Showing posts with label Diet. Show all posts
Showing posts with label Diet. Show all posts
Sunday, November 29, 2015
Thursday, June 27, 2013
101 Ways To Lose Weight
I lost around 13 kgs in 13 weeks towards the beginning of this year...
Check http://siddhesh-fightingfit.blogspot.in/2013/04/the-story-in-pics.html for the story in pics :)
Now, while my pancreas did help a lot initially, it's been strict diet control and exercise that helped me keep the tires from coming back full steam.
A lot of people have asked me the secret, so here goes..
1) Avoid that machine coffee in office - it adds dollops of sugar, and most of us end up having those multiple breaks for coffee before and after meetings. Instead, keep some flavoured green teas in your office, and instead of stuffing yourself with sugar, go for warm water and the anti-oxidants, all at 0 calories!
2) Avoid Pepsi, Coke, Sprite and all other variants. Soft drink advertisements should be absolutely banned on TV, and every bottle should come with a health hazard warning. Instead, if you love the fizz and can't get that chicken down your throat without it, try plain chilled soda, and then experiment with a dash of lemon - and as far as possible, avoid the salt or sugar option. Just go with plain soda and lime juice.
3) Avoid fruit juices - even those which claim to be 100% real with no sugar added. Instead, fill up on fruits. Yes, some fruits like grapes, banana and chickoo are slightly more sugary than apples, for example, but most fruits are great. Berries, watermelon, oranges and even mangos can be enjoyed, as long as you don't over do it. One a day, for example, is perfectly fine!
4) When you have a choice, choose a fruit over rice or chapatis. Stuff yourself with leafy, green veggies. Salads are awesome; just don't use too much of dressing!
5) Have breakfast - that's a must! Many small meals through the day, instead of few large ones.
6) Drink lots of water - but again, in moderation please. A few sips now and then is preferred to gulping down barrels.
7) Avoid eating at night in front of the TV, or simply because you have nothing else to do. For such situations, keep some chana or nuts (no masala please!), or an apple.
8) Don't starve yourself. While you shouldn't indulge your cravings, giving in to an ice cream or a gulab jamun once in a while is perfectly OK!
For exercise,
1) Just walk - and try and make it brisk. Walking while talking on the phone isn't a good idea, because in addition to increasing the risk of being run down or falling into a gutter, it also slows you down. Walk to the market, walk to the DVD store. Park further away than you need to. Take the stairs. Try and get in 30-45 min of brisk walking every day.
2) Get some simple dumb bells, or exercise cycle or stepper, and place it in front of the TV - convert your sofa sessions into calorie burning sessions!
And there are 91 other ways - for which you will need to wait for my book :)
Check http://siddhesh-fightingfit.blogspot.in/2013/04/the-story-in-pics.html for the story in pics :)
Now, while my pancreas did help a lot initially, it's been strict diet control and exercise that helped me keep the tires from coming back full steam.
A lot of people have asked me the secret, so here goes..
1) Avoid that machine coffee in office - it adds dollops of sugar, and most of us end up having those multiple breaks for coffee before and after meetings. Instead, keep some flavoured green teas in your office, and instead of stuffing yourself with sugar, go for warm water and the anti-oxidants, all at 0 calories!
2) Avoid Pepsi, Coke, Sprite and all other variants. Soft drink advertisements should be absolutely banned on TV, and every bottle should come with a health hazard warning. Instead, if you love the fizz and can't get that chicken down your throat without it, try plain chilled soda, and then experiment with a dash of lemon - and as far as possible, avoid the salt or sugar option. Just go with plain soda and lime juice.
3) Avoid fruit juices - even those which claim to be 100% real with no sugar added. Instead, fill up on fruits. Yes, some fruits like grapes, banana and chickoo are slightly more sugary than apples, for example, but most fruits are great. Berries, watermelon, oranges and even mangos can be enjoyed, as long as you don't over do it. One a day, for example, is perfectly fine!
4) When you have a choice, choose a fruit over rice or chapatis. Stuff yourself with leafy, green veggies. Salads are awesome; just don't use too much of dressing!
5) Have breakfast - that's a must! Many small meals through the day, instead of few large ones.
