Potatoes benefits: Potatoes can be good for your digestion and gut health

Potatoes, which is undoubtedly one of the most delicious vegetables, has always been in a bad light. However, if the findings of a recently-conducted study are to be believed, then consuming potato puree during prolonged exercise can sustain blood glucose level and boost performance in trained athletes, just like commercial carbohydrate gel. Potatoes are cost-effective, rich in nutrients and a whole food source of carbohydrates. Results of the study were published in Journal of Applied Physiology. 12 fit, healthy sports lovers participated in the study. They bicycled for 265 km on an average every week.

In order to qualify for the trials, athletes were required to reach a specific level of aerobic fitness and complete 120-minute cycling challenge followed by a time trial. All of the participants were wither made to consume water alone, or commercially available carbohydrate gel, or an equivalent amount of carbs from potatoes. Throughout the study, blood glucose levels, core body temperature, exercise intensity, gastric emptying and gastrointestinal symptoms of the participants were checked.

Including potatoes in diet can boost exercise performance Photo Credit: iStock

Also read:Proteins Or Carbs: Which Is The Best Fuel For Exercise?

Performance level of cyclists who got carbohydrates by ingesting potatoes or recommended about of gels was found to be same. There was a significant boost in performance of two groups apart from the one which only consumed water.

All in all, it has to be understood that potatoes are not so bad after all! It is in fact, a time-tested food which is versatile in nature and can be included in a weight loss diet too. Not all carbs are bad and consuming potatoes while practicing portion control can fill you up and also provide you with Vitamin C and B6, potassium, magnesium, manganese, phosphorus, niacin and folate.

Also read:This Is The Best Time To Eat Carbs If You Want To Lose Weight Quickly

1. Potatoes contain beneficial antioxidants that can reduce damage caused by free radicals.

2. Potatoes can be good for your digestion and gut health. Fibre content in potatoes can keep constipation at bay. Resistant starch from potatoes is mostly converted in short-chain fatty acid butyrate, which provides good bacteria to the gut. A healthy gut is an essential prerequisite for good overall health.

Potatoes can give a boost to your digestion Photo Credit: iStock

3. Potatoes are naturally gluten-free, which makes it a favourable food for people with celiac disease of gluten intolerance.

4. Potatoes are filling in nature. They can increase levels of fullness hormones such as cholecystokinin.

5. Resistant starch in potatoes can help in reducing insulin resistance and this can help in blood sugar control. Potatoes are thus beneficial for people with diabetes (keeping portion control in mind).

Also read:You Must Try These 5 Keto-Friendly Low-Carb Rotis- Know Method To Prepare

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

Read the original:
Potatoes Health Benefits: Potatoes Are Not So Bad After All: They Can Boost Exercise Performance! Here's What You Should Know - NDTV News

Type 2 diabetes is a serious condition and a worldwide epidemic. Having the condition means a persons pancreas doesnt work properly or cant make enough insulin. Poor insulin production causes blood sugar levels to keep rising and left untreated, serious health complications may occur which includes a heart attack or stroke.

Diabetes UK said: From the moment youre diagnosed with type 2 diabetes, youre likely to be faced with what seems like an endless list of new tasks.

"One of your first questions is likely to be what can I eat? With so much to take in at once and all the myths about diabetes and food that youll probably hear, it can be hard to know what to do.

Recent research suggests that eating a certain treat might help reduce inflammation and improve blood sugar control.

READ MORE: Type 2 diabetes: Eating this winter spice could lower blood sugar

Due to its nutritional benefits, nutritionists often recommend that people with type 2 diabetes eat yoghurt as part of a healthy diet.

Yoghurt is an excellent source of calcium, vitamin D, potassium and protein.

Yoghurt also offer protection for bones and teeth and helps prevent digestive problems. However, not all yoghurts are created equal.

What are the best yoghurts to eat for type 2 diabetes and which ones should be avoided?

DONT MISS

Type 2 diabetes and yoghurt

The 2015-2020 Dietary Guidelines recommend yoghurt as part of a healthy diet. Yoghurt is a good source of protein, calcium and vitamin D.

Research also suggests that the probiotics, or beneficial bacteria, in yoghurt may help to reduce inflammation.

Those with type 2 diabetes tend to have high levels of inflammation in the body.

