutrient-dense whole ones.

A dirty bulk refers to a period of aggressive weight gain used to promote muscle and strength gains in strength sports and certain team sports.

Considering that a dirty bulk usually includes high calorie, processed foods, it comes with possible negative side effects, such as excess fat gain, sluggishness, and abnormal blood values.

Despite its possible downsides, a dirty bulk can be an effective weight gain strategy for certain populations, as it provides the calorie surplus necessary to gain muscle and strength, though its best followed as a short-term strategy.

Link:
Dirty Bulking: Effectiveness, Downsides, and More - Healthline

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LONDON, Dec 5 (Reuters) - Britain holds an election on Dec. 12, a political gamble by Prime Minister Boris Johnson who sees it as his best chance to break the deadlock in parliament over Brexit.

The parties are on the campaign trail, travelling the length and breadth of the United Kingdom to drum up support.

Following are some colourful snapshots from the election trail:

The campaign routine of long journeys, early starts and late finishes isnt entirely compatible with a healthy lifestyle.

So far, Boris Johnson has been pictured eating a cream and jam covered scone in Redruth, a stick of rock candy in Blackpool and a sausage roll in Milton Keynes train station.

Hes visited a potato chip factory in Northern Ireland, a bakers in Somerset, at least two butchers and a brownies stall at a Christmas market in Salisbury.

All this has been washed down with tasters of Black Country beer, Cornish cider and Scottish whisky - and countless cups of tea.

Johnson has also revealed a weakness for flapjack, the rolled oats mixed with butter, sugar and syrup. Asked on TV on Thursday if he was a flapjack man Johnson replied: Im not meant to be ... Im trying to wean myself off them.

Labour leader Jeremy Corbyn provoked a very British row during a television interview after suggesting he often had Queen Elizabeths annual address to the nation on in his home at Christmas.

Its on the morning usually, we have it on some of the time, Corbyn, a republican, told ITV. His interviewer pointed out that the speech isnt broadcast until 1500 GMT.

Well said Corbyn. Our Christmas ... (there) is a lot to do, I enjoy the presence of my friends and family around on Christmas obviously like everybody else does, and I also visit a homeless shelter.

Labour education spokeswoman Angela Rayner valiantly defended her leader: He might watch it on catch up, some of us do, some of us have dinner at different times.

Britons love talking about the weather.

So, as the country gets ready to vote in its first December election for nearly 100 years, attention is turning to the forecast - and it doesnt look good.

The Met Office is predicting lower-than-normal temperatures, rain and, in some parts of the country, a risk of snow. Any drier interludes are likely to be short-lived in any one place, the forecaster said on its website.

However, the body representing the local councils who run the polling stations says organisers have taken precautions against a cold snap: With fleets of gritting trucks, state-of-the-art technology, more than a million tonnes of salt stockpiled and plans in place to try and ensure key routes to polling stations are accessible, councils have prepared for any freezing or snowy weather on polling day. (Reporting by William James and Kylie MacLellan; Editing by Janet Lawrence)

Originally posted here:
ON THE CAMPAIGN TRAIL-The election diet: sausage rolls, brownies and flapjack - Reuters

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Im Mari Sierra (@cake_2_5k), 29, of Grand Rapids, Michigan. I work in finance for a food service company. A personal loss put me in a depressionso I turned to WW to find my groove again and lost 90 pounds in the process.

I had struggled with my weight my entire life. My earliest memory of being aware of my weight when I was about 6, when my pediatrician advised my mom to incorporate diet and exercise into my daily routine. It was the first time I remember feeling sadness about my weight.

It was my second pregnancy and my husband and I were over the moon about welcoming a second child. After we learned the pregnancy wouldn't continue, I became depressed and gained about 30 pounds. Later, we became pregnant again and had our sonand we were overjoyed. Three months after he was born in September 2017, I decided I needed to make a change for myself and for my children that I felt so lucky to have.

I was scrolling through Instagram and I saw a video of a mom running next to her daughter on a bike. I remember thinking that I could never do thatbut I wanted to. I wanted to be able to keep up with both of my children.

Im on the Team Blue plan. WW has really worked for me because no foods were restricted and it helped me learn balance.

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Before WW, I had tried keto-style diets and was successful for a short period of time. I would lose 15 to 20 pounds but I wasn't able to maintain the lifestyle because I felt deprived. I love cake and potatoes, and I wasn't able to find a way to live on keto and still incorporate those things into my diet. WW allows me to still eat what I love.