6) Drink lots of water - but again, in moderation please. A few sips now and then is preferred to gulping down barrels.
7) Avoid eating at night in front of the TV, or simply because you have nothing else to do. For such situations, keep some chana or nuts (no masala please!), or an apple.
8) Don't starve yourself. While you shouldn't indulge your cravings, giving in to an ice cream or a gulab jamun once in a while is perfectly OK!
For exercise,
1) Just walk - and try and make it brisk. Walking while talking on the phone isn't a good idea, because in addition to increasing the risk of being run down or falling into a gutter, it also slows you down. Walk to the market, walk to the DVD store. Park further away than you need to. Take the stairs. Try and get in 30-45 min of brisk walking every day.
2) Get some simple dumb bells, or exercise cycle or stepper, and place it in front of the TV - convert your sofa sessions into calorie burning sessions!
And there are 91 other ways - for which you will need to wait for my book :)
Tuesday, June 19, 2007
Ripley's Believe It or Not: Diet Diary
1) I am losing weight - 700 gms in 10 days
2) I am losing weight - and here comes the surprise - from my right side!
No, I am not kidding! I swear I verified every possible way. My body seems to be burning fat from one side, forgetting the other! And as a result, the tire around my waist seems to be deflated on one side only :)
I knew you wouldn't believe it....
2) I am losing weight - and here comes the surprise - from my right side!
No, I am not kidding! I swear I verified every possible way. My body seems to be burning fat from one side, forgetting the other! And as a result, the tire around my waist seems to be deflated on one side only :)
I knew you wouldn't believe it....
Sunday, June 17, 2007
Healing Fats!
Contrary to polular belief, you don’t need to be concerned with the quantity of fat in your diet, rather you need to be concerned with the TYPE - and saturated fat is not the real enemy. Saturated fats, found mostly in animal products like butter, cheese and fatty meats, are not as dangerous as you may believe. Saturated fats offer a number of health benefits and play many important roles in the body. Some vegetable oils (coconut and palm) also contain saturated fat. Coconut oil, therefore, is a particularly healthy choice.
Trans-fatty acids, formed through a process called "hydrogenation", are found in processed foods and fried foods. Trans-fatty acids are much worse for you than saturated fats. Not only can they raise LDL (bad) cholesterol levels and lower HDL (good) cholesterol, but they have also been linked to heart disease.
Healing fats are oils that contain Essential Fatty Acids.
What Are Essential Fatty Acids (EFAs)?
The word 'Essential" is used because they are something our body can not produce, we must get these Essential Fatty Acids from outside (from food or supplements). The essential fatty acids are two of the most important of all the essential elements, ranking right up there with protein, as protein and the EFAs work hand-in-hand with each other. Essential Fatty Acids (EFAs) - are the building bricks of our health.
What does EFA accomplish in the body?
EFAs are involved with producing life energy in our bodies from food substances, and moving that energy throughout our systems. They govern growth, vitality, and mental state. They hook up oxygen, electron transport, and energy in the process of oxidation. Oxidation, the central and most important moment-to-moment living process in our body, is the `burning' of food to produce the energy required for life processes. EFAs are also important in oxygen transfer, hemoglobin production, and control of nutrients through cell membranes. They markedly shorten recovery time from fatigue. And EFAs are also key in preventing damage from hard fats. EFAs are anti-sticky and tend to disperse them. EFAs play a part in almost every function of our body, far too many to list here.
What is hydrogenated fat?
Hydrogenation is a way of making vegetable oil harden at room temperature. Small particles of nickel or copper are added and the mix is heated to very high temperatures under pressure for up to eight hours while hydrogen gas is injected. This process destroys the essential fatty acids in the oil and replaces them with deformed trans fatty acids. These trans fats formed by hydrogenation are unnatural and as a result the human body is not well-equipped to deal with them. They also compete with essential fatty acids for absorption in the body. This blocks or delays the work of the essential fatty acids, creating deficiencies and imbalance throughout the metabolism, including fatty deposits in the arteries.