Chronic inflammation can increase the risk of certain complications, such as heart disease and stroke. Probiotic yoghurts contain active, live cultures.

What the studies say

A study with the US National Library of Medicine National Institutes of Health, looked at probiotic yoghurt consumption and its effect on blood glucose.

Researchers tested each participants blood glucose levels at the start of the study and again at the end.

The study noted that those who consumed probiotic yoghurts daily saw a significant decrease in blood glucose levels.

In another study, the relationship between probiotics and glycemic control was analysed.

The review found that probiotics significantly reduced fasting blood glucose and fasting plasma insulin levels.

The amount and type of healthy bacteria found in yoghurts can differ significantly between the brands.

However, probiotic yoghurt usually contains substantially more beneficial bacteria than conventional yoghurt.

According to the 2015-2020 Dietary Guidelines, people with diabetes should choose yoghurt products that are unflavoured and fat free or lower in fat.

Greek yoghurt contains double the protein of conventional yoghurt. Other yoghurts to opt for include organic yoghurt, lactose free yoghurt or vegan yoghurt. Its best to avoid any yoghurts with added ingredients as many of them contain a significant amount of total carbs and added sugars.

Some whole milk yoghurts also contain particularly high levels of saturated and trans fatty acids.

Its always best to check the food label for any added sugars or carbs.

Visit link:
Type 2 diabetes: Eating this tasty treat could help lower blood sugar - Express

In my last column, I highlighted a recent systematic review that found some relatively surprising findings: reducing the consumption of red meat or processed meat had little effect on outcomes such as risk of stroke, heart attack, type 2 diabetes, and all-cause mortality. There were some differences between red meat and processed meat in the different outcomes so for further detail, I encourage you to check out that column on southstrandnews.com.

This systematic review flies in the face of a relatively new Netflix documentary called The Game Changers which has been making waves on social media and in fitness and nutrition circles. For those who havent seen it, The Game Changers proposes that the vegan diet, one in which no animal products are consumed, is far superior for health and athletic performance compared to a diet including animal products such as milk, eggs, and, of course, meat. Unfortunately, like so many of these documentaries, The Game Changers uses anecdotes and cherry-picked research to sway viewers opinions while ignoring research that clearly comes to a different conclusion.

There are many arguments used in film to convince viewers of their point. One of the arguments is that animal protein is linked to higher levels of inflammation versus plant protein. Chronic inflammation is associated with the development of cardiovascular disease, type 2 diabetes, cancer, and more. So, this could be a good argument for going vegan if true. Yet the documentary only includes research that supports its viewpoint, ignoring research that contradicts their arguments. So, lets examine some concepts and research on the topic.

There are many factors that must be controlled for in research comparing vegans or vegetarians with meat-eaters. For example, the vegan and vegetarian diet are strict diets. You must be very committed to your health to eat in that way. So, in general, it is much more likely that vegetarians and vegans are going to be pretty strict in other healthy behaviors, such as getting regular exercise, not smoking, and keeping their weight at a healthy level. So, if we look at meat-eaters versus vegetarians or vegans without controlling for these variables (and others), we wont know if differences between the groups are due to not eating meat or due to not exercising, smoking, being overweight, or some other variable.

This is significant because, as we know, being overweight or obese puts you at risk for developing all sorts of diseases. If were comparing overweight meat-eaters to healthy weight vegetarians, we wont know if the differences are due to consuming meat or simply being overweight.

Fortunately for us (and unfortunately for The Game Changers producers), we dont have to speculate about this concept. In a meta-analysis/meta-regression of randomized controlled trials (very strong study design) published this year in the journal Current Developments in Nutrition, authors examined the relationship between red meat, BMI, and inflammatory markers. The authors found that eating red meat was associated with higher levels of inflammation. HOWEVER, when the authors accounted for the differences in BMI, the association between red meat and inflammation was no longer significant while associations between BMI and inflammation were. It was the factor of being overweight that was associated with higher levels of inflammation, not eating red meat.

Another study that supports this is a randomized controlled trial published in 2016 in the journal Gastroenterology. This study compared high protein diets made up of either animal protein or plant protein on weight loss and inflammation in people with type 2 diabetes. The diets were matched for the same total calories, protein, carbohydrates, and fats. At the end of the study, both groups lost the same amount of weight and both groups decreased inflammation to the same degree. This continues to support that the beneficial effects of vegetarian and vegan diets are likely due to vegetarians/vegans consuming less total calories than meat eaters.

