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There are certain foods that can help us in keeping our body fit and cool in the scorching weather

Representational image. News18

During summers, the soaring temperatures sap our body of all energy. People increasingly opt for lemonade, juices, fruit, and lots of water become a part of summer diets so that their body remains cool and well hydrated.

There are certain foods that can help us in keeping our body fit and coolin the scorching weather. Here is a list of some foodstuffs that should become a part of your daily diet if you want to beat the heat:

Gulkand: It is a sweet preserve of rose petals that has a nice and calming effect onthe body. It has been traditionally consumed either directly or with paan. Gulkand cures heat-related problems, tiredness, lethargy, itching and pain.

Fennel seeds: If you soak a handful of fennel seeds overnight and have its water in the morning, it will help in lower your body temperature. Fennel seeds help in getting rid of bad breath, regulate blood pressure, help keep cancer at bay, improve digestion, and purify the blood as well.

Green vegetables: These are a must-have in the season. Vegetables such as amaranth, spinach, lettuce, cabbage, and kale are natural coolants. It is advisable to have them in the form of salads rather than cooked. Apart from leafy vegetables, pumpkin, tomatoes, bitter gourd, bottle gourd and brinjals also help cool the body.

Pulses: Pulses should be added to our diet during summers as many of them have a cooling effect on our body. Moong dal is rich in calcium, phosphorus, and iron. It also has cooling properties. Along with Moong, black chana is also consumed a lot by people who live in hotter regions.

Sattu: Sattu is a type of flour which comprises of a mixture of ground pulses and cereals. The flour is reputed to be an antidote to the scorching weather. Known for its cooling properties, one can make sattu chokha, sattu parathas, halwa, spiced drinks and namkeen out of this flour. Apart from its cooling benefits, sattu is great for digestion, prevents bloating, and keeps the body cool for a long time.

Watermelon: Watermelon is a deliciously healthy fruit that is full of nutrients. The fat-free food is one of the best options to have in summer as it 91.45 percent of its content is water.

Cucumber: Cucumbers are loaded with fiber and help keep constipation at bay. During summers when we tend to get dehydrated easily, cucumber is the perfect option for munching.

Coconut water: During hot and humid weather, coconut water is the best summer drink for all. It is rich in vitamins, minerals, and other nutrients and leaves you feeling instantly refreshed.

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Summer Diet: Foods to beat the heat and fulfil daily nutrition needs - Firstpost

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Clinical Trials Arena lists five of the top tweets on metabolic disorders in Q1 2022 based on data from GlobalDatas Pharmaceuticals Influencer Platform.

The top tweets are based on total engagements (likes and retweets) received on tweets from more than 103 metabolic disorders experts tracked by GlobalDatas Pharmaceuticals Influencer platform during the first quarter (Q1) of 2022.

Dr Aseem Malhotra, a cardiologist, shared an article on optimising metabolic health being the most important factor in saving lives during the Covid-19 pandemic. He tweeted that poor diet has been the root cause of the National Health Service (NHS) crisis since years, and was the single most significant lifestyle factor that caused the rise in Covid-19 death rates. As a result, obesity and chronic metabolic diseaseled to more Covid-19 fatalities. According to experts, the baseline general health in several western populations were unsatisfactory. For instance, over 60% of adults were overweight or obese in the US and UK.

Experts stated that obesity and Covid-19 death risks were directly related, as the former compromised the immune system and caused chronic inflammation that directly led to a cytokine storm that causes Acute Respiratory Distress Syndrome (ARDS) found in various respiratory viruses, and in influenza, the article detailed. Furthermore, NHS data revealed that 72.7% of the first 2,204 patients admitted to 286 NHS intensive care units (ICUs) were overweight or obese. In addition, the article noted that about 50-60% % of the 1.4 million NHS workforce were either overweight or obese, given their dietary habits and dependency on the availability of unhealthy and ultra-processed food at hospitals.

A commentary also highlighted that patients with type 2 diabetes and metabolic syndrome could face a ten-fold risk of mortality during Covid-19. As a result, it called for fixed glucose and metabolic control of type 2 diabetes patients to improve outcomes, the article detailed.

