Search Weight Loss Topics:

Page 705«..1020..704705706707..710720..»

Home » Page 705

Getting your steps in each day provides many benefits, mentally and physically. While any movement throughout the day, walking or otherwise, can be helpful for weight loss, there is research that suggests walking after a meal may provide additional benefits. Let's take a look at how exercise can influence weight loss, how much you need to walk each day, how to maximize the benefits of exercise, and why this is ultimately the best time to walk to lose weight. And for more healthy tips, be sure to check out our list of 21 Best Healthy Cooking Hacks of All Time.

We each have a base amount of calories we burn in a day. This is often referred to as your resting metabolism, and while that number stays relatively stable, the amount of movement we do each day through walking around the house, running errands, and intentional exercise can significantly increase your total calorie burn.

Weight loss is not always a straightforward calorie equation, but energy in versus energy out plays a major role in weight loss. Adding more movement each day is likely to be helpful in that calorie equation and aid in a weight loss goal.

Additionally, exercise can help manage blood sugar levels, another benefit aiding in weight loss. A 2016 study found walking for 10 minutes after each meal helps to lower blood sugar levels in those with Type 2 diabetes more than walking for 30 consecutive minutes at any other time throughout the day. While this study focused on those with diabetes, it is reasonable to expect similar outcomes in those with prediabetes, according to this study from 2013.

What is the mechanism behind exercise helping manage blood sugar levels? It is pretty simple. As your heart rate increases during moderate-intensity exercise, your muscles start to prefer carbohydrate, or sugar, as a primary energy source. When you eat carbohydrates at a meal, your blood sugar naturally starts to rise and it is the job of insulin to help pull that sugar out of the blood and deliver it to the different tissues of the body. Walking increases the amount of sugar your muscles require and helps to make use of the excess sugar that may be in your bloodstream following a meal.

Story continues

Managing blood sugar levels is extremely important for cardiovascular health and may also make weight loss easier. Post-meal exercise serves two major benefits for weight management: It increases calorie burn to encourage your body to use fat as an energy source, and it helps manage blood sugar levels that support overall health and alleviate the pancreas of additional work trying to manage blood sugar with insulin.

While there are many recommendations that exist for the amount and type of exercise you should be getting, the American Heart Association recommends 150 minutes of moderate-intensity aerobic exercise, like walking, each week. Walking just 21 minutes per day at a moderate speed may reduce the risk for heart disease and Type 2 diabetes, which is especially important for the 34.5% all US adults who have prediabetes and can support better bone health and promote less weight gain.

Walking at any time during the day can be beneficial for physical and mental well-being, however, walking after meals may be particularly helpful for those with pre-diabetes and Type 2 diabetes as the increased movement is able to remove some of the excess sugar in the blood and put it to work in muscle tissue. For those without any health conditions who are aiming to lose weight or use exercise to prevent future health complications, walking can be a valuable component in your daily routine.

To get started today, here are 30 Tips When You're Walking for Weight Loss.

Visit link:
Walking At This Time Can Help You Lose More Weight - Yahoo Lifestyle

Read More..

We have all heard that to curve your appetite just drink water to make your stomach feel full and you wont eat as much. Water doesnt help you eat less, says Barbara Rolls, a nutritionist at Penn State University. The body has different satiety points for food and water, and one doesnt translate to the other. But eating foods high in water content could satisfy appetite and curb calorie consumption.

Some people have said that drinking can hurt the digestion of your food. Drinking water with your meal may cause acidity in your stomach, as water dilutes the gastric juice released in the stomach and slows down the process of digestion. That may cause the undigested food in your stomach causes acid reflux and heartburn. There is no research that says drinking water during meals is a bad idea. There are however a few studies that hint toward people suffering from gastro-esophageal reflux disease (GERD) should avoid having liquids with meals as drinking liquid adds volume to the stomach leading to an increased risk of acid reflux, thereby worsening the condition of GERD patients.

Hunger and satiety are body sensations. Hunger motivates you to consume food. Satiety is the absence of hunger. Satiety is the sensation of feeling full. Satiety signals arise from your GI tract and other related organs during your meal. Satiety signals influence your eating behavior by activating neurons in the nucleus of the solitary tract (NTS) in the hindbrain. Satiety limits further food intake after you have a meal. Your hypothalamus gland, which is part of your central nervous system, regulates the amount of food you consume. Emotional and psychological factors also can cause or delay satiety. People with emotional issues may be totally satisfied by only a few bites of food.

A number of hormonal help to regulate your satiety. Leptin is produced by your fat cells. Leptin is considered a satiety hormone that reduces appetite and helps make you feel full. As one of your signaling hormone, its role is to communicate with the hypothalamus gland, which is the portion of your brain that regulates appetite and food intake. The stomach to help stimulate appetite secretes Ghrelin, another hormone. Hormones stimulating satiety include cholecystokinin (CCK)which is released from the gut to feedback by way of vagus nerves. Hormones OXM and PYY from the large intestine and pancreatic polypeptide (PP) released from the islets of Langerhans.

We require more water than any other thing we ingest. We may survive for a few weeks without food, but we would only last a few days without water. Water makes up more than two thirds of your body weight.

Drinking water is important all year around but you need to be especially meticulous about drinking water when the weather is hot. Two thirds of your body is composed of water. This makes it the bodys most vital nutrient. To maintain balance the average person needs about 2,500 ml. (about 10 cups) per day. Of this amount probably 60% will be obtained from drinking water or beverages, 30% from moist foods and the remaining 10% will be a by product of the metabolism of various nutrients. Are eight cups enough? The fact is, how much water you need to drink each day depends on a few factors, including your age, gender, activity level, humidity and even the weather. The Institute of Medicine, which sets Dietary Reference Intakes for all nutrients, says that in general, women need around 11 cups of water a day, while men need 15.6 cups a day. Water normally enters the body through the mouth but it can be lost in a number of ways. These include obvious losses as in urine, feces and sweat as well as less obvious losses, which occur by diffusion of water through the skin (perspiration throughout the day as part of metabolism) and by evaporation of water from the lungs during breathing.