This is what I typically eat in a day now:

In December 2017, I started training with the Couch to 5k app. I had not been active at all; I couldnt even run for one minute. To not overwhelm myself, my first fitness goal was to make it to the gym to run one time a week. I gradually added more days. Eventually, I would run three to four times a week on a treadmill following the app program. I ran and completed my first 5k in May 2018.

After I accomplished my goal of running a 5k, I wanted to explore other types of exercise and I started doing boot camp style classes. The classes are generally 45 minutes long and are a mix of cardio and strength training. I enjoy this style of exercise now because I love seeing myself develop strength and tone my body. I try to workout at least twice a week these days.

My biggest tips for success? First off, make small attainable goals. For example, another one of my very first goals was simply to bring lunch to work every day for one work week. Then, when I accomplished that, I'd set another small goal.

Second, plan ahead as much as you can. Having a plan helps to stick to your goals. Especially when you have social events, create a plan to help you stay on track and enjoy the moment.

I am more confident. I value myself more. I prioritize myself and my health. I am taking more chances on myself and I know that I can accomplish anything.

I want other women to use my story as an example to see that it truly can be done. When my weight-loss journey began, I never in a million years thought I was capable of losing 90 pounds. I am no superwoman. Any woman can decide to make a change and be successful. I'm rooting for all of those women out there.

My weight loss has changed my life in so many ways, but what I am most proud of is that I get to set a good example for my daughter. It feels amazing that I get to help her learn that taking care of our bodies is so important. Mostly, I am happy I get to run around with both of my kids...and that *they* get tired first.

Originally posted here:
'I Joined Weight Watchers After A Devastating MiscarriageAnd I Found My Joy And Confidence Again' - Women's Health

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While all of us try to look for foods that are good for our waistline, the heart or just boost our health, we often tend to ignore our eye health. Staying in front of the screen for long hours, being in front of bright lights, not being hydrated, simply not sleeping enough or just due to aging, we expose our precious eyes to so many risk factors every day. In all of these, we forget to take care of our vision and compromise our health.Just like the other parts of our body, our eyes too require love and care and the right nutrition. While we have all heard about the benefits of green leafy vegetables and carrots, we tell you about one superfood you must include in your diet and that is pine nuts!Dry fruits, nuts, and seeds are power-packed with nutrients, vitamins, and minerals. Pine nuts, known as 'chillgoza' seeds in hindi are considered to be supremely healthy, and in particular, a superfood for the eyes. Widely used in parts of the world, the white nuts were extensively used in the past and were found to contain medicinal healing properties. There are also other compelling reasons to munch on these seeds regularly.Pine nuts have a high concentration of Vitamin K, A and E, which, complemented by the antioxidant properties help a great deal in protecting the eyes from degeneration, delay the onset of risk factors associated with eye diseases like cataract and macular degeneration. They also come packed in rich beta-carotene, which further helps improve your eyesight. All of these benefits work by replenishing and revitalizing energy into tired eyes and improving your vision.Snacking on pinenuts every day can also supply lutein, a crucial enzyme found in our retinas which is extremely good for your vision and filter out the harmful UV light which we all need protection from. It also contains potent minerals in abundance, such as zeaxanthin which are good to nourish your skin and the hair. In fact, it is even suggested that pregnant mothers snack on pine nuts through the months to promote good health for their baby.The right way to have themApart from helping your eyesight and vision, pine nuts also carry a host of benefits and can help you ease digestion, weight loss and sugar spike up problems. Hence, it doesn't hurt to add this dietary staple to your diet. Munching on a handful of these seeds every day can be good for your overall health. You can roast them and consume, or add them to your salads, smoothies or curries.

Excerpt from:
Include this one superfood in your diet to keep your eyes healthy! - Times of India

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Over halfway through my 10K training programme,and it finally happened.

I actively started to look forward to going for a run. Not in the same way that I look forward to a child-free night and a glass of wine with a friend, but I no longer saw my runs as a hurdle to get over, yet another task to cross off the endless to-do list that is single parenthood. And the more I enjoyed this added part of my weekly routine, the more I noticed the running impacting other areas of my life. As well as falling asleep more easily and waking up less tired, I also started making changes to my diet.

I never used to think too much about how what I ate affected any exercise I might (or more likely might not) undertake, but the ever-looming race date encouraged me to take an every little helps approach to training, and this included ensuring that what I included and excluded from my meals was helping, rather than hindering my progress.