So, if youre a meat eater, it appears you can continue to enjoy meat and enjoy the same health benefits as vegetarians/vegans so long as you keep your weight at a healthy level and live a healthy, active lifestyle.

Check back at my next column as we continue to dive further into the research on this topic.

For this series of columns, I must give credit where its due. Dr. Layne Norton, a PhD in Nutrition, has published an extensive review of this topic so if youre looking for further detail, I encourage you to look his article up, The Game Changers Review A Scientific Analysis.

Nick McClary earned his doctor of physical therapy from the University of Tennessee. He also holds a masters in business administration. He is a native of Georgetown County, lives in Pawleys Island, and works in Georgetown. Send him your health and fitness questions at: nmcclaryDPT@gmail.com.

Read more:
McClary column: Meat or no-meat: That is the question - South Strand news

Arecent studyled by the Institute of Psychiatry, Psychology & Neuroscience in London, suggests that the number of people who experience eating disorders is growing, and skewing younger, with children as young as eight being diagnosed with an eating disorder. TheAmerican Psychiatric Associationdefines eating disorders as group of illnesses, in which the people experience severe disturbances in their eating behaviors and related thoughts and emotions. People with eating disorders typically become preoccupied with food and their body weight. Currently, there are an estimated 30 million people living in the United States with an eating disorder.

Recently, long distance runner Mary Cain detailed years of alleged abuse at the hands of Nike Oregon Project Coach Alberto Salazar. One constant aspect of this abuse was a reported fixation on Cains weight. Beyond the psychological trauma this pattern of abuse produced, Cain noted the cessation of her menstrual cycle, along with a series of bone fractures, which left her unable to compete.

Jena Shaw Tronieri, an assistant professor of psychiatry and director of Clinical Services at Penns Center for Weight and Eating Disorders, spoke recently about her work. Broadly, we would define an eating disorder as any disturbance in eating-related behavior that is associated with significant distress, is harmful to health, or impairs functioning in other areas of life.The three eating disorders that are currently recognized byDSM-5 [Diagnostic and statistical manual of mental disorders, 5th edition]and are most typically diagnosed in adolescence or adulthood are anorexia nervosa, bulimia nervosa, and binge-eating disorder.

It is important to note that not all dietary changes are signs of an eating disorder. Many people set goals to lose weight or to change their diet/exercise routine. In most cases, changes to diet and exercise that produce weight loss canbe beneficial and are associated with improvements in both health and wellbeing. To tell the difference, you would need to consider whether these behaviors were associated withdistress or impairment.

Read more at Penn Medicine News.

Read more:
Eating disorders grow more prevalent and skew younger - Penn: Office of University Communications

Dementia is a syndrome (a group of related symptoms) associated with an ongoing decline of brain functioning which is the result of damage caused by diseases, such as Alzheimers disease. Dementia can cause a host of progressively serious cognitive problems, such as memory loss and impaired understanding, so it is important to recognise the warning signs to slow down the progression. There's no certain way to prevent dementia but there is persuasive evidence that making lifestyle decisions to preserve and boost the brains functions can reduce the risk of developing the condition.

Growing research suggests that engaging in activities that keep the mind stimulated and sharp may help to ward off the threat of developing dementia, and a new study adds further weight to this claim.

A new study conducted by the University of Edinburgh found that pensioners who played bridge, chess and Monopoly were more likely to stay mentally sharp.

To arrive at this conclusion, the researchers analysed data on 1,091 people who sat tests on memory, problem solving and thinking speed.

The tests started when subjectswere 70 and then were repeated every three years until they were 79.

READ MORE:Dementia cure: Huge boost as campaign to end illness gets 16BILLION

Those who played non-digital games, such as bingo, dominoes or crosswords suffered less decline in brain power.

This trend was particularly pronounced in memory and thinking speed, and the frequency of playing games also had a bearing on the results.

The average IQ score of pensioners who played games several times a week was one to three points higher.

Commenting on the findings, Professor Ian Deary said: We are narrowing down the sorts of activities that might help to keep people sharp in older age.