To lose weight youll need both a nutritional and exercise plan. Scientists at the University of Colorado and Brown Medical School followed more than 10,000 Americans who lost weight and kept it off for years. Only 1% kept the pounds off with exercise alone, 10% did it with diet alone, and 89% using both.

Eating stimulates your body to burn calories because the digestion process uses a lot of energy. The body needs carbohydrates, fats, protein, vitamins, minerals, fiber and water to be healthy. Without proper nutrition and exercise, optimal health cannot be attained. Carbohydrates, fats and protein supply energy (calories) necessary for work and normal body functions. Vitamins, minerals, fiber and water do not have caloric value but are still necessary for normal body functions. The average American consumes 40% fat, 30% carbohydrates and 30% proteins daily. The average diet should consist of 15% fat, 20% protein and 65% complex carbohydrates. Saturated fats should make up less than 10% of your total fat intake. Make sure you consume between 12 to 15 calories per pound of body weight daily.

Instead of drinking water to lose weight work out for 30-60 minutes every day. Walking is great for the beginner and jogging can become addictive. Youll also want to do toning exercises for each part of the body such as weight training or calisthenics.

Strengthening muscles, tendons and ligaments with resistance exercise will make you stronger, help support the skeletal system and joints. Stronger muscles, tendons and ligaments can reduce your risk of having joint problems and help existing joint problems. You should talk with your doctor before you start because depending on what the joint problem, resistance training may aggravate it.

Aerobic exercises (walking, jogging, biking or swimming continuously for 15 minutes or more) are important but muscle-strengthening exercises are just as important to have a fit body. In fact, strength-building exercises are a necessary part of an aerobic program because they help keep the bones and joints strong enough to withstand aerobic training.

The key to fat loss is planning. Make a schedule for your exercise and a menu for your nutritional needs. Dont forget to get some sleep. Sleep is one of the other areas you have to fix if you want lasting healthy weight loss. Thats another article.

If you have a fitness question or concern you would like addressed write to: Tips to be Fit, P.O. Box 53443, Philadelphia, PA 19105 or tipstobefit@gmail.com. If youve missed an article of Tips to be Fit just search for Tips to be Fit.

Read this article:
Tips To Be Fit: How important is water to trying to lose weight? - The Philadelphia Tribune

Read More..

Navratri 2020: If you are looking for an opportunity to lose weight and are searching for the right diet plan during Navratri, we have got it covered for you, check these tips

New Delhi| Jagran Lifestyle Desk: The Hindu festival of Navratri is upon us. The nine-day festival is celebrated to mark the victory of good over evil. Sharad Navratri will start on 17th October and ends on 25th October this year. During thhis period, people worship different avatars of Goddess Durga and they observe fast and perform puja. And, if you are looking for an opportunity to lose weight and are searching for the right diet plan during Navratri, we have got it covered for you. Devotees celebrate this festival for 9 days in a grand way. Fasting is considered a good way to get back in shape and detox your body as well as lose weight, while it can have side effects if not done the right way.

Diet tips for Navratri 2020:

1. Prepare a Diet Chart in hand before fasting

If you are going to fast for 9 days, prepare a diet chart beforehand so that you can easily calculate the daily calories, all vital nutrients such as carbs, proteins, fats and fibre. While breaking fast, people tend to eat oily and fatty foods that are not good for health so try to avoid it.

2. Have small meals

Do not skip a meal! That's the rule to lose weight as having 3-4 small meals in a day can maintain the glucose level in the body and that will help you to maintain your energy all day.

3. Hydrate yourself

Staying hydrated is the most important step and not just water try having healthy fluids like coconut water, lime water, and vegetable juices in order to keep your body hydrated and it will help in detoxification too.

4. Go for healthy snacks

During Navratri, people eat various snacks that are not good for health like poori and pakodas but you better avoid that. Instead, go for sabooddana khichdi, bhel, chanas, makhana as it is better for your system.

5. Lower the intake of tea and coffee

Caffeine must be avoided as it makes a person dehydrated and also depletes nutrition from the process of digestion in the body.

Posted By: Deeksha Sharma

Continued here:
Navratri 2020: Want to lose weight naturally while you fast? Follow these five handy tips - Jagran English

Read More..

Photo illustration by Slate. Photos by Ljupco/iStock/Getty Images Plus and stargatechris/iStock/Getty Images Plus.

John thinks he knows the formula for losing weight: increase his exercise and quit the peanut M&Ms. He has a strong incentive to get fitat 72 and about to retire, he wants not only to have more energy to play pickleball and travel, but also to reduce his blood pressure medication. But for some reason, John cant stay in the right headspace to actually make the change. On a recent episode of How To!, Katy Milkman, a behavioral economist at the University of Pennsylvania and host of the podcast Choiceology, shares the science behind why we hold ourselves back from making real change and, moreover, how we can engineer our way into healthier, happier lives. With the right set up, the most difficult thingslike losing weightmay be easier andmore enjoyable than we thought. This transcript has been condensed and edited for clarity.

Charles Duhigg: Katy, what was your path to studying how people change their behaviors?Katy Milkman: My passion was engineering, but I found myself outside of the classroom wondering about self-control problems that I had and that my friends had. I was always curiouswhy we can solve very sophisticated problems and build bridges effectively, but we cant solve our own very simple problems?