I am a pescatarian and I eat a mostly plant-based diet at home (with an allowance for eggs and cheese-related slips once in a while) so I wanted to make sure that the lack of animal proteins in my diet wasnt having a negative impact on my running. To make sure I was getting everything I needed, I spoke to nutritionist Kim Pearson, who ran me through the most common nutrients lacking in a vegan diet, so that I could ensure I was getting enough.

How to start running: top tips for new runners

If you're following a vegan diet there's a higher likelihood of certain nutritional deficiencies. Kim told me. Iodine, Omega 3, Vitamin B12, Vitamin D and Iron are all on the list, so if you think you could be lacking in any of these you should consider supplementing.

Rebecca Cox is training for a 10K run (Rebecca Cox)

Since I still include fish and eggs in my diet, Kim recommended including at least one weekly portion of fatty fish, and a protein-rich breakfast such as eggs and avocado to power my training runs. But the biggest change to my diet since I started running? The introduction of a protein smoothie.

I used to think these were just for mirror-posing-weight-lifting-gym-going-musclemen, but my NutriBullet has never seen more action. Kim ran me through the basics of building the perfect protein smoothie, and I now have one after every run or gym session. Not only does the protein help aid muscle growth and recovery, the other ingredients I throw in are packed with beneficial nutrients to help keep me strong and healthy (essential for parenting, let alone race training).

The perfect post-run smoothie should contain sources of protein, healthy fats, vegetables, fruit, and a liquid like a nut milk or coconut water, says Kim. Protein is key for athletes for aiding muscle repair and recovery. When it comes to protein powders, keep in mind that the more natural the better, so opt for those with a short ingredient list. Rice, pea and hemp protein are all good options for vegans.

Rebecca shares the recipe for her post-run protein smoothie (Rebecca Cox)

My Perfect Post-Run Protein Smoothie Recipe

1 Scoop of Protein Powder (I use Sunwarrior Organic Vanilla)

Coconut Water (a slug)

Coconut Milk (a slug)

Spinach (a handful)

Kale (a handful)

Frozen blueberries

Peanut Butter (1 teaspoon)

Mixed seeds (sprinkling)

Chia seeds (sprinkling)

As well as a post-run smoothie, I always try to aid my post-run recovery with a good stretch and I throw some magnesium bath salts into my evening bath to help aching muscles. I also try to include anti-inflammatory foods in my diet such as ginger, turmeric and garlic (I make a lot of curries).

The Single Mum 10K Run: 5 reasons to start running

With the race date looming, I finally feel like Im getting the hang of this running lark, and it feels like the pros are starting to outweigh the cons. Just like sleep training a toddler, its all about routine, and when it comes to running, that means a manageable training programme and looking after your body correctly. And as for the peanut-butter kale protein smoothie: dont knock it until youve tried it.

Rebecca will be writing about her fitness journey for the Evening Standard. Follow her progress here.

In association with Voltarol. For more information about our products or to report an adverse event with one of our products please contact 0800 783 8881.

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Nutrition for running: the perfect post-run protein smoothie - Evening Standard

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From once being a scrawny lad, Rowllin Borges has come a long way. The Goan midfielder still maintains a lean physique given his tall frame but packs on muscle mass. Veiny arms, huge quads and a chiselled core are a testament to his peak fitness.

For a defensive midfielder of his type who indulges in a lot of dirty work and winning the ball, Borges needed a physique that aided him. But, this transformation only began after he started to keep a tab of his food intake a few years ago. During the early stages of his professional football career, as Borges reveals, there were no restrictions on what he would consume.

When asked about what was his diet back then consisted of, Borges blushes in embarrassment. Sheet kodi (Rice and curry), he said to Scroll.in.

Back then, he wouldnt think twice before he ate ros omelette (his favourite cheat meal) but now he doesnt remember when he last had one.

I would eat anything when I had started out. But now, I am more aware of my diet and still learning. At the end of the day we are humans only, so I have a cheat meal, usually after a match or after an intense training session. But when there is a match, there is seriousness in diet, Borges added.

It kind of sums up the change that has come about in Indian football over the past few years. His Mumbai City FC teammate, goalkeeper Amrinder Singh found it completely normal to consume Indian meals with thick gravy and rich oils early on during his career, not anymore.