Use only cold pressed (expeller pressed) nonrefined oils, (keep refrigerated) and non heated and not exposed to the light or air. No margarine (margarine is made from hydrogenated fats, and refined oils, that why it is hard). Margarine is one of the worst foods you can eat. No Hydrogenated Fat ( HF ) (HF is made from trans fatty acids). Use no oils from supermarkets , they are heated and refined (EFA are removed). The most dangerous fats are typically found in margarine, shortenings, and heated oils.
The important Omega-3/Omega-6 ratio
The goal is to increase your intake of the omega-3 fats found in fish oil, and reduce your intake of omega-6 fats.
The primary sources of omega-6 are corn, canola, safflower and sunflower oil; these oils are overabundant in the typical diet, which explains our excess omega-6 levels. Avoid or limit these oils. Omega-3, meanwhile, is typically found in flaxseed oil, walnut oil, and fish oil. By far, the best type of omega-3 fats are those found in that last category, fish. That's because the omega-3 in fish is high in two fatty acids crucial to human health, DHA and EPA. These two fatty acids are pivotal in preventing heart disease, cancer, and many other diseases. The human brain is also highly dependent on DHA - low DHA levels have been linked to depression, schizophrenia, memory loss, and a higher risk of developing Alzheimer's. Researchers are now also linking inadequate intake of these omega-3 fats in pregnant women to premature birth and low birth weight, and to hyperactivity in children.
In summary,
1) Consumption of fish oil is highly encouraged as a key ingredient in improving your health. Extra virgin olive oil is great too. Coconut oil is also great, if you use the fats for frying.
2) Do not use refined or hydrogenated fats - these contain trans-fatty acids that are the real problem! Avoid margarine, avoid sunflower.
Udo Erasmus' book, "Fats That Heal, Fats That Kill", is recommended reading!
Trans-fatty acids, formed through a process called "hydrogenation", are found in processed foods and fried foods. Trans-fatty acids are much worse for you than saturated fats. Not only can they raise LDL (bad) cholesterol levels and lower HDL (good) cholesterol, but they have also been linked to heart disease.
Healing fats are oils that contain Essential Fatty Acids.
What Are Essential Fatty Acids (EFAs)?
The word 'Essential" is used because they are something our body can not produce, we must get these Essential Fatty Acids from outside (from food or supplements). The essential fatty acids are two of the most important of all the essential elements, ranking right up there with protein, as protein and the EFAs work hand-in-hand with each other. Essential Fatty Acids (EFAs) - are the building bricks of our health.
What does EFA accomplish in the body?
EFAs are involved with producing life energy in our bodies from food substances, and moving that energy throughout our systems. They govern growth, vitality, and mental state. They hook up oxygen, electron transport, and energy in the process of oxidation. Oxidation, the central and most important moment-to-moment living process in our body, is the `burning' of food to produce the energy required for life processes. EFAs are also important in oxygen transfer, hemoglobin production, and control of nutrients through cell membranes. They markedly shorten recovery time from fatigue. And EFAs are also key in preventing damage from hard fats. EFAs are anti-sticky and tend to disperse them. EFAs play a part in almost every function of our body, far too many to list here.
What is hydrogenated fat?
Hydrogenation is a way of making vegetable oil harden at room temperature. Small particles of nickel or copper are added and the mix is heated to very high temperatures under pressure for up to eight hours while hydrogen gas is injected. This process destroys the essential fatty acids in the oil and replaces them with deformed trans fatty acids. These trans fats formed by hydrogenation are unnatural and as a result the human body is not well-equipped to deal with them. They also compete with essential fatty acids for absorption in the body. This blocks or delays the work of the essential fatty acids, creating deficiencies and imbalance throughout the metabolism, including fatty deposits in the arteries.
Use only cold pressed (expeller pressed) nonrefined oils, (keep refrigerated) and non heated and not exposed to the light or air. No margarine (margarine is made from hydrogenated fats, and refined oils, that why it is hard). Margarine is one of the worst foods you can eat. No Hydrogenated Fat ( HF ) (HF is made from trans fatty acids). Use no oils from supermarkets , they are heated and refined (EFA are removed). The most dangerous fats are typically found in margarine, shortenings, and heated oils.