I had issues trying to get myself to the gym at the end of a long day. I was a very competitive tennis player in high school and college, but I quit the varsity tennis team halfway through college. I still really wanted to stay in shape, but I struggled to find ways to get myself to the gym at the end of a long day of classes because I was tired. All I really wanted to do was lie down on the couch and watch TV or curl up with a good book. I realized maybe I can solve both of these problems in the very same way. So I concocted a scheme where I allowed myself only to enjoy those kinds of indulgencesspecifically I got really into audio novelswhen I was exercising. I would come home from a long day and I would find myself looking forward to a workout because I was gonna get to find out what happens next in my latest novel. Time flew when I was at the gym. It was really fun to workout. I call that temptation bundling and Ive studied it and showed that its not just meit can be useful for other people as well.

Charles: John, what do you feel like youre struggling with the most when it comes to weight loss? Is there something you could apply this idea of temptation bundling to?

John: Right now I find that one of my challenges is my wife, my second marriage. With the pandemic, my wife has been cooking cakes, so Im not watching my meals and Im eating unhealthy snacks or too much or the wrong food. If theres sugary things in the house, then thats where I migrate. The other day, for instance, our daughter-in-law brought us food from the store and at the last minute my wife says, Oh, get a big jar of peanut M&Ms.

Charles: Oh no.

John: They sit there on the counter. Since last Saturday Ive done great because I visualized that my wife had sneezed in the container! I thought, Oh no way am I going to have a handful of those now. And then last night I just had to have a handful of peanut M&Ms. If they hadnt been there, I never wouldve thought of that.

Katy: Food is a tough one. When I use it in temptation bundling, its usually the temptation component. What you can do is find a way to ensure that for every meal you have options ready that you are going to enjoy even if they arent peanut M&Ms. Another big thing to think about is restricting your access to that unhealthy food. It sounds like your environment is filled with temptations if youve got these peanut M&Ms on the counter and your wife is baking cakes. I think you need to work with your wife on creating that environment in your home so that you purge the unhealthy snacks as much as possible or put them in a locked cabinet that shes got the combination for, so if she doesnt want to restrict herself, theres a way to restrict you at least.

Charles: If you went to your wife and you said, Honey, I love you. But I dont love the fact that there are cakes around me. Can we take all the sweets and put them in a locked cabinet? And you have the key. How do you think shed react to that?

John: In general, I think shed be supportive. We dated in high school, went our separate ways, then got back together 40 years later. In some ways, its a perpetual honeymoon, but in a couple of ways, there are some challenges in our relationship. Shes more in the camp of we are who we are and we cant change. And Im more in the camp of Oh, we can always change. Thats what life is all about. And we kind of butt heads over that sometimes. When it gets distilled down to talking about eating, if I want to pay a lot of attention to the food I eat, she sees it as obsessing. I know she feels hurt if I dont want to eat whatever she cooks, so I havent actually talked to her about some of these things. But I absolutely need to do that. I will actually. I will commit to doing that.

Get more expert tips from Charles Duhigg and his guests every week.

Charles: Katy, what John is saying makes sensethe things that we struggle with are so influenced by the people around us and in their attitudes to the change that were trying to create. What do we know about the science behind this?

Katy: Absolutely. Its so social. We have a lot of evidence supporting everything you just said the people around us are a huge contributor to our behavior. So if everybody around you starts eating more, youre much more likely to do the same and vice versa. John, if your wife decided she wanted to cut back, you would be likely to eat a little bit less and lose a little bit more. Trying to get on the same page is going to be really valuable for your success. With my dad, for example, Ive been very worried about his physical activity levels, so I convinced him to buy a Fitbit, which I also have. We have the ability to see each others stepsand he knows Im watching. In fact, he confessed to me that his steps werent uploading and he spent 2 hours on the phone with Fitbit support because he was so upset that I would think he hadnt walked enough that day.

Often a big opportunity is to figure out a third-party perspective on any kind of disagreement youre currently having with your partner. How would another person see this conflict and what would they think? This can help relieve some of the emotional tension. Maybe see if your wife would be open to thinking about your desire to lose weight from a third-party perspective. [Especially as you approach your retirement], this moment can feel like a breaking point from normal moments. Ive done research on the moments when people are more likely to try to make a change in their lives, and what weve found is the start of a new era, the start of your retirement years, the start of a new decade, even something as trivial as the start of a new week, help us step back and think big picture. What are our goals? That motivates us to start new projects and feel more separated from our past failings. For example, I had always wanted to write a book and just hadnt gotten up the nerve to do it. At the same time, my husband and I had been thinking about moving. We had a young son. We were ready to be out of an apartment and into a house. The day that we signed and became owners of a new house is the day that I sent out emails to agents and started the book-writing process. I just finished writing a book called How to Change. So the new house was the thing that pushed me over. It was a new era.

Charles: Okay, but what happens when the fresh start doesnt work so smoothly?

Katy: Yes, youre going to slip up. Nobodys perfect. One risk when you make plans to change like this is something called the what-the-hell effect. (I love that theres an academic term called the what-the-hell effect.) A challenge with this kind of rigid plan is youll never actually live up to all of your objectives. A big problem can be when you slip up saying, Oh, what the hell, I give up. If you have a plan for the day and you eat a cinnamon bun for breakfast because your wife just made a beautiful cinnamon bun, then you say, Oh, what the hell? Let me just have a steak and fries and pie for lunch. So when you have a plan you also have to think what will happen when you slip off track. What will you do? How will you get back on track? How will you forgive yourself? And how do you avoid slipping off track all the time and being too forgiving? Theres a sort of tightrope you have to walk. But if you can make progress for a month, even when you lose motivation little, you probably wont fall all the way off the wagon because you do build some habits. In my studies, about 30 percent of the behaviors we start doing for a month around, say, exercise, tend to stickeven if all of the tricks weve been using to put those good behaviors in place are pulled away. Habit can be really helpful.