DON'T MISSHowto live longer: This type of exercise found to be best for increasing life expectancy [TIPS]How to live longer: Best diet to boost life expectancy - three foods to eat[TIPS] Best supplements for tiredness: Taking this key mineral has been proven to boost energy[TIPS]

Itd be good to find out if some of these games are more potent than others.

Age UKs Caroline Abrahams said: Even though some peoples thinking skills can decline as they get older, this research is further evidence it doesnt have to be inevitable.

Eating a healthy, balanced diet has been associated with a lower risk of dementia, and certain health bodies have highlighted the link between following a Mediterranean diet and a lower risk of developing dementia.

There is some evidence that eating a Mediterranean-style diet can reduce the risk of developing problems with memory and thinking, and getting some forms of dementia, according to the Alzheimerss Society.

Mediterranean diets are traditionally high in fruits, vegetables, legumes and cereals, with moderate consumption of oily fish and dairy, and low in meat, sugar and saturated fat.

As the Alzheimerss Society explains, research in the 1960s showed that men from Mediterranean regions who adhered to traditional diets had lower rates of heart attacks.

This prompted the continual investigation into the potential health benefits of the diet.

It is believed that high levels of antioxidants from the high intake of fruits and vegetables may help to protect against some of the damage to brain cells associated with Alzheimer's disease, as well as increasing the levels of proteins in the brain that protect brain cells from this damage.

Antioxidants are substances that can prevent or slow damage to cells caused by free radicals, unstable molecules that the body produces.

Exercise may also reduce the risk of developing dementia and several studies have revealed an association between physical activity and reduced risk.

One particular study looked at health behaviours of over 2,000 men in Wales, and followed them for 35 years.

Of the five behaviours that were assessed (regular exercise, not smoking, moderate alcohol intake, healthy body weight and healthy diet), exercise had the greatest effect in terms of reducing dementia risk.

Read more:
Dementia: Playing this game may prevent the development of symptoms - Express

CARTHAGE As part of the hospitals Community Engagement Series and tying the presentations into the Blue Zone initiative, Carthage Area Hospital presented a free Diabetes Awareness dinner Nov. 20, in observance of National Diabetes Month.

Welcoming 40 attendees, foundation and marketing executive director Taylour Scanlin, pointed out diabetes is the seventh leading cause of death in the United States. She noted that programs like this one help eduction the public about ways to prevent and manage diseases.

We want to help keep you out of the hospital and reduce health costs, said Ms. Scanlin.

David Gunderson, program manager for care management program-health home, tied the evenings program into the hospitals participation in the Blue Zone initiative.

National Geographic did a study of five geographic locations worldwide where people live longer, healthier lives.

Commonalities of the regions include, eating a plant-based diet, moving manually, taking time to decompress, a belief in God and having a little wine with dinner, Mr. Gunderson said.

There are ways to improve your life, diet, exercise, learn to relax, change your mind set, he said. Prevention is the best medicine.

While attendees ate plant-based dinners of Greek salad, squash soup, rice and bean stuffed peppers and whole-wheat rolls, the speakers presented information on all aspects of prevention and treatment of diabetes.

Dr. Leilani Garcia, internal medicine and hospitalist program director, said Education is power.

The doctor explained that diabetes is a chronic disease characterized by high levels of sugar glucose in the blood due to the pancreas failing to make enough insulin or cells failing to respond properly to the insulin produced in the body.

She noted 30 million Americans have diabetes, 84 million have prediabetes although many do not know they have it. This year 1.5 million Americans were diagnosed with diabetes. Diabetes causes more deaths than breast cancer and AIDS combined. She recommended testing through which a AIC of 6.5 or greater, a fasting plasma glucose greater than 126 or a two-hour or random plasma glucose greater than 200 is diagnosed as diabetes. It is recommended the adults be tested at least every three years starting at age 45 or more often if risk factors for diabetes are present such as family history or obesity.

The disease affects the entire body heart, kidneys, eyes, nervous system, skin and can lead to stroke, peripheral vascular disease, high blood pressure, coronary artery disease and recurring infections.

At least 65% of people with diabetes die of heart disease or stroke, said Dr. Garcia.

Therapy specialist William Blunden got everyone on their feet to stretch before relating how exercise can help control the disease.