The important Omega-3/Omega-6 ratio
The goal is to increase your intake of the omega-3 fats found in fish oil, and reduce your intake of omega-6 fats.
The primary sources of omega-6 are corn, canola, safflower and sunflower oil; these oils are overabundant in the typical diet, which explains our excess omega-6 levels. Avoid or limit these oils. Omega-3, meanwhile, is typically found in flaxseed oil, walnut oil, and fish oil. By far, the best type of omega-3 fats are those found in that last category, fish. That's because the omega-3 in fish is high in two fatty acids crucial to human health, DHA and EPA. These two fatty acids are pivotal in preventing heart disease, cancer, and many other diseases. The human brain is also highly dependent on DHA - low DHA levels have been linked to depression, schizophrenia, memory loss, and a higher risk of developing Alzheimer's. Researchers are now also linking inadequate intake of these omega-3 fats in pregnant women to premature birth and low birth weight, and to hyperactivity in children.
In summary,
1) Consumption of fish oil is highly encouraged as a key ingredient in improving your health. Extra virgin olive oil is great too. Coconut oil is also great, if you use the fats for frying.
2) Do not use refined or hydrogenated fats - these contain trans-fatty acids that are the real problem! Avoid margarine, avoid sunflower.
Udo Erasmus' book, "Fats That Heal, Fats That Kill", is recommended reading!
Olive Oil for Cooking!
Another strong recommendation - switch to Olive Oil for cooking.
Olive oil is a natural juice which preserves the taste, aroma, vitamins and properties of the olive fruit. Olive oil is the only vegetable oil that can be consumed as it is - freshly pressed from the fruit.
The beneficial health effects of olive oil are due to both its high content of monounsaturated fatty acids and its high content of antioxidative substances. Studies have shown that olive oil offers protection against heart disease by controlling LDL ("bad") cholesterol levels while raising HDL (the "good" cholesterol) levels.
Olive oil is very well tolerated by the stomach. In fact, olive oil's protective function has a beneficial effect on ulcers and gastritis. Olive oil activates the secretion of bile and pancreatic hormones much more naturally than prescribed drugs. Consequently, it lowers the incidence of gallstone formation.
But while all types of olive oil are sources of monounsaturated fat, EXTRA VIRGIN olive oil, from the first pressing of the olives, contains higher levels of antioxidants, particularly vitamin E and phenols, because it is less processed. Olive oil is clearly one of the good oils, one of the healing fats.
Expensive, and takes a few days of eating to get used to the different flavour, but switching to olive oil might be one of the best decisions you will ever take!
Olive oil is a natural juice which preserves the taste, aroma, vitamins and properties of the olive fruit. Olive oil is the only vegetable oil that can be consumed as it is - freshly pressed from the fruit.
The beneficial health effects of olive oil are due to both its high content of monounsaturated fatty acids and its high content of antioxidative substances. Studies have shown that olive oil offers protection against heart disease by controlling LDL ("bad") cholesterol levels while raising HDL (the "good" cholesterol) levels.
Olive oil is very well tolerated by the stomach. In fact, olive oil's protective function has a beneficial effect on ulcers and gastritis. Olive oil activates the secretion of bile and pancreatic hormones much more naturally than prescribed drugs. Consequently, it lowers the incidence of gallstone formation.
But while all types of olive oil are sources of monounsaturated fat, EXTRA VIRGIN olive oil, from the first pressing of the olives, contains higher levels of antioxidants, particularly vitamin E and phenols, because it is less processed. Olive oil is clearly one of the good oils, one of the healing fats.
Expensive, and takes a few days of eating to get used to the different flavour, but switching to olive oil might be one of the best decisions you will ever take!
Green Tea
A diet suggestion for everyone - whether or not you have weight control problems. Have green tea. Any time you feel the need to take a short break and have something, don't reach for that heavy milk-and-sugar tea of coffee from your office machine. Instead, keep a pack of green tea sachets with you. Get hot water, and dip one in it for 1-3 mins, and then have the slightly flavoured hot water. No milk, no sugar.