Just one last thing to keep in mind is something called a commitment device. There are actually a couple of different websites you can use where you can put money down that youll forfeitor even send to a charity you hateif you fail to achieve some stated goal. Nike has made the Just Do It model such a part of our culture. But the research so consistently shows that its just not that easy. Our motivation does wax and wane. We need these systems. You have to recognize that it wont be easy to just do it. Willpower is hard. When you see that temptation, you reach for it. So the more you can do to structure the choices to help yourself, the better.

John: That might actually work. If I was going to commit $500 to Donald Trumps campaign, I think I would lose the weight in two days.

To hear Katy help John find the words to convince his wife to stop baking so many sweets, listen to the episode by clicking the player below or subscribing to How To! with Charles Duhigg wherever you get your podcasts.

Readers like you make our work possible. Help us continue to provide the reporting, commentary, and criticism you wont find anywhere else.

Visit link:
This Clever Technique Will Help You Lose Weight and Stay Fit - Slate

Read More..

When 31-year-old Mahaveer realised that he had to get back in shape and shed all the excess kilos for the sake of his family, there was no looking back! Without the help of fad diets or gymming, he lost a massive 21 kilos in a span of just four months. Read on. Name: Mahaveer JainOccupation: EntrepreneurAge: 31 years Height: 5 feet 5 inches

City: Bengaluru

Highest weight recorded: 103 kg

Weight lost: 21 kgDuration it took me to lose weight: 4 months

The turning point: I had tried a lot of things over the years to lose weight and get back in shape, but nothing really worked for me. I was suffering from a variety of medical issues like high blood pressure, high sugar, high cholesterol levels and migraine. I also had weak immunity because of all the extra kilos. However, when in April 2020 my second child was born, I realised that I needed to live a long and healthy life to see my kids and wife happy. Hence, that was the day I decided to lose weight and get back in shape and with the support of my parents, my brothers and my wife, I was able to do it.

My breakfast: I choose anything from a bowl of sprouts, salad, a portion of fruits, poha, idli, dosa etc. I also have a cup of green tea.

My lunch: 2 chapattis with green vegetables

My dinner: I choose anything from curry and brown rice, vegetable sandwich, a bowl of soup etc.

Pre-workout meal: A cup of black coffee

Post-workout meal: My breakfast

I indulge in: I eat Idly Dosa Pulav from my favourite restaurant on my cheat days!My workout: I love trying new things, so my workout routine wasn't fixed. I do everything from walking, jogging, cycling to climbing the stairs. Low-calorie recipes I swear by: I did not go for any fad diets, rather stuck to homemade food. I drastically cut down on my sugar intake and used jaggery instead. I made sure not to skip meals to stay hungry to lose weight.

Fitness secrets I unveiled: I have realised that nothing matters more in life than staying healthy and fit. It took me 31 years for sure, but the realisation will stay with me for a lifetime. How do I stay motivated? Now, since all my medial parameters are under control (sugar, blood pressure, cholesterol etc.), it keeps me motivated to stay healthy and fit.

How do you ensure you dont lose focus? A lot of people got inspired seeing me lose weight which is a great feeling in itself and keeps you focused.

Whats the most difficult part of being overweight? When you are overweight, every little thing is really difficult. While I never used to show it to anyone, but I faced several difficulties when I was unfit. For example, I used to get exhausted after playing with my kids for some time and climbing even two flights of stairs was a task for me.

See the original post:
Weight loss story: 'I lost 21 kilos in just 4 months without hitting the gym!' - Times of India

Read More..

Indian actress Mishti Mukherjee, 27, died on October 2, with the cause of death cited by her publicist and family members as kidney failure brought on by the keto diet. While its not known whether Mukherjee had any underlying health issues, that is still a disturbing claim, given that the ketogenic diet has experienced the largest growth among most-searched dietary requirements in the UAE over the past three years, with a 1,028.21 per cent rise, according to digital marketing platform SEMrush.

We ask Dubai nutritionist Mitun de Sarkar and Ruba El Hourani, head dietician at RAK Hospital, for their expert opinions on the diet.

Mitun de Sarkar: In its simplest form, it is eliminating food groups that contain any glucose (mainly carbohydrates), and eating a dominantly high fat, medium protein and very low or almost negligible carbohydrate diet.

Ruba El Hourani: The keto diet prescribes a minimum 70 per cent of energy from fat and a severe restriction of carbohydrates to mimic a fasting state and induce ketosis. This is a process that happens when your body doesnt have enough carbohydrates to burn for energy, and it burns fat instead.

MDS: The keto diet requires followers to avoid sweet and carbohydrate-rich foods such as wheat flour, lentils, beans and rice, as well as sweet fruits. They can base their diets on natural fats, for example, avocados, coconut oil, coconut butter and ghee; proteins that come mainly from animal sources, such as beef, lamb, poultry, fish and eggs; low-starch vegetables, such as asparagus, broccoli, lettuce and mushrooms; and some fruits, including coconuts, limes, lemons and some berries.

REH: Followers of the diet can also eat cheese, which is rich in fat and high in protein, but they must avoid most refined carbohydrates, such as grains and flour, sugar, sweetened yoghurt, crisps, crackers and processed food.