Username: Dr Aseem Malhotra

Twitter handle: @DrAseemMalhotra

Likes: 786

Retweets: 273

Stephan J. Guyenet, founder and director of a publishing firm Red Pen Reviews, shared a research paper on dietary mediators of genetic susceptibility to obesity. The paper further probed into studies that highlighted that eating behaviours, such as snacking, disinhibition, emotional and external eating facilitated genetic vulnerability to obesity. Experts stated that it was still unknown if the quality of diet and the intake of specific foods mediated the genetic susceptibility to obesity.

The study, which was conducted on 750 participants, aimed to examine whether diet quality and specific food groups mediated the correlation between a polygenic risk score (PRS) for body mass index (BMI) and BMI and waist circumference (WC). The researchers further theorised that a poor diet, higher consumption of energy-rich foods, and low consumption of nutrient-rich foods mediated the genetic susceptibility to obesity. The study conducted mediation analyses via a regression-based and bootstrapping method, the paper detailed.

The findings of the study revealed that poor diet quality, and the consumption of certain food groups partly meditated the genetic vulnerability to obesity. This implied that improvements in food quality could reduce obesity risks in individuals with high genetic vulnerability, and thereby emphasise the need to focus on the diet quality of these individuals, the paper highlighted.

Username: Stephan J. Guyenet

Twitter handle: @sguyenet

Likes: 162

Retweets: 23

Gregory D. Miller, chief science officer at National Dairy Council, the US, shared a study on the best dietary pattern to metabolic function, which researchers maintain still remains vague. A crossover controlled in-patient dietary study of 20 insulin-resistant obese women found a high-protein diet to be more effective in reducing insulin resistance and in improving glycemic variability, a potential risk factor for type 2 diabetes (T2D), compared to a Mediterranean diet.

The study 21-day randomised controlled trial investigated cardiometabolic measures, body weight, glucose monitoring, and gut microbiota composition of the participants. Sixteen women completed the study, the article detailed.

Username: Gregory Miller

Twitter handle: @drdairy50

Likes: 122

Retweets: 31

Dr. Daniel J. Drucker, an endocrinologist and professor of medicine in the Division of Endocrinology, Department of Medicine, the University of Toronto, shared a research paper on the link between obesity and diabetes. According to researchers, the amount of excess fat in the body can cause T2D and its risk increases linearly with a rise in the BMI. As a result, the global increase in the incidence of obesity has to led to a related increase in the prevalence of T2D, the paper highlighted.

The research further detailed that the build-up of excess body fat promotesvarious metabolic irregularities and disorders, such asinsulin resistance, atherogenic dyslipidemia,non-alcoholic fatty liver disease (NAFLD), cell dysfunction,pre-diabetes, and T2D. Therefore, a progressive rise in BMI, which offers an index of adiposity, is related to or leads to an increased risk of developing T2D, the paper noted.

Individuals with higher upper body fat, intramyocelluar lipid content, intrahepatic triglyceride content, and pancreatic fat were also found to be at an increased risk of developing T2D than those with a lower body fat phenotype, the research highlighted.

Username: Daniel J Drucker

Twitter handle: @DanielJDrucker

Likes: 101

Retweets: 33

Atanas G. Atanasov, principal investigator at the research institute Ludwig Boltzmann Gesellschaft, shared a pilot study on the benefits of oral curcuminphospholipid supplementation in patients suffering with CKD. Researchers believe that CKD patients are at a higher risk of cardiovascular mortality, and any intervention that prevented the development of CKD may prove beneficial for public health.

The pilot study was conducted on 24 CKD patients and 20 healthy volunteers, who were given nutritional advice and Curcumin (Meriva) supplements for six months. The patients were evaluated at baseline and after three to six months on various parameters, such asuremic toxins, metagenomic of gut microbiota (GM), and nutritional, inflammatory, and oxidative state, the paper detailed.

The findings revealed that Curcumin phytosome significantly lowered plasma pro-inflammatory mediators (CCL-2, IFN-, and IL-4), as well as lipid peroxidation in CKD patients. With regards to GM, Escherichia-Shigella, which causes life-threatening disease, also significantly depleted after six months of Curcumin supplementation. In addition, the plasma concentrations of uremic toxins, known to directly contribute to renal damage and increased cardiovascular risks, did not increase in the supplemented group, thereby backing the stability detected in the enrolled CKD patients, the research detailed.

Username: Atanas G. Atanasov

Twitter handle: @_atanas_

Likes: 58

Retweets: 28

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You are what you eat.