Scientific research in both Asia and the west is providing hard evidence for the health benefits long associated with drinking green tea. For example, in 1994 the Journal of the National Cancer Institute published the results of an epidemiological study indicating that drinking green tea reduced the risk of esophageal cancer in Chinese men and women by nearly sixty percent. University of Purdue researchers recently concluded that a compound in green tea inhibits the growth of cancer cells. There is also research indicating that drinking green tea lowers total cholesterol levels, as well as improving the ratio of good (HDL) cholesterol to bad (LDL) cholesterol.
The secret of green tea lies in the fact it is rich in catechin polyphenols, particularly epigallocatechin gallate (EGCG). EGCG is a powerful anti-oxidant: besides inhibiting the growth of cancer cells, it kills cancer cells without harming healthy tissue. It has also been effective in lowering LDL cholesterol levels, and inhibiting the abnormal formation of blood clots. The latter takes on added importance when you consider that thrombosis (the formation of abnormal blood clots) is the leading cause of heart attacks and stroke. To sum up, here are just a few medical conditions in which drinking green tea is reputed to be helpful: cancer, rheumatoid arthritis, high cholesterol levels and cariovascular disease.
In November, 1999, the American Journal of Clinical Nutrition published the results of a study at the University of Geneva in Switzerland. Researchers found that men who were given a combination of caffeine and green tea extract burned more calories than those given only caffeine or a placebo.
Green tea can even help prevent tooth decay! Just as its bacteria-destroying abilities can help prevent food poisoning, it can also kill the bacteria that causes dental plaque.
So what is green tea? What sets green tea apart from other teas is the way it is processed. Green tea leaves are steamed, which prevents the EGCG compound from being oxidized. By contrast, black and oolong tea leaves are made from fermented leaves, which results in the EGCG being converted into other compounds that are not nearly as effective in preventing and fighting various diseases.
Any disadvantages? Only one - insomnia, because it has caffeine. But hey, remember, it is only 30-60% as found in coffee, so unless you have never had coffee, and as long as you don't have the tea just before you go to sleep, you will be fine!
So, what are you waiting for? Go grab your green tea, today!
Scientific research in both Asia and the west is providing hard evidence for the health benefits long associated with drinking green tea. For example, in 1994 the Journal of the National Cancer Institute published the results of an epidemiological study indicating that drinking green tea reduced the risk of esophageal cancer in Chinese men and women by nearly sixty percent. University of Purdue researchers recently concluded that a compound in green tea inhibits the growth of cancer cells. There is also research indicating that drinking green tea lowers total cholesterol levels, as well as improving the ratio of good (HDL) cholesterol to bad (LDL) cholesterol.
The secret of green tea lies in the fact it is rich in catechin polyphenols, particularly epigallocatechin gallate (EGCG). EGCG is a powerful anti-oxidant: besides inhibiting the growth of cancer cells, it kills cancer cells without harming healthy tissue. It has also been effective in lowering LDL cholesterol levels, and inhibiting the abnormal formation of blood clots. The latter takes on added importance when you consider that thrombosis (the formation of abnormal blood clots) is the leading cause of heart attacks and stroke. To sum up, here are just a few medical conditions in which drinking green tea is reputed to be helpful: cancer, rheumatoid arthritis, high cholesterol levels and cariovascular disease.
In November, 1999, the American Journal of Clinical Nutrition published the results of a study at the University of Geneva in Switzerland. Researchers found that men who were given a combination of caffeine and green tea extract burned more calories than those given only caffeine or a placebo.
Green tea can even help prevent tooth decay! Just as its bacteria-destroying abilities can help prevent food poisoning, it can also kill the bacteria that causes dental plaque.
So what is green tea? What sets green tea apart from other teas is the way it is processed. Green tea leaves are steamed, which prevents the EGCG compound from being oxidized. By contrast, black and oolong tea leaves are made from fermented leaves, which results in the EGCG being converted into other compounds that are not nearly as effective in preventing and fighting various diseases.
Any disadvantages? Only one - insomnia, because it has caffeine. But hey, remember, it is only 30-60% as found in coffee, so unless you have never had coffee, and as long as you don't have the tea just before you go to sleep, you will be fine!
So, what are you waiting for? Go grab your green tea, today!