MDS: All elimination diets, barring the ones required due to medical conditions or food allergies, carry a certain amount of risk. As the human gut is used to different food sources, eliminating entire food groups can put one at risk of certain gut issues and this may also disturb the homeostasis, or balance, of the body. Eating a higher protein diet could add more stress to the kidneys by raising levels of uric acid and it may disturb the calcium balance.

The authentic ketogenic diet is very difficult to follow socially, and requires the elimination of many fibre-rich, plant-based foods, so one may experience ill effects such as gut discomfort and constipation.

Research is ongoing to establish a definitive guide to navigate the ketogenic diet and some of the data is still nascent. It is advisable for anyone attempting the diet to do so under supervision and get regular tests done, to minimise the unpleasant side effects that may occur.

REH: Since more protein and fewer carbohydrates are the most common modifications of the keto diet, it can result in health complications over time. Changes in the macronutrient composition affect hormones, 14 metabolic pathways, gene expression, and the composition and function of the gut microbiome, which might affect fat storage. This can burden the organs and lead to conditions including kidney diseases and, eventually death if not treated or monitored.

REH: Early research suggests that a keto diet that is closely monitored and based on individual needs, for a shorter period of time, may benefit several health conditions, including epilepsy, metabolic syndrome, glycogen storage disease and type 2 diabetes.

REH: To minimise the adverse effects of ketosis on the body, I suggest that the ketogenic diet not exceed a 28-day cycle. This should be sufficient to initiate weight loss if other prescribed diets have failed, depending on each individuals needs and condition. Every cycle of the diet could be initiated again when the rate of weight loss has decreased, but for no longer than three cycles. It is important to keep in mind that old lifestyle habits will affect weight regain and health status, so any weight-loss plan should not be initiated without the supervision of a healthcare provider and dietician.

MDS: Get the required tests done, establish your core markers of health and the recommended ranges before going on any extreme diet.

MDS: Thats an easy one a wholesome, plant-dominant diet with plenty of fresh fruits and vegetables. Also, engage in mindful eating eat to nourish your body, avoid TV and mobile screens while eating, avoid grazing and processed foods, and follow professional advice if needed.

MDS: Weight loss is sustainable only if done over a period of time. Quick-fix diets are not permanent; we see many examples of people regaining the lost weight and more. The ketogenic diet may be beneficial to a few, but its long-term sustainability is one of its main caveats.

Take the case study of one of my clients, a lady in her late forties, who went on a keto diet based on the advice of a social media influencer, who cited the example of how she transformed herself. Followers were told they are allowed to eat slabs of butter every day to meet their fat needs, plus free-flowing ghee, coconut oil, fried burger patties without the bread and so on.

As enjoyable and tasty as it was initially, a stage came when my client had zero energy, suffered severe acidity and started losing her hair. A check at the clinic showed that her ferritin levels had hit rock bottom, her cholesterol and triglycerides had skyrocketed, her gut microbiome had suffered due to a lack of prebiotics and probiotics, and a few other blood markers were out of whack.

On top of this, her fear of the weight coming back caused her mental trauma. We are now helping her transition to a healthier eating plan, replenishing the deficiencies and treating her gut, yet without weight gain.

My question is, why do anything thats not sustainable? How is it logical to eat a whole slab of butter a day and consider it healthy? How and why would you want to be so adventurous with your health and believe everything you see on social media? Celebrities with personal chefs and high budgets cannot be the markers for determining our own trajectory to better health.

Updated: October 13, 2020 06:45 PM

See the article here:
Is keto a healthy way to lose weight? Everything to know about the divisive low-carb diet - The National

Read More..

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 andcan 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 regularbasis. 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.

1

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.

Try it yourself with our29+ Best Healthy Pizza Recipes for Weight Loss.

2

peanut butter toast strawberries pistachios

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?

Story continues

If you're looking for even more healthy eating tips, be sure to sign up for our newsletter.

3

fig toast with cups of green tea

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.

4

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 our25 Delicious Apple Recipes.

6

crispy cod with sweet potato fries in a basket

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.

8

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 these15 Exercise Mistakes That Are Ruining Your Workout.

Read the original:
8 Ways to Eat Carbs and Still Lose Weight - Yahoo Canada Shine On

Read More..

Having polycystic ovary syndrome (PCOS) can affect a lot of different areas of your life. Among other things, PCOS can impact your weight, and a lot of questions come up about the best way to manage PCOS weight gain via your diet. One frequently searched query? Whether the keto diet is a good eating method to help manage PCOS weight gain and other symptoms.

Before we get into that, its important to go over some PCOS basics. PCOS is a health condition caused by an imbalance of reproductive hormones, according to the U.S. Department of Health & Human Services Office on Womens Health (OWH). This hormone imbalance causes problems in the ovaries, which make an egg thats released each month as part of your menstrual cycle. When you have PCOS, the egg might not develop the way it should, or it might not be released during ovulation, according to the OWH.

PCOS can cause a range of symptoms, including irregular periods, infertility, excess hair growth, severe acne, and weight gain, per the American College of Obstetricians and Gynecologists (ACOG). As many as four in five women with PCOS deal with weight issues in conjunction with the condition, ACOG says.

PCOS may be managed with medical interventions like hormonal birth control pills. But lifestyle management, like losing even a little weight, may also help alleviate symptoms, according to ACOG.

And thats where the keto diet question comes up a lot. Heres what you need to know about how the keto diet can impact PCOS symptoms.

Theres a lot to dig into here. People with PCOS often deal with insulin resistance, according to the Centers for Disease Control and Prevention (CDC). This means that the body can make insulin, which helps blood sugar enter the body's cells to provide energy, but cant use it effectively. Insulin resistance increases the risk of developing type 2 diabetes. Insulin resistance can also lead to patches of thickened, velvety, darkened skin, a condition known as acanthosis nigricans, and this commonly occurs with PCOS, per ACOG.