He noted people in the Blue Zones tend to have less heart disease, diabetes and other health problems related to aging due in part to getting at least 30 minutes of exercise or activity each day.

Mr. Blunden said people in the Blue Zones also die quicker.

They live to the end, he explained. At age 90 they die in five years. In the United States it takes some people five to seven years to die.

He gave suggestions for getting more active, less sedentary lifestyle including to break up the 30 minutes of activity into three 10-minute segments, working at your own pace while following exercise programs on television or DVDs or to do the movements seated.

Dietitian Carly Draper, Director of Community Nutrition and Diabetes Education, talked about how nutrition affects diabetes.

She suggested utilizing a smaller 9-inch plate for meals which is divided in half with that side filled with non starch vegetables, half of the other side is for lean protein and the last quarter for whole grains.

Clinical pharmacist Christopher Bradley discussed medication used to treat diabetes. He stressed the importance of complying with the prescribed medication taking doses when and how instructed.

This event concluded the hospitals Community Engagement Series for the year but plans are in the works to continue the education series in 2020. For more information about the hospitals programs visit its website at http://www.carthagehospital.com.

See more here:
Carthage hospital offers information and a free dinner - NNY360

Countless studies underline the importance of eating a healthy, balanced diet to ward off the risk of a wide range of chronic diseases, all of which pose a threat to your life expectancy. Following a heart-healthy diet is often singled out as one of the best defenses against mortality because heart disease is one of the main causes of death in the UK. The focus on the type of foods you should eat has often overshadowed another important factor - how often you should eat.

Attempting to fill in the gaps, a recent study set out to investigate the link between fasting and longevity, and the result makes a forceful case for intermittent fasting.

According to an animal study, carried out by the National Institute on Aging (NIA), intermittent fasting may boost longevity.

A group of scientists from the NIA, the University of Wisconsin-Madison and the Pennington Biomedical Research Center in Louisiana found that increasing time between meals improved the overall health of male mice and lengthened their lives compared to mice that ate more frequently.

Bolstering the finding, the health benefits were independent of what the mice ate or how many calories they consumed.

READ MORE:How to get rid of visceral fat: Three diet tips to reduce the harmful belly fat

This study showed that mice who ate one meal per day, and thus had the longest fasting period, seemed to have a longer lifespan and better outcomes for common age-related liver disease and metabolic disorders, said NIA Director Richard Hodes, M.D.

Commenting on the finding, lead author, Rafael de Cabo, Ph.D said: Prolonged, daily fasting times could help improve health and survival for humans, but scientists are working to find out how long you need to fast every day to see some of the benefits seen in the animals. That's the next big question to answer."

In addition, fasting has been shown to improve mechanisms that can lead to life-threatening complications in human subjects too.

One small study revealed that eight weeks of alternate-day fasting reduced levels of bad LDL cholesterol and blood triglycerides by 25 percent and 32 percent respectively.

DON'T MISSLung cancer symptoms: Three major clues in a persons hands that could signal the disease[INSIGHT] Best supplements for tiredness: Taking this key mineral has been proven to boost energy[TIPS] How to get rid of visceral fat: Why this popular food may reduce the dangerous belly fat[TIPS]

LDL cholesterol and triglycerides are types of fat found in the body, and, as the American Heart Association explained: A high triglyceride level combined with high LDL (bad) cholesterol or low HDL (good) cholesterol is linked with fatty buildups within the artery walls, which increases the risk of heart attack and stroke.

Another study in 110 obese adults showed that fasting for three weeks under medical supervision significantly decreased blood pressure, as well as levels of blood triglycerides, total cholesterol and bad LDL cholesterol.

High blood pressure can also act as a catalyst for deadly cardiovascular complications, posing a risk to longevity.

In addition, one study in 4,629 people associated fasting with a lower risk of coronary artery disease, as well as a significantly lower risk of diabetes, which is a major risk factor for heart disease.

Mounting evidence also shows that exercise plays an essential role in extending your lifespan, and a large population-based cohort study showed that the benefits to longevity extend across all ages.

The analysis revealed that, "regardless of past activity levels," people who increased their activity levels over time were less likely to die from any cause than people who were "consistently inactive, noted the study researchers

The optimal health benefits were seen among individuals who had high physical activity levels at the start of the study and increased them over time.