Monday, June 11, 2007
Diet Diary
Some more updates from my Mission Diet...
1) Started having green tea in office - pure tea, fresh from the gardens, in a dip dip pack, without sugar, without sugar free, without milk - aahhhh, it's heaven! Green tea is a very good antioxidant!
2) Walking upped to 50 mins a day, at around 4 kmph. Always after dinner, between 1030 to 1130, followed by a hot steam bath (before getting back to blogging :))
3) Olive oil for cooking.
4) Lots and lots of fruits.
5) Addiction to www.calorieking.com - try it out, you get awesome diet data on every possible food in town! Also, a habit of checking every food packet for dietery information.
6) Light breakfast in the morning, usually some juice and fruit, to get the metabolism running.
7) Cut down on eating in restaurants, and if indeed, then prefer grilled/tandoori fish.
8) Still no Pepsi. And now no ice cream.
1) Started having green tea in office - pure tea, fresh from the gardens, in a dip dip pack, without sugar, without sugar free, without milk - aahhhh, it's heaven! Green tea is a very good antioxidant!
2) Walking upped to 50 mins a day, at around 4 kmph. Always after dinner, between 1030 to 1130, followed by a hot steam bath (before getting back to blogging :))
3) Olive oil for cooking.
4) Lots and lots of fruits.
5) Addiction to www.calorieking.com - try it out, you get awesome diet data on every possible food in town! Also, a habit of checking every food packet for dietery information.
6) Light breakfast in the morning, usually some juice and fruit, to get the metabolism running.
7) Cut down on eating in restaurants, and if indeed, then prefer grilled/tandoori fish.
8) Still no Pepsi. And now no ice cream.
Tuesday, June 05, 2007
Diet Diary
Here's my progress report so far :)
Days: 6
Stopped white bread, rice, sugar - only brown bread or roti
Stopped Pepsi and ice creams
Cut down on eating out
Stopped coffee in office - replaced with water
Brisk walking 45 mins a day
2 Cod liver oil tablets twice a day
Weight lost: 0 gms
Days: 6
Stopped white bread, rice, sugar - only brown bread or roti
Stopped Pepsi and ice creams
Cut down on eating out
Stopped coffee in office - replaced with water
Brisk walking 45 mins a day
2 Cod liver oil tablets twice a day
Weight lost: 0 gms
Sunday, June 03, 2007
How to Eat Less and Enjoy More
1) Slow down the process - if you eat around 70 calories of the right fats (six walnuts, twelve almonds or 20 peanuts) around 20 mins before a meal, you can trick your hormones into believing you are already full. Remember, ghrelin reduction takes about 20 mins to kick in, and 65 calories to stimulate. When you sit down for your meal, you would have already started the process of being "full" and you will eat much less. That is also the reason you should eat slowly.
2) Fibers are great because they slow down the process of food moving from the stomach, and make you feel full longer and hungry lesser. Thus, in addition to decreasing insulin and controlling blood sugar, fiber also reduces calorie intake. Start with 1-2 grams and slowly increase to 5 grams. Oatmeal, cereal, whole grains and fruit, are great sources of fiber. Preferably, take it in the morning for breakfast.
3) Take smaller portions on your plate.
2) Fibers are great because they slow down the process of food moving from the stomach, and make you feel full longer and hungry lesser. Thus, in addition to decreasing insulin and controlling blood sugar, fiber also reduces calorie intake. Start with 1-2 grams and slowly increase to 5 grams. Oatmeal, cereal, whole grains and fruit, are great sources of fiber. Preferably, take it in the morning for breakfast.
3) Take smaller portions on your plate.
Obesity isn't only about Food!
Some wierd causes of obesity:
1) Deodorants - some of them contain chemicals that disrupt metabolism! Avoid those that contain aluminium or polychlorobiphenols.
2) Air conditioning - Your body can lose fat trying to make you warm or cool - avoiding the AC can be a great way to lose fat!
3) Stopping smoking - Nicotine helps the fight against fat!
4) Your mom - nothing you can do about it! The older she was when she gave birth to you, the more likely you are to become obese.
1) Deodorants - some of them contain chemicals that disrupt metabolism! Avoid those that contain aluminium or polychlorobiphenols.