So, how does the keto diet factor in here? The keto diet is an eating plan that focuses on minimizing your carbs and increasing your fat intake to get your body to use fat as a form of energy. People on the keto diet usually have no more than 50 grams of carbs a day, but some keto fans aim to have no more than 20 grams a day.

As you may (or may not) know, carbs convert into glucose (sugar) in the body, and insulin is needed to take that sugar to your cells for energy. Limiting your carb intakelike you would on the keto dietcan help relieve the insulin resistance that can occur as a result of having PCOS, but likely only for the short term, says Scott Keatley, RD, of Keatley Medical Nutrition Therapy. However, building lean body mass (read: muscle) and losing weight will help your body manage insulin resistance over the long term, he says.

There is some evidence that suggests a keto diet in particular can help women with PCOS lose weight and manage symptoms. A small study published in the Journal of Translational Medicine in early 2020 had 14 medically overweight women with PCOS undergo a keto diet. After 12 weeks on the diet, the researchers found that the women had a significant reduction in body weight, the study states, losing an average of 20 pounds and experiencing a reduction in BMI. They also had a decrease in their glucose and insulin blood levels, along with a decrease in the amount of testosterone circulating in their blood. Our results suggest that a keto diet may be considered as a valuable non-pharmacological treatment for PCOS, the study authors concluded.

While a keto diet could help women with PCOS lose weight, it may have even more of an impact than a number on the scale, says Jessica Shepherd, MD, an ob-gyn in Texas. Reducing weight and insulin levels can help some women resume normal ovulation and improved fertility, Dr. Shepherd notesother side effects of PCOS.

This content is imported from {embed-name}. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

ACOG specifically says that weight loss alone may help regulate your period if you have PCOS, noting that this is true even if you lose a small amount of weight. Weight loss also has been found to improve cholesterol and insulin levels, and relieve symptoms like excess hair growth and acne, ACOG says.

But given that weight loss alone can lead to improvement in PCOS symptoms, its hard to say how much losing weight specifically with keto will make an added impact, says Taraneh Shirazian, MD, an ob-gyn with NYU Langone Health. Weight loss will help a woman with PCOS better metabolize her blood sugarthats what it boils down to, she says. And better metabolism of your blood sugar will theoretically help you ovulate. If you both lose weight so that your body is better able to have better cycles, and are on a diet like keto where your blood sugar is reduced and you keep those levels low, you can lose weight and potentially ovulate.

In general, though, Weight loss and a good, healthy diet is key in managing PCOS, says Christine Greves, MD, a board-certified ob-gyn at the Winnie Palmer Hospital for Women and Babies in Orlando, Florida.

Factoring in all of that, Dr. Shirazian says that considering keto when you have PCOS is probably a good idea.

Yup, theres a chance they can help, too. Low-carb plans tend to focus on low-glycemic foods (that is, foods that are absorbed and metabolized at a slower rate, and cause a slower rise in blood sugar and insulin levels), and thats a good thing, Dr. Shepherd says. Low-glycemic foods will help to maintain stable levels of blood insulin, thus improving the bodys utilization of glucose, she explains.

Plenty of women with PCOS have lost weight on a low-carb diet. Lisa Hasselbeck previously shared with WH how she lost 118 pounds on a keto, and that her weight loss helped her manage symptoms of her PCOS.

Madi Wilson said she lost about 100 pounds on a low-carb diet after she was diagnosed with PCOS. And Jen Wagner says she lost 100 pounds of excess weight due to PCOS on a keto diet and modified low-carb diet.

In general, Dr. Shirazian says, A low-glucose, low-carb diet should help women with PCOS.

Technically, you could jump on the keto train on your own to see how it impacts your PCOS and weight. But experts say its not a bad idea to speak to a medical professional before diving in. Every woman with PCOS should touch base with their doctor, just in case they have issues, Dr. Shirazian says.

Consulting a nutritionist, if you can, can help you figure out any nutritional deficiencies you might be experiencing, and how to find the right diet that can help you meet your goals, Dr. Shepherd adds. It may be that a keto diet or other low-carb diet would be a good fit for you, or they may recommend something you havent even thought of.

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

Read the rest here:
Is The Keto Diet Good For PCOS? Benefits Of Low-Carb Diet For PCOS - Women's Health

Read More..

My name is Glori Boyd (@losing_glori), and I'm 37 years old. I have lived in northwest Georgia my whole life, and I currently work as a deputy tax commissioner. I do 16:8 intermittent fasting, eat within my net carbs, and walk 10,000 steps a day. I've now lost 96 pounds.

I have always struggled with my weight, even in my elementary school days. I remember having to wear sweatpants with elastic waists because my mother couldnt find jeans or cute little girl pants that fit me.

I continued to have issues with my weight into my adolescent and teen years and beyond. I made fun of myself and made light of my weight to my friends before they had a chance to poke fun at me. And even in my adult life, my weight has gone up and down. Whenever I lost weight, it always went right back up, and even higher than before. At 27 years old, I found myself at the heaviest I had ever been, at 324 pounds.

The thing was, I had no problems with my health despite my weight issues. That was the case until I was about 28. At that point, I was married and had a son who was almost 4, and my husband and I decided we wanted to try for one more child. But I discovered that I dealt with polycystic ovarian syndrome (PCOS), which can cause weight gain and also lead to fertility issues.

My husband and I tried for a year and a half to have another child with no luck.