Initially, we [Indians] were not aware of the proper diet, what we should intake and what is good for the body. That has changed. All players have different body structure so their diet intake is accordingly, Singh said.

With the growing demands of modern football, the game can be separated by fine margins. Players now have a better understanding that proper nutrition not only provides nourishment but also enhances performance and recovery. This has brought about a vast change when it comes to diet routines.

Nutrition, sleep and training are very important for a footballer. If you dont follow even one properly, the other two are a complete waste. We [The Indian team] were not very disciplined previously but now have our meals on time, go to bed early. Ive learnt now that spending more time training does not matter what does is how you use that time, said Singh.

The ideal body fat percentage need to maintain at the Indian national camp is around 8-10%, leaving no room for junk and unwanted foods.

If you are not in your best [shape], someone else is then maybe this 2-3% more [of body fat] can make you sit on the bench and make the other one play, FC Goa strength and conditioning coach Manu Sayabera told Scroll.in.

Sayabera keeps a constant tab of what FC Goa players consume every day during their meals but doesnt need to tell them anything when it comes to diet.

In our buffet, we always have a large section reserved for desserts. I regularly keep checking what players are eating every day but when I go to see, they never indulge in sweets. They always take fruits, maximum little quantities of sweets but they try to keep their bodies in best conditions, he stated.

But when did these changes begin to take place? Pradhyum Reddy, who managed Shillong Lajong and was an assistant coach of Bengaluru FC says the changes in fitness coincided with the advent of the ISL though the practices were in place during the I-League.

The ISL clubs have that in their budget now, where they provide pre and post-match supplements. But back in the I-League, it wasnt there, so it was personally up to the players. Also, meals were regular ones but not football-specific at times. The food would be rich with oils and there was a lack of options. There wouldnt be enough portions of vegetables or fruits, Reddy told Scroll.in.

Perhaps, for him, Reddy noticed a stark difference in diet standards when Ashley Westwood took over at Bengaluru FC in 2013. Westwood inherited the best practices and methods from professional clubs in England and tried adopting them in India. One of the many changes he brought was introducing a new kitchen at the club instead of providing players hotel-based meals.

Soon, players began following their diet so strictly that they started hiring personalised cooks. Sweets were completely swept off the menu. White bread, kulchas and naans were replaced with whole wheat rotis and brown bread. Building up to the match, players consumed loaded with antioxidants whereas a typical pre-match meal would consist of brown rice and chicken breast. For many Indian players, it was quite a culture shock.

The North Eastern boys they loved their mountain of white rice, so it was difficult for different players. It was tough for them to adapt since they would usually not eat rotis. Unlike North Indian guys whod usually skip the brown rice and opt for rotis, Reddy revealed.

He recalls an incident from 2014 when Bengaluru were lodged in a hotel and CK Vineeth, who had joined the club during mid-season, had no idea that he wasnt allowed to take meals reserved for hotel guests.

CK [Vineeth] just went and helped himself to a couple of appalams [papads] and he got his meal. Ashley made some comment to him and he looked around. There was not a single person that had got anything apart from what was a club-prescribed food.

He added, Indian players started noticing the difference to look after what you eat by looking at these top professional players who had the choice of eating anything. The foreigners would eat certain things only and insist on certain meals for pre and post-match. So thats where the initial realisation kicked in with the Indians players. Biryani wasnt a great pre-meal either. Fast forward to where the ISL became a bit longer, teams started having personalised meals for each player.

Mumbai Citys strength and conditioning coach Marco Leite maintains any number above 12% of body fat isnt ideal for a footballer. An Indian diet wouldnt be ideal to maintain that but for the Portuguese, balance is the key.

I cannot cut certain foods because its part of the culture. I love Indian food, but eating sauces [masalas], is not good for a professional level. In India, they dont cook all meals with olive oil as used in Mediterranean food. So we usually develop a mix of normal food. Like chicken, pasta and try to add some Indian flavour during the match days, said Leite.

The introduction of supplements has ensured that players know how to maintain their required protein intake. Sunil Chhetri, Gurpreet Singh Sandhu and few others have already given up meat.

While the Indian team may not getting the desired results at the moment, these practices are a sign they are heading in the right direction. Unlike the seniors who have undergone a trial-and-error process, the new batch of young players is growing aware of what their body needs for them to be at their best during a game.

Times have changed, and so has nutrition, which bodes well for the future of Indian football.