Very true: We all know that what and how much we eat has a large impact on our physical health. Approximately 11 million deaths worldwide in 2017 were related to dietary risk factors, such as low intake of whole grains [1].

Sport ist Mord (a German saying, meaning exercise kills).

Quite false: Physical activity is a well-known contributor to good physical health. The World Health Organization (WHO) recommends at least 150 to 300 minutes of moderate aerobic activity weekly for adults, as regular physical activity can prevent and support to manage heart disease, type-2 diabetes and cancer. On the contrary, sedentary behaviour can increase the risk of these diseases, which cause almost three quarters of deaths worldwide [2].

However, what is still less well known is that diet and physical activity also play a curial role for mental health. In Europe about 27% of individuals are affected by one or more mental disorders [3]. Contrary to other risk factors of mental disorders, diet and physical activity can be modified. The high prevalence of mental disorder and the modifiability of lifestyle highlight the need to better understand the link between mental health, diet and physical activity to formulate evidence-based lifestyle recommendations promoting mental health.

It has been suggested that aerobic exercise renders the brain more efficient, plastic and adaptive, which leads to improved memory [4]. Despite the positive effects of exercise on cognition, there is also increased evidence that exercise can improve mood and reduce the risk of depression [5]. Interestingly, the findings of a positive association between physical activity and mood seem to be particularly robust, when physical activity is measured objectively via an accelerometer as in the APPetite study and is not only assessed by self-report [6]. Physical activity also seems to have beneficial effects on symptoms associated with Attention Deficit Hyperactivity Disorder (ADHD), although there is only a small number of studies so far. One of these studies has shown that physical activity is associated with reduced impulsivity in adults with ADHD [7]. Overall, physical activity is good for our brain and our psychological well-being.

With regard to dietary habits, a Western-style diet that is characterised by high intake of saturated fat and sugar, seems to be associated with a higher vulnerability for mood disorders [8]. Our diet strongly influences our gut microbiome that is connected to the brain via the gutbrain axis. Thus, the food we eat influences all aspects of physiology, including gutbrain communication, brain function and even behaviour [9]. Dietary patterns influence our behaviour, but this is not a one-way street. There is some evidence, that individuals high in impulsivity also show different dietary patterns. Within the Eat2beNICE consortium we showed that ADHD is characterised by an increased intake of sugar and saturated fat [10]. So far, it is unclear whether this dietary pattern contributes to ADHD symptoms such as impulsivity.

Lifestyle factors, such as exercise and diet, have the potential to maintain or even improve mental health as discussed above. However most research has focused on how diet and physical activity influence mental health in the long term. Less is known about how diet and physical activity can improve mental health and well-being within the next minutes or hours hence in the short term. Can an apple or a workout improve our mood immediately or shortly after? Does a cookie make us feel more anxious? Knowing what improves or impairs mental well-being in the short term can have important implications for patients to decrease disease-related burden in everyday life.

In the APPetite study which is part of the Horizon2020-funded project Effects of Nutrition and Lifestyle on Impulsive, Compulsive, and Externalising behaviours Eat2beNICE (No 728018) we are interested in how diet and physical activity influence impulsivity in daily life. To study this, we developed a smartphone application which is used to track what our participants eat and drink [11]. Physical activity is captured by a wrist-worn accelerometer. Additionally, 8 times per day the smartphone asked the participants how impulsive they are. In this way we can study whether eating specific foods and/or engaging in physical activity can have a positive or negative short-term effect on impulsivity in daily life. May the consumption of foods high in sugar and/or fat increase momentary impulsivity? Can eating vegetables or a 20-minute jog help decrease impulsivity? Answers to these questions are needed to formulate recommendations and have the potential to improve mental health and well-being.

More information about the Eat2beNICE project: http://www.newbrainnutrition.com

References

This project has received funding from the European Unions HORIZON 2020 Research programme under the Grant Agreement no. 728018

Please note: This is a commercial profile

2019. This work is licensed underCC-BY-NC-ND.

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Food diets and workouts go hand in hand for every bodybuilder. It is the catalyst for their success and what makes them a great watch on stage. Through years of effort, Arnold Schwarzenegger followed a success model that proved to be the difference. He sets himself apart from the rest of the bodybuilders with his strict diets and unique workouts.