People who upped their fitness levels over time were 42 percent less likely to die prematurely from any cause.

Read the original post:
How to live longer: Best diet to increase life expectancy - how often should you eat? - Express

If youve never set foot inside a gym or even played any sport as a hobby, fret not. Not being active in the past cannot deter you from your weight loss goals in the present.

19-year-old Anshul Padamchand Pokharna tells us that growing up he had given very little importance to any kind of physical activities and sports and ate whatever he wanted. And, of course, the natural consequence of this lifestyle was a steady weight gain. Two years ago, I weighed a whopping 115 kgs, and was clearly obese. But what made matters even worse was the fact that I would get exhausted after 30 seconds of any sort of physical activity. Reason being I had never trained my body to do so before. This state of being ignited a spark inside me to better myself, he says.

"I lost 55 kgs in a span of two years with the help of the below weight loss plan. And now, I aspire to compete as an athlete and also help other people get fit. I have enrolled myself in a few fitness courses to gain more knowledge, he adds.

To lose weight, the first thing I did was join the gym. After joining the gym, I hired a personal trainer for 7 months and learned various forms of exercises for him. I also tried different kinds of weight loss diet plans during this period. He outlines both his weight loss exercise regime and diet plan below.

Flat bench press: 4 sets, 8-12 reps

Incline bench press: 4 sets, 8-12 reps

Decline bench press: 4 sets, 8-12 reps

Incline Dumbbell Flyes: 4 sets, 8-12 reps

Cable Crossover: 4 sets, 8-12 reps

Tricep Pushdown: 4 sets,8-12 reps

Standing Dumbbell Tricep Extension: 4sets, 8-12 reps

Tricep Skull Crusher: 4 sets, 8-12 reps

Superset

Dips: Tricep version 1 set, 25 reps

Pushups: 1 set, 30 reps

Cardio

Running

Abs

Air Bike: 1 min

Leg Raises: 1 min

Flutter Kick: 1 min

Russian Twist: 1 min

Deadlift: 4 sets, 8-12 reps

Single Arm Dumbbell Row: 4 sets, 8-12 reps

Lat PullDown: 4 sets, 8-12 reps

Seated Cable Row: 4 sets, 8-12 reps

Pull Ups: 4 sets, 8-12 reps

Shrugs: 4 sets, 8-12 reps

Barbell Curl: 4 sets, 8-12 reps

Dumbbell Bicep Curl: 4 sets, 8-12 reps

Hammer Curl: 4 sets, 8-12 reps

Incline Dumbbell Curl: 4 sets, 8-12 reps

Concentration Curl: 4 sets, 8-12 reps

Cardio

Running

Barbell Squats: 4 sets, 8-12 reps

Dumbbell Squats: 4 sets, 8-12 reps

Dumbbell Lunges: 4 sets, 8-12 reps

Leg Press: 4 sets, 8-12 reps

Leg Extensions: 4 sets, 8-12 reps

Leg curls: 4 sets, 8-12 reps

Standing Calf Raises: 4 sets, 8-12 reps

Overhead Press: 4 sets, 8-12 reps

Arnold Dumbbell Press: 4 sets, 8-12 reps

Side Lateral Raise: 4 sets, 8-12 reps

Front Raise: 4 sets, 8-12 reps

Cardio

Running

Abs

Air Bike: 1 min

Leg Raises: 1 min

Flutter Kick: 1 min

Russian Twist: 1 min

ALSO READ: The key to not leaving the gym and staying motivated, according to The Rock

"After losing 27 kgs via the help of this routine and after following an eclectic slew of diets, I hit a weight loss plateau due to a setback and had also stopped gymming for a while in between. Thus, I was almost back to my old lifestyle. This resulted in a 10 kgs gain. So, to be able to start afresh, I started researching and reading a lot of different kinds body transformation articles online and came across an article of my current fitness coach and mentor. I approached him on Instagram and enrolled for a transformation program. I got quantified diets every 10 days and as the months passed, I started losing weight again and ultimately reached the best shape of my life."

My diet plan used to change every 10 days according to my body weight and condition. The food items used to remain the same but the Calories, Macros and Micros use to change.