I didn't listen to the doctor's orders at the time. But through a lot of prayers, tears, and patience, I finally conceived twins in 2012. While pregnant, I was diagnosed with gestational diabetes.

Thankfully, I listened to my doctors orders that time around and was able to overcome it with diet changes at their guidance. I lost 50 pounds while pregnant with the twins, and they were born healthy. However, trying to get back to my normal lifestyle with two newborns and a 5 year-old, I gained all my weight back, plus some.

This content is imported from Instagram. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

My husband was to preach a weekend revival, and I was to host a womens conference. The three plane rides to get there, countless hours of layovers, and the four-hour car ride to the mission field were excruciating. At that point, I weighed 294 pounds. My body just couldnt go anymore. My feet and legs were swollen and numb and I was out of breath. When we returned, my legs, up to my knees, felt numb for days. I knew I had to make a change.

While in Kenya, I lost my first 11 pounds due to the difference in what I was eating there and all of the physical activity we were doing. This jump-started my motivation, and I just kept going on this journey.

This content is imported from Instagram. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

When I returned home from Kenya, I kicked my weight loss efforts into high gear. I started to eat a low-carb diet with lots of green, fresh veggies, plenty of protein, and I drank lots and lots of water. I started an Instagram account for accountability, and I began to learn about lots of new eating methods and tweaks like intermittent fasting (IF).

This content is imported from Instagram. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

The 16:8 fasting schedule works best for me. I fast for 16 hours (7 p.m. to 11 a.m.), only drinking water during my fasting period and the occasional black coffee. I eat during an eight-hour window (11 a.m. to 7 p.m.), and I try to maintain a 1,500 calorie goal.

I also calculated a healthy amount of net carbs for my lifestyle and goals, and I do my best not to exceed 70 to 80 net carbs per day. I still treat myself to pizza, cake, chips, pasta, bread, and fries occasionally. I do not deprive myself from the foods I loveI am just more mindful of my choices and portion control.

This content is imported from Instagram. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

This content is imported from Instagram. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

This content is imported from Instagram. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

This content is imported from Instagram. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

Dessert: I enjoy Halo Top ice cream. I also love sugar-free Cool Whip with sugar-free chocolate morsels. Fiber One bars never fail me when Im having a sweet tooth craving either.

I have not started a regular workout routine yet, but I try to walk 10,000 steps per day. When I move more, I can definitely see huge differences in my results and how I feel.

This content is imported from Instagram. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

These three changes made the biggest difference in my weight loss results.

This content is imported from Instagram. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

I also looked to my faith to help me on this journey, since my journey started while doing mission work. I started researching scriptures to help me, and my favorite is found in Corinthians 10:31, Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God.

This content is imported from Instagram. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

I have energy that I didnt have before. I play with my kids and I go on walks with my husband. I used to worry if Id fit on amusement park rides, and I dont have that fear anymore. There is so much freedom in living a healthy lifestyle and getting your weight under control.

At first, the thought of how much weight you need to lose may be daunting, but just take it one day at a time, one step at a time, and one pound at a time. Set small goals for yourself along the way. You will look back on your journey and be amazed at what you have accomplished. I speak from experience: I am so proud of my journey, both the struggles and the triumphs.

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

Read the original:
I Figured Out My Daily Net Carbs And Did A 16:8 Intermittent Fasting Diet To Lose 96 Lbs. - Women's Health

Read More..

If you want to boost your immunity, lose weight, and be all-around healthier, you may be considering switching to a plant-based diet, but the question is: Where to start?Luckily, whenyou find reliable experts and resources it makes the transition not only easybutenjoyable. With these nine tips on how to start a healthy plant-based diet, you will ease into it, save money at the supermarket, and feel full while eating healthy, nutrient-dense foods.

Everyday Health, an online publisher with the mission to inspire and enable wellness, recentlyhosted a panel of experts on everything there is to know about starting a plant-based diet. The three experts included.Dr. David L. Katz, Preventive Medicine specialist,Marisa Moore, Registered Dietician Nutritionist and Lucy Danziger, Editorial Director of The Beet.Each of them offered easy, helpful advice about how to start your plant-based eatingjourney, including where to get your protein andthe importance of fiber in your diet Here is everything you need to know about starting a plant-based diet and loving it.

A plant-based diet is as cheap as you make it and can even be done on a strict budget says Marisa Moore, RD. Her advice: Take the time to plan your meals and how to maximize the groceries you are buying. "The best thing you can do is buy in bulk," says Moore. Buying in bulk also means you can make your meals in bulkandthen refrigerate what you don't eat right away and use it throughout the week or even freeze it for the following weeks.Use the bulk items, such as peas, chickpeas, beans and turn them into soups, veggie burgers or dips."

She also pointed out that canned beans are typicallya littlemore expensive, so decide if you would rather spend a little more to save timeyou can do that too. If you're on a strict budget, you can either save time or save money, but that's usually the trade-off.

Moore's advice is to shop seasonally and be flexible about the produce you eat from week to week, because not only is what's in season cheaper but the nutrients are higher when the produce is local and in season.If you prefer out-of-season produce, head straight to the frozen section since frozen fruits and vegetables have almost the same nutrients as fresh, but the price tag of frozen foods ischeaper than buying them fresh and out of season.