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Hence, to get the proteins, Schwarzeneggers diet includes a wide variety of meals. Mindset is the key. Arnolds mindset is incredible, and his determination to become the best deserves respect. Heres what his astonishing diet looks like.

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Every day, he intakes 2750 calories, which fuelled him for success. Significantly, for breakfast, he ate three scrambled eggs, one cup of cooked oatmeal, one cup of orange juice, and one cup of low-fat milk. Likewise, for a mid-day snack, he ate a handful of mixed nuts along with an apple or a banana. For lunch, his diet comprised of nutritious dishes like two slices of whole-wheat bread, and one cooked chicken breast with no skin for the sandwich. Along with that, he ate one apple and a cup of low-fat milk.

After his workout sessions, he ate another snack, which consisted of three slices of cheese and a banana, while drinking water. Water flushes out metabolic waste products from the body and helps the bodybuilders. Just like water, protein shakes are a necessary part of every bodybuilder. His post-workoutdrinkhad 25g milk protein, 25g egg protein, and 812 oz low-fat milk blended and drank after the workout.

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Then comes dinner, a delicious meal comprising vital nutrients for the body. It contains 8 oz lean-cut grilled beef, one large baked potato, one large salad with mixed greens and vegetables, one tbsp salad dressing, one cup of mixed cooked vegetables, and water. For the last snack, he drinks a glass of low-fat milk. This diet includes 256g of protein, 271g of carbs, and 90g of fat. Along with a strict diet, he had an astonishing workout routine.

The sensationalSchwarzeneggerhad two sets of workoutplans. Plan A and Plan B. Plan A is performed on Monday, Wednesday, and Friday. Plan B is performed on Tuesday, Thursday, and Saturday, while Sunday is for complete rest.

Chest

Back

Legs

Calves

Forearms

Abs

Nonstop instinct training for 30 minutes

Biceps

Triceps

Shoulders

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Calves and Forearms

Same as Monday, Wednesday, and Friday

Abs

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Same as Monday, Wednesday, and Friday.

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We Were So Ripped- Arnold Schwarzeneggers Pre-Game Ritual Was Something NoOther Bodybuilder Can Risk Doing

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Arnold Schwarzenegger Swore by This Diet to Achieve His Legendary Bodybuilding Status- Heres Everything You Need to Know - EssentiallySports

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If you want to keep your liver in great working condition, which is an important factor when it comes to living a long and healthy life, then you may want to adopt a certain diet and incorporate a specific supplement into your routine. On top of that, you may also want to ensure that you're eating whole grain items which can actually lower your risk of developing a fatty liver.

In new findings published by Clinical Nutrition, those behind the study took a look at 14,968 participants42.2% of which were men and all who were residents of Tianjin, Chinawho filled out questionnaires related to their typical diet.

After a period that ranged from one to six years, the researchers again took a look at the health of those who didn't have a background of issues such as cancer, cardiovascular disease, or liver diseases including both alcoholic fatty liver disease and nonalcoholic fatty liver disease (NAFLD). They found that those who regularly ate whole grain foods had less chance of developing nonalcoholic fatty liver disease.

"The results from our prospective study demonstrated that the higher consumption of whole grain is associated with a decreased risk of NAFLD in Chinese adults," the study authors confirmed. Beyond that, "[w]hole grain contributes a range of beneficial nutrients and is considered to play a role in the prevention of chronic diseases."6254a4d1642c605c54bf1cab17d50f1e

Indeed, whole grains boast a "complete package" of body-benefiting nutrients, according to the Harvard T.H. Chan School of Public Health. Beyond that, multiple studies have shown that whole grains can help prevent cardiovascular disease, type 2 diabetes, and cancer while also improving digestive health.

To find out how to incorporate whole grains into your diet, be sure to read The Best Whole Grains To Reduce Your Risk of Disease, Say Dietitians.

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The #1 Best Food That Lowers Your Risk of a Fatty Liver, New Research Finds Eat This Not That - Eat This, Not That

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The five-step hypnosis techniques:

1. "The first step is to visualise the new you at your ideal weight and size several months from now, Aaron said. This simple but powerful exercise, which you should do every morning, will train your unconscious mind to help you lose weight permanently.

Sit or lay back in a comfortable place where you are not going to be distracted. It is important to make sure you turn off your devices.

To help visualise, close your eyes and take a deep breath. Feel the weight of your body and imagine a reflection of yourself in a mirror three months from now.