Pre-workout: A cup of Black coffee

Post-workout (Breakfast): Protein shake + Chocos + Milk + Bananas

Lunch: Soya chunks + Rice + Butter

Snacks: Bread with a couple of slices of cheese

Dinner: Paneer + Rice + Butter

"This diet plan also comprised an unlimited surplus of veggies and Whey protein and multivitamins (as and when necessary)."

ALSO READ: How to lose weight by calculating your macronutrients right

Currently, I am in my gaining phase and weigh 73 kgs. But soon I will embark on a mini cut phase. However, I think I have been able to maintain my weight by working out regularly and tracking my calories. Since my goal is to compete as an athlete in the near future my diet is on point. I have found my passion in gym and now its a very integral part of my life.

ALSO READ: How many calories should you eat every day to lose weight?

Three magical words: Its worth it! All the hard work, pain and suffering in the beginning fades away as you start getting closer to your goals. More importantly, stay patient, consistent and determined because all good things take time.

Disclaimer: The diet and workout routines shared by the respondents may or may not be approved by diet and fitness experts. GQ India doesn't encourage or endorse the weight loss tips & tricks shared by the person in the article. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

NOW READ

The best abs workout: the only 6 exercises you need to get a six-pack

How to lose weight like this guy who lost 27 kgs by clubbing these two genius weight loss hacks together

Swimming workouts: what to know before diving in

More on Fitness

Here is the original post:
How to lose weight like this guy who lost 55 kgs & is now learning about fitness to help others - GQ India - What a man's got to do

Avocado oil is still very new to the Indian markets and not all the consumers know the benefits of using the avocado oil. There are a number of reasons why you should add Avocado oil to your post-workout diet. Rushabh Parikh, Founder of Black & Green lists down the reasons.

As we know by now Avocado is packed with nutrients and tons of health benefits, it is not surprising to know why Avocado oil stimulates weight loss. It is a rich and creamy oil which makes you feel fuller for longer.Avocado oil is high in oleic acid, an omega-9 fatty acid and is naturally found in animal and plant oils, which scientists believe improve blood flow to muscles during exercise, and that the compound helps stimulate enzymes that transport fat to where it can be stored for energy.

Also Read|Avocado Dishes: Ways To Incorporate This Super Food In Your Diet

Avocado oil is known to be very rich in nutrients and helps them absorb better. The high levels of vitamin A, E and D also act as antioxidants and have a range of functions in the body.Diets containing avocado oil also alter the levels of essential fatty oils in the kidneys.

Avocado oil is high in monounsaturated fats and low in saturated fats. It is also cholesterol-free.Adding this oil to your diet can help to lower low-density lipid (LDL) or 'bad' cholesterol levels. As the oil is also high in potassium and vitamin E, it helps keep the blood vessels healthy by eradicating free radicals. Avocado oil helps alter the essential fatty oils in the kidney which in turn affects how they respond to the hormones that regulate your blood pressure.

Also Read|Avocado Recipes: 5 Ways To Include Healthy Avocados In Your Diet

To keep your joints lubricated and moving with ease, you need foods rich in antioxidants and healthy fats.Avocados are rich in monounsaturated fats, which help promote cartilage repair. Avocadosare also rich in the carotenoid lutein. Unlike most fruits,avocado oil is a good source of vitamin E, a micronutrient with anti-inflammatory effects. Diets high in these compounds are linked to a decreased risk of thejointdamage seen in early osteoarthritis.

Also Read|Diet Tips: Why Should Avocado Be A Part Of Your Everyday Diet Plan

Avocados are a rich source of anti-inflammatory monosaturated 'good' fats and phytosterols. These are especially important nutrients for high impact athletes, including runners and triathletes, who are prone to inflammation of the joints. Hence you should add avocado oil post-work-out.

Also Read|Avocado - Here's Everything You Need To Know About The Superfood

Disclaimer:The content provided above is for information purpose. This is no way intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.

See the rest here:
Avocado Oil: Five reasons why you need to add it to your post-workout diet - Republic World - Republic World

We've all heard that we should "eat less" and "move more" when trying to lose weight, but this advice is a little vague. Take eating less, for example: Exactly how many calories should you be aiming to cut each day to get the scale moving in the right direction?