More:
The nutrition game: How Indian footballers have transformed their diet - Scroll.in

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Its been a busy few months for Married At First Sight star Jules Robinson.

Not only has the reality star pulled off the wedding of the year and her second, this time legal, ceremony to Cam Merchant, but she's managed to lose an incredible eight kilos while doing it.

Speaking to news.com.au fresh after returning from her honeymoon in Vanuatu, the WW ambassador revealed she had relied on a cult kitchen gadget to eat healthy.

Cam and I have got an airfryer at the moment and were a bit obsessed with putting everything in there, you feel like youre having KFC and youre not, she said with a laugh. Its actually an amazing machine.

RELATED: Married At First Sight stars Jules and Cam tie the knot in Sydney

Robinson, who follows WWs flexible purple program, said she had managed to lose weight really easily, and still been able to indulge in a glass of wine when she wanted to.

Obviously youve got to make that change within yourself and go, Yep Im committed to this, but it was really simple and I didnt change my lifestyle in any way, Robinson said.

Im still very social and have a few drinks, and time with my girlfriends and eat still what I want, but just learning to maintain that balance of health and pulling back when you need to and just counting.

RELATED: Jules Robinson shares weight loss journey

Its honestly that easy to join WW and lose eight kilos in the space of three months, I did.

On a typical day, Robinson starts things out by eating a balanced breakfast.

This morning I had boiled eggs and Greek fat free yoghurt with a banana. At lunchtime Ill have quinoa, chicken, all different kinds of salad in there, balsamic (vinegar), she said.

And then dinner just meat and veg, and even though thats really clean and really healthy, it means I can have that glass of wine.

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While Robinsons health kick isnt just about losing weight she hopes to lose a further five kilos to be at a comfortable weight.

From the very beginning Ive said healthy is the new skinny, and by no means do I want to be skinny, she said,

I embrace having a womanly figure, I just wanted my body to feel really healthy and in check for when I want to have a child and be in the best condition.

As for her and Merchant, the couple are enjoying married life.

Well, nothings changed, she said. I did marry him the first day I met him and now Ive married him again. Im so lucky to have two weddings.

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Created for Greatist by the experts at Healthline. Read more

Trying to lose weight often comes with a constant stream of donts dont eat this, dont drink that, dont feel joy while eating ever again. Hear us, friends: It really doesnt have to be that way!

Losing weight does require a balanced meal plan built on nutritious foods, which often means cutting back on things like french fries and pizza (le sigh).

However, no foods are truly off-limits. If youre prioritizing weight loss, use this list as an enjoy in moderation guide. Eating these 14 foods in smaller amounts can help you hit your goal.

We love these tasty grab-and-go snacks, but on their own they dont offer much nutritional value. They also dont do much to keep you full and feeling satisfied (which is why its so easy to eat more than the recommended serving).

Instead of relying on these solo, try making them more well rounded by adding some healthy fats or protein i.e., a swipe of nut butter and fresh fruit or a few slices of avocado.

Sadly, these portable delights are often full of sugar (especially refined or added sugars).

They also frequently contain added fiber. That might sound good in theory, but too much fiber (especially from non-natural sources) can leave you gassy, bloated, and a little too regular.

Keep an eye out for bars with more than 7 grams of fiber per serving and any mention of added sugars or sugar alcohols. Shoot for a total of 25 to 35 grams of whole-food sourced fiber per day, spread out over three meals and two or three snacks.

White rice isnt necessarily bad some studies have connected white rice to weight gain and obesity, while others have found no link. What we know: White rice is not as nutritionally dense as brown rice.

Its also relatively low in fiber and protein, which makes it easier to down a larger portion and wont keep you satisfied in the long run. Swap it for brown rice or riced cauliflower, both of which pack a bigger nutritional punch.

Its annoying, but calories still count in liquid form. Its easy not to think about that glass of orange juice or that cream and sugar in your third coffee of the day, but unfortunately, those things add up.

In fact, a 2019 study found that sugary beverages significantly contributed to college students calorie intake, with the average student consuming a whopping 480 calories per day from sugary drinks.

Extra sugar and calories are often lurking in drinks you think of as healthy, like smoothies and energy drinks.

If youre buying a bottled beverage, read the nutrition label. At the coffee shop, ask for just one pump of that sugary syrup in your latte or skip the whipped cream topping.

Just being aware of the places sugar hides can help you make more informed choices that support your weight loss goals.