Notice the clothes that you are wearing in your visualisation and how good they fit and feel on your slimmer body. This makes you feel good. See the confident smile of the new you.

2. Using an appetite control mechanism in hypnosis that will help to reduce appetite, Aaron added. This involves asking clients to imagine an appetite dial.

A great tip to help you visualise this is to let your eyes close. Then take a deep breath and relax in a comfortable chair or lay back on a comfortable bed. Imagine a ruler where 10 is ravaging hunger and 0 is no appetite at all.

Morning, noon and evening before you eat, close your eyes as detailed above and see where your appetite is. If too high and close to 10 try to bring it down and notice if it will come down. Try to bring it down to three to four consistently. This will reduce your appetite to give your body only what it needs physiologically.

Clients naturally consume less food to satisfy their hunger using this dial system as the appetite dials can be dialled down using the above technique so that the client only eats when physiologically hungry and stops as soon as that hunger has been satisfied. This works on a mental and emotional level rather than physical level to manage appetite and not overeat.

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Being slim is a state of mind! How to lose weight without going on a diet - 5 easy steps - Express

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Milk Dust is a unique formula that helps new mothers get back in shape by stopping sugar cravings, increasing energy levels and supporting their milk supply.

The supplement is founded and created by a mom of four who wanted to help other mothers keep their milk supply while getting back in shape. It is manufactured and run in the U.S., and it is 100 percent a woman-owned business. It has been providing breastfeeding and pregnant mothers with safe, clean and delicious protein since 2019.

As a doctor of clinical nutrition and certified nutrition specialist, I always seek high-quality, nutrient-dense, clean food products and supplements to recommend to my clients. Milk Dust products are among the closest things to a magic wand for checking multiple nutrient checkboxes with ease, peace of mind, effectiveness, and pure deliciousness, shared Dr. Christine Cherpak-Castagna, doctor of clinical nutrition and certified nutrition specialist.

Cherpak-Castagna is a precision nutrition certified coach and a pre/post natal fitness specialist who helps herself lose weight while breastfeeding as well as other moms.She found the problem that many moms were struggling with their milk supply while trying to lose weight as well as combating sugar cravings.

One satisfies their sugar cravings with clean, nutrient-dense protein that is specifically made for postpartum healing, nourishment, lactation, and helping them bring back their pre-pregnancy figure.

That realization led her to create a protein powder that was quick and easy to use with the ingredients of a milk booster and nutritional components of a protein powder called Milk Dust.

Now, three years later, the powder has been able to help over 50,000 moms regain their pre-pregnancy figures. Milk dust is paving the way in nutrition for breastfeeding mothers.

Milk Dust is third-party tested and made in the USA. More information can be found athttps://milkdust.com/.

Disclaimer: The statements made regarding these products have not been evaluated by the Food and Drug Administration. This press release is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Please check with your doctor. The news site hosting this press release is not associated with Milk Dust. It is merely publishing a press release announcement submitted by a company, without any stated or implied endorsement of the product or service.

About Milk Dust

Milk Dust Lactation Protein Powder offers proprietary, patent-pending lactation and protein blend to help breastfeeding mothers with milk supply. It also helps mothers in managing weight gain during pregnancy.

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Let me guess, you have just begun to diet and exercise. As you are trying to lose weight, it is essential to make lifestyle changes, especially diet. But in the beginning, everything seems so challenging. You might be trying to find the right kind of workout routine and, more than that, some healthy recipes that can help manage weight. It may seem difficult, but trust us, it's not that hard! Once you know the balance, managing your weight becomes easy. However, if you are still searching for some recipes, let us help you. Here we have some quick and easy-to-make weight loss recipes for dinner.

(Also Read:Weight Loss: A Four-Ingredient Wonder Drink To Boost Digestion And Weight Loss)

This snack is low in carbs and high in protein, making it an excellent complement to your weight-loss diet. Instead of using a conventional rice batter, this idli uses super-nutritious oats. Pair it with delicious chutneys to enjoy the taste.

Protein, healthy fats, and vitamins are all found in abundance in eggs. With a delightful desi touch, this boiled egg chaat expands the variety of the dish. It mixes the goodness of eggs with unique spices and seasonings to give your taste senses a whole different experience.