How many calories you should cut to lose weight depends on where you are in your journey, but experts agree that 500 is a good place to start for most. Credit: 10'000 Hours/DigitalVision/GettyImages

To figure this out, your goal needs to be broken up into practical and digestible pieces. Sure, losing 5 pounds a week sounds great, but what it takes for most of us to do that is not enjoyable, sustainable or safe. Instead, set realistic and approachable daily and weekly goals that will help you get there. Here's how.

Did you know that keeping a food diary is one of the most effective ways to manage your weight? Download the MyPlate app to easily track calories, stay focused and achieve your goals!

For those looking to lose weight, sources like the 2015-2020 Dietary Guidelines for Americans recommend cutting 500 to 750 calories a day. How did they land on that "magic range?" Well, cutting this amount from your diet each day should equate to about a 1 to 1.5 pounds weight loss each week, which is considered safe and maintainable in the long run, according to the National Institutes of Health.

Here's the breakdown on how that works:

In September 1958, a doctor named Max Wishnofsky published a paper in the American Journal of Clinical Nutrition concluding that 3,500 calories equals about 1 pound of fat. Thus, it's estimated that you need to burn about 3,500 calories to lose 1 pound. Based on this, if you cut about 500 to 750 calories a day from your diet, you should create a weekly calorie deficit between 3,500 and 5,250, which means you'll lose about 1 to 1.5 pounds in that timeframe.

While that sounds pretty straightforward, it's actually a bit more complex, as explained in a June 2014 Journal of Academy of Nutrition and Dietetics article. That's because when we lose weight, we don't just shed fat we lose a bit of water and muscle along with the fat. Additionally, as we lose weight, our metabolism typically slows for two reasons: There's less of us to feed and we're losing some muscle, which is metabolically active (aka helps us burn calories).

The takeaway? Cutting 500 to 750 calories a daily is still a safe and effective way to start your weight-loss journey. But as you begin to lose weight, you'll want to make adjustments to your calorie needs, especially if your weight loss plateaus. Additionally, incorporating resistance training as part of your exercise regimen will help you to maintain and build muscle, which boosts your metabolism.

Cutting more calories to reach your goal faster isn't a great idea. As mentioned earlier, sure, losing 5 pounds a week sounds efficient, but the calorie deprivation and extensive exercise it would take for most of us to reach that goal is exhausting, difficult to maintain and, quite frankly, unhealthy.

One way the "more is better" approach is counterproductive is by slowing your metabolism. When you drastically cut your calories, your body slows down in an attempt to conserve energy ("starvation mode"); the opposite of what you're looking for when trying to lose weight.

An August 2016 study published in Obesity looked at the long-term outcomes of The Biggest Loser contestants, known for weight-loss success as a result of significant calorie restriction and excessive exercise regimens. The study found that, immediately following the competition, the contestants' weight loss was significant but they were naturally burning about 600 calories less than when they started. And six years after the competition, their metabolisms had slowed even further.

A slowed metabolism as a result of cutting too many calories too quickly can happen in the short-term, too. An older study, published March 2006 in Environmental Health and Preventative Medicine, restricted daily intake to 1,462 and 1,114 calories in two groups of people over four days. Both groups of people lost the same amount of weight, but the lower-calorie group had a greater reduction in their basal metabolic rate (13 percent) compared to the other group (6 percent reduction).

You also run the risk of nutritional deficiencies if you're not getting enough calories and ultimately eating enough food. According to Harvard Health Publishing, women shouldn't dip below 1,200 calories per day, and men shouldn't consume less than 1,500 calories per day unless you're working with a healthcare professional.

The majority of people can use the Dietary Guidelines for Americans to determine how many calories they should be eating each day based on their sex, age and activity level. And if you're trying to lose weight initially, you can subtract 500 to 750 calories from that number to get you started, then adjust as needed as you go. But keep in mind that cutting that amount per day from your diet might not be appropriate for everyone, especially if it you puts you below the 1,200- or 1,500-calorie thresholds mentioned earlier for women and men, respectively.

To make it even easier on yourself, you can download the MyPlate tracker to determine your daily calorie needs to meet your specific goals. It also makes it easier to update your needs as your weight and exercise regimen change.

More here:
If You Want to Lose Weight and Keep It Off, This is the Magic Number of Calories to Cut Every Day - LIVESTRONG.COM