Americans aren't eating enough fiber, even if you are meeting the recommended daily allowance (that the USDA has advised us to eat, which is five servings of fruits and vegetables a day, or about 25 grams for women and39 grams for men, says Dr. Katz. His recommendation is to see that as a lower limit and try to well exceed it for your healthiest results. Fiber is also filling and gives you a better chance of staying on track if weight loss is the goal, he adds. "Eating [the RDA] recommendation is actually the minimum amount of fiber you should be getting daily: Eat more fiber than the entry-level," and shoot for 7 to 9 servings a day, says Dr. Katz. Actually, it's not just about the fiber in these fruits and vegetables, but also the phytochemicals and antioxidants that come with the fiber. So when you get all those fruits and vegetables you are also getting the micronutrients -- some of which don't even have a name but we know are good for your body and provide the necessary nutrients to feel your best.

Pulses, which are basically the family of legumes that we think of as beans and lentils and chickpeas and peas, are great sources of protein, fiber, and iron in a plant-based diet, says RD Moore. "Even if you aren't a fan of all pulses, make sure to get creative with the ones you do like, such as lentils, and explore different spices and herbs," recommends Moore. Here is a list of the top 15 legumes with the most protein per serving.

To make legumes more interesting, Moore suggests you add seasoning in the form of spices. "The spices and herbs you use add another level of nutritional benefits, such as antioxidants and anti-inflammatory properties," she says. "Take a minute to compile your grocery list and make sure there is a variety of plants, spices, and herbs on it." Turmeric is one such highly beneficial spice but there are several with health benefits that help to lower inflammation. As for lentils, Moore adds that there are several types and if you want variety in your food, you can try any number of lentil varieties to make soups, stews, salads, and more, and never get bored.

The point of going plant-based is not to add dairy-free ice cream or potato chips to your diet and call yourself plant-based. Instead, fill your plate with as many fruits, vegetables, seeds, nuts, and whole grains, says Danziger. "You want to buy as fresh as possible and choose anything that looks as close to the way it looked when it grew in the ground," she adds."It's important to buy whole grains that are as unprocessed as possible, such as wild rice quinoa or barley because when it gets processed is when it loses all its nutrients."

A high-fiber diet high in fruits and vegetables has been linked to lowering your risk of disease. Dozens of recent studies have shown a diet high in plant-based whole foods lowers the risk of all diseases, such as heart disease, cancer, diabetes, and more, Danziger points out.

Fiber helps develop a healthy gut, and what happens in your gut, ultimately affects your whole body, which is why everyone is obsessed with probiotics and the microbiome. "Even if you dont cut out all animal products, start your meals with a big green salad filled with legumes, lentils, edamame, avocado, and quinoa," Danziger recommends.

A loaded vegetable salad will fill you up and you won't even want what you might have eating for lunch on days before you went plant-based such as the chicken salad or the dinner you used to think of as a normal protein source like steak. The more you fill up on plant-based high-fiber foods the less you want those animal products that are full of unhealthy saturated fat. The high-fiber salad will keep you full and help kickstart digestion and a healthier gut, which actually leads to disease prevention.

When you go plant-based you usually are trying to be healthier.Avoid processed foods that are sealed in the bag. Potato chips are one of the most processed foods in the supermarket. Instead of heading down the junk food aisle, head over to the produce aisle and grab potatoes. Danziger suggests cutting a potato in thin slices, bake it and you have a healthier potato chip. "That will allow it to keep more of the minerals that the potato absorbed in the ground.

Eating a balanced diet doesn't mean counting calories or weighing your food the way some diets used to require. Rather, fill your plate with nutrient-dense whole foods such as dark leafy greens and vegetables, whole grains and legumes, andeat until you are full. Eating more foods rich in nutrients, such as broccoli and beans, allows you tofeel fuller faster, therefore eating fewer calories overall, says Dr. Katz.

When assessing the quality of the food you eat, remember, that you don't need animal products to get protein since the cow was able to get everything it needed from a plant-based diet. So we also can survive quite well on a plant-based diet. The protein in the foods we eat comes to us from plant-based foods like vegetables. "Ifwe are what we eat, then thefood that we eat is also what they eat,"explainsDr. Katz. By simply shifting to a more whole foods diet, you are eating a more optimaland balanced diet and skipping the animal fat which is what causes heart disease.

Switching to a plant-based diet means being more aware of the vitamins and nutrients in your food and making sure you get enough of the essential vitamins that can be scarce on a plant-based diet. Certain vitamins likeiron, B12, and Omega-3 fatty acidsaremore available when eatinganimal protein. When meat and fish are cut out of your diet, you need to either eat whole foods that are rich in these vitamins or take supplementssays Moore, the RD. You can still get these nutrients on a plant-based diet, but you need to eat a greater amount of these vitamin-rich foods to ensure you are meeting your daily needs.

Great sources of B12 include fortified grains and nutritional yeast. You can reach your Omega-3 daily goals by eating hemp seed, walnuts, microalgaeor flaxseeds. A nutrient-rich diet means combining your foods in a creative way, Moore suggests. "Add iron-rich foods like spinach with Vitamin C foods [like tomatoes] to boost your iron absorption."

As important as insoluble fiber is, since it's the fiber that helps move food through your intestines, you should also prioritize soluble fiber as well since it's the fiber your body can break down into the food. Foods high in soluble fiber include dried beans, oats, barley, apples, peas and potatoes, and more. "Soluble fiber slows the entry of fats and sugars into the body," says Dr. Katz, "while stabilizing hormonal regulation of immune system response." That means if you eat pasta without soluble fiber, your insulin will spike [which you don't want], but if you add peas to your pasta, it will blunt the spike and optimize the immune system response [which you do want]. The wider variety of fiber in your diet by adding fruits and vegetables, seeds, and nuts, the more antioxidantsin your body, which also boosts immunity.

See more here:
9 Tips on How to Start a Healthy Plant Based Diet From Experts - The Beet

Read More..

Contact Us Today

Page 705«..1020..704705706707..710720..»

Home » Page 705