Coconut rice is light, easy, aromatic, and tasty, and it can be made weight-loss-friendly with a few simple changes. This keto coconut rice, which uses cauliflower instead of rice, is the perfect light and warm dish!

This nutritious dish has a lot of vegetables and a lot of crunchiness. This low-calorie Indian cuisine is stir-fried with a little oil and herbs and spices, will make you feel full in no time. It will also provide you with much-needed nutrition.

Fish, which is high in good fats and low in calories, is an excellent choice for a light and healthful low-calorie meal. This meal will knock you out with its blast of flavours from coconut milk and tamarind. You can have this with some portion of rice.

Cauliflower, also known as gobhi in Hindi, is high in nutrients and low in fat. Roasting gives it a crispy texture as well as a smokey flavour. Make this low-calorie Indian cuisine a part of your new diet plan!

Oats Khichdi

A high-protein, nutritious version of India's favourite comfort dish! This substantial bowl of khichdi is likely to keep you filled, thanks to the goodness of oats, moong dal, carrot, green peas, tomatoes, chilies, and olive oil. Try it out today!

These recipes are quick to make and hardly require anything extra. Try them out and let us know how you liked their taste!

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Weight Loss: 7 Quick And Easy Dinner Recipes That May Help Manage Weight - NDTV Food

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Some people assume that in order to lose weight they have to just eat less, but this isn't true. Losing weight in a healthy, sustainable way is about getting enough nutrients and choosing healthy foods that you actually enjoy eating that you can add to your daily diet.

If you've set a weight loss goal for yourself, finding healthy foods to eat throughout the day is important. This is especially true for snacks in between meals. If you can find healthy, high-protein snacks that you enjoy, you'll be less tempted to chow down on junk food or snacks that are going to leave you feeling hungrier and unsatisfied.

Continue reading to learn about some high-protein snack options that can help you meet your weight loss goals. And for more healthy eating ideas, check out 6 Best Eating Habits for Rapid Weight Loss.

A quick and easy snack that you can take anywhere with you are pistachios.6254a4d1642c605c54bf1cab17d50f1e

"Pistachios are a natural source of protein along with fiber and healthy fats that can help promote satiety. Plus, eating pistachios that are still in their shell may help with weight loss even more, as the leftover shells can act as a 'cue.' The act of opening each pistachio shell to get out the nut slows down the eating process, which can lead to greater satisfaction and allow people to pay attention to hunger cues. Data shows that eating pistachios in the shell can help people manage the serving size eaten," says Eat This, Not That! medical expert board member Lauren Manaker, MS, RDN, author of The First Time Mom's Pregnancy Cookbook and Fueling Male Fertility.

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Eggs have many health benefits, and eating hard-boiled ones makes for a quick and convenient snack.

"Hard-boiled eggs are packed with high-quality protein in a convenient package. Plus, these snacks are loaded with weight management-supporting nutrients and some fat to help the cause even more," says Manaker.

RELATED:One Major Effect of Eating Hard-Boiled Eggs, Says Science

Protein bars can be a healthy snack option if you find the ones that are not only high in protein but low in added sugars.

"Eating a protein bar is one of the best high-protein snacks for weight loss that you can find. The good ones will typically have 15-20g of protein per serving, along with other vitamins and minerals such as iron, calcium, magnesium, potassium, phosphorus, and B Vitamins. You'll want to stay away from protein bars that have added sugars or artificial flavors. Nonetheless, protein bars are great for keeping you full, building muscle, reducing fat, and ultimately helping you in your weight loss journey," says Courtney D'Angelo, MS, RD, author at Go Wellness.

RELATED:The Best Protein Bars for Weight Loss, According to Dietitians

Cottage cheese is a great snack not only for its protein content but because of its versatility as well. You can eat it on its own or pair it with your favorite fruit.

"Cottage cheese is sometimes used as a side dish, but many people that are on a high-protein diet will eat cottage cheese as a snack, and it's very high in protein. For example, one cup of cottage cheese is roughly 25 grams of protein. It's also an excellent source of calcium. With that much protein and other great sources of minerals, cottage cheese is one of the best high-protein snacks for those trying to lose weight," says D'Angelo.

Beef jerky is the perfect on-the-go snack option, and it's packed with plenty of protein.