Unfortunately, the same goes for diet drinks. While these drinks are free of (or extremely low in) calories, studies have linked diet soda and the artificial sweeteners in diet drinks to weight gain, obesity, and higher mortality rates ().

Additionally, a 2016 study found that drinkers of diet beverages often compensate for saving on calories by eating more unhealthy foods. Instead of diet drinks, reach for sugar-free sparkling water, low-sugar fruit juices, and good ol H2O.

With such pretty labels promising low fat, organic, and weight smart meals, its no wonder we head straight for the freezer aisle on days wed rather not cook.

The truth? Those labels work overtime to distract you from a hidden secret: boatloads of sodium, added sugar, and impossible-to-pronounce ingredients.

The link between processed foods and weight gain is clear. If a food is highly processed and contains a ton of hard-to-pronounce ingredients, its best to leave it on the shelf.

*Drops to knees and dramatically screams Whyyyyy?*

The simple, starchy truth: Potato chips are high in saturated fat, refined carbohydrates (aka the bad kind), and calories. A 2011 study even called out potato chips as contributing to more weight gain per serving than any other food.

We all have that one (or multiple) fast-food Achilles heel, dont we? This writers happens to be Shake Shack (Ill take five ShackBurgers, plz).

On the one hand, its totally possible to order a decent meal from a fast-food joint if you check the nutrition info and choose accordingly.

More importantly, though, no matter how you slice it, fast-food options typically contain lots of sodium, sugar, and calories. Theyve also been linked to serious long-term health effects and, surprise surprise, weight gain and obesity.

You probably already know to avoid sugary cereals like Lucky Charms and Cookie Crisp. But did you know that the size of the cereal box can have an effect on weight loss?

According to a 2015 review of studies, people actually eat more when eating from larger packages (and on larger plates). Opt for smaller boxes and smaller bowls, but mostly try to eat intuitively.

No ones saying you have to eat your cereal out of a teacup, but maybe ditch the giant serving bowl.

Beer and sugary mixed drinks are the worst culprits here, but alcohol in general adds a lot of unnecessary calories to your day (ever hear the phrase drink your dinner?).

Youre also more likely to overeat after having a few. If you do want to have a drink, opt for liquor (vodka, tequila, whiskey) on the rocks or with low calorie mixers like club soda. And per usual, indulge responsibly!

Yogurt can be a great healthy snack as long as youre checking the ingredients list to see how much sugar has been added. Flavored yogurts can sometimes have more sugar than some cookies and candy bars ().

Plain Greek and Icelandic varieties tend to have more protein and fewer carbs. If you need a hint of sweetness, try mixing in some chopped fruit.

Look, no one really eats dessert with nutritional value in mind, and we totally support enjoying dessert in moderation.

That being said, ice cream is a slippery slope when it comes to unintentionally downing high amounts of added sugar, fat, and calories. (Friendly reminder: One pint often contains four servings of ice cream.)

There are tons of delicious and healthy desserts out there. Try blending up frozen bananas and topping them with some dark chocolate chips for a treat similar in texture and flavor to ice cream.

But if youre screaming for ice cream, go ahead and have some just try to keep it to the recommended 1/2 cup serving. Eating what youre really craving will help you feel satisfied, not deprived, on your weight loss journey.

Bagged popcorn might promise to be all natural or low fat, but the packaged varieties are usually loaded with butter, salt, artificial flavors, and other preservatives.

Homemade popcorn, on the other hand, is a great snack when youre craving something crunchy since its relatively low in calories (30 to 35 calories per popped cup!).

Start with undressed kernels and pop em on the stove or in an air popper. Then, try sprinkling them with garlic powder and Italian herbs for a tasty savory option. Or drizzle with honey and add a shake of cinnamon if you want an alternative to kettle corn.

Salad is usually the gold star of healthy food options, but thats negated when you coat it with a high calorie or processed dressing.

Some of the worst offenders: ranch (ugh, we know), thousand island, honey mustard, Caesar, sugary vinaigrettes, and really just about anything bottled in the condiment aisle.

Youre better off making dressings at home. It might sound time consuming, but you can make dressings in batches and keep them in jars for weeks of use.

Try any of these delicious recipes you can whip up in a pinch. When in doubt, just give your plate a sprinkle of olive oil and a squeeze of lemon. Yum!

Weight loss 101

Nutrition obviously plays a huge role in weight loss. But its worth noting some other key points:

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14 Foods to Avoid for Weight Loss - Greatist

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