"Consuming a moderate amount of beef jerky is a great option when you need a convenient source of protein. Typically, you can get up to 9 grams of protein per 1 ounce with only 80 calories. It's also high in many vitamins and minerals, including iron, zinc, vitamin B12, folate, and phosphorus. One of the best things about beef jerky is that you can take it on the go, which makes it a great option when trying to hit your protein goals," says D'Angelo.

Sometimes the perfect snack is a combination of your favorite fruit and a healthy nut butter.

"Almond butter, in particular, packs a significant amount of nutrients like monounsaturated fat, vitamin E, manganese, magnesium, fiber, and protein. While the fat content may scare the novice healthy snacker away, the quality of fat and nutrients make it a much better option than chips or pastries," says registered dietitian Trista Best, MPH, RD, LD at Balance One Supplements.

If you're looking for a snack on the sweeter side that is still low in added sugar, you may want to try a Greek yogurt and mixed berry combo.

"Greek yogurt is an excellent source of calcium and protein. Eating yogurt on a regular basis can improve your health in many ways, especially as it relates to weight loss. It is important to pay special attention to the quality of the yogurt you consume in terms of added sugar and fat. You may feel more satisfied because the protein in yogurt will fill you up without extra calories and fat that can weigh you down. Turning to yogurt for a quick snack or meal replacement rather than junk food will curb your appetite without feeling sluggish from extra calories," says Best.

Turkey is another easy, healthy option when you're in need of a quick snack to take on the go.

"Wrap the turkey in lettuce and add a teaspoon of your favorite dressing, hummus, or mustard for a low-carb snack. Turkey is a good source of protein and very filling and easy to grab," says Lisa Young, PhD, RDN, author ofFinally Full, Finally Slim and member of our medical expert advisory board.

It's important to get plenty of servings of veggies throughout your day, but sometimes this can feel really boring. Spice it up with some hummus and get a boost of protein in the meantime.

"Hummus is made from chickpeas and contains plant protein. It is filling and makes for a tasty dip," says Young.

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9 Best High-Protein Snacks for Rapid Weight Loss Eat This Not That - Eat This, Not That

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Losing weight healthily is not only about regular exercise, consistent sleep and ample hydration your ability to lose weight depends on your diet and the amount of nutrients and vitamins you fuel your day with. We reached out to health and nutrition experts to learn more about counting macronutrients, and how to take a closer look at what you consume in a day for your optimal health and a meal plan that will help you stay on track. Read on for tips and suggestions from Lisa Richards, registered nutritionist and creator of The Candida Diet and Dr. Rosmy Barrios, MD, health expert and medical content author at Health Reporter.

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Macronutrients are the foundation of our calories, Richards explains, as in the realm of food and nutrients, you will find macronutrients and micronutrients. "Calories come from macronutrients and include fat, protein, and carbohydrates," Richards says. Micronutrients, on the other hand, are vitamins and minerals.

"These are equally important," Richards notes, "but they do not offer the body calories."Each macronutrient, Richards adds, provides its own relative amount of calories. "Fat provides 9 calories per gram, protein provide 4 calories per gram and carbohydrates provide 4 calories per gram as well," she says. According to Richards, each is "vitally important to proper body functions" and are required at different percentages.

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Calculating macronutrients can be a "more effective tool for weight loss" and overall energy gain than counting calories, Barrios says. "Carbohydrates, proteins, and fats are the three macros needed for the proper functioning of your body," she continues. As for calculating macronutrients, it is recommended to consume 4565% of daily calories from carbs, 1035% from protein, and 2035% from fats, Barrios stresses. "Although, the healthiest way is to find out what macro ratio your body needs individually, as this can vary with height, weight, physical activity, desire to lose or gain weight, age, and so on," she advises. This can be done with the help of tracking apps or fitness sites.

"Dont forget food quality when focusing on macro calculations," Barrios continues. She says that newcomers to counting these "often make the mistake of just looking at the numbers and choosing heavily processed foods that lack vitamins and minerals." Another tip that she dubs "essential" its to remember that counting macros should be a short-term practice. "Focusing on numbers and the constant weighing of food products can become a quick way to dysfunctional eating," Barrios concludes, "It is always good to be educated about macros, but making this a regular practice is not recommended."

The best step to take for your optimal health and weight loss, these experts suggest, is by visiting your doctor for more information and to work together to create a meal plan that works for you and your goals.

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Experts Agree: This Is The Healthiest Way To Count Macros For Weight Loss - SheFinds

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