2) Air conditioning - Your body can lose fat trying to make you warm or cool - avoiding the AC can be a great way to lose fat!
3) Stopping smoking - Nicotine helps the fight against fat!
4) Your mom - nothing you can do about it! The older she was when she gave birth to you, the more likely you are to become obese.
Diet 101
In the next few posts, you will get a good introduction to dieting... simply because I chanced about this great book on Dieting (YOU on a Diet), and well, not that I really NEED a book on dieting, or a diet for that matter :), but hey, you know, one should ALWAYS read new things!
OK, OK, first, let us get some basics right, and some myths shattered!
1) Don't watch your weight, watch your waist! Every body has it's own ideal weight, and that depends on a lot of factors including bone density! The metric to watch, therefore, is your waist. For women, the ideal waist is 32.5 inches, for men, 35. This should be measured at the belly button.
2) Starving yourself is the WORST form of dieting. Why? Because the moment you start starving, the body takes this as a sign that famine is on the way, and starts actually building up fat stores in your body!
3) When you lose weight without exercise, you lose both muscle and fat. When you build weight without exercise, you accumulate only fat! Hence people who try losing weight through crash diets, give up after some time, and add a lot more fat!
4) A high protein diet (chicken and fish) can help you reduce weight. Your body needs to use carbohydrates (excess of which is stored as fat) to break down proteins.
5) The hypothalamus in the brain is the area that looks after your wants and desires (hunger, thirst AND sex :)) Sometimes, drinking lots of water and having lots of sex can actually satisfy the body's hunger pangs! I am serious!
6)There are two chemicals in your body that affect your eating and dieting - CART (cocaine amphetamine regulatory transcript) and NPY (a protein called Neuropeptide Y). CART stimulates hypothalamus to increase metabolism, reduce appetite and increase insulin to deliver energy to muscle cells rather than be stored as fat. NPY has the opposite effect - it decreases metabolism and increases apetite.
7) CART and NPY are driven by two hormones in your body, leptin which influences CART, and ghrelin, which influences NPY. As you grow older, there are lesses leptin receptors in your hypothalamus - which means you feel less satisfied after eating, and hence tend to put on more weight. When you have stress, you have more of NPY and you tend to eat more! Get the connection?
8) Ghrelin works every couple of hours, sending hunger signals to the brain. Leptin is more long term. Thus, if you can get your leptin levels higher, you can beat those pangs easily. That's also another reason why smaller regular meals can actually help curb weight - it negates the build up of hunger pangs and it stops the body from accumulating fat deposits.
9) Nuts are excellent as regular snacks - they make you feel satisfied and kill your hunger pangs. On the other hand, High-fructose corn syrup, usually found in soft drinks, do nothing to address your hunger pangs, and make you want to eat more and unable to shut off your apetite.
That's all for diet 101 - watch out for a lot more in the coming days! And yes, watch your WAIST!
OK, OK, first, let us get some basics right, and some myths shattered!
1) Don't watch your weight, watch your waist! Every body has it's own ideal weight, and that depends on a lot of factors including bone density! The metric to watch, therefore, is your waist. For women, the ideal waist is 32.5 inches, for men, 35. This should be measured at the belly button.
2) Starving yourself is the WORST form of dieting. Why? Because the moment you start starving, the body takes this as a sign that famine is on the way, and starts actually building up fat stores in your body!
3) When you lose weight without exercise, you lose both muscle and fat. When you build weight without exercise, you accumulate only fat! Hence people who try losing weight through crash diets, give up after some time, and add a lot more fat!
4) A high protein diet (chicken and fish) can help you reduce weight. Your body needs to use carbohydrates (excess of which is stored as fat) to break down proteins.
5) The hypothalamus in the brain is the area that looks after your wants and desires (hunger, thirst AND sex :)) Sometimes, drinking lots of water and having lots of sex can actually satisfy the body's hunger pangs! I am serious!
6)There are two chemicals in your body that affect your eating and dieting - CART (cocaine amphetamine regulatory transcript) and NPY (a protein called Neuropeptide Y). CART stimulates hypothalamus to increase metabolism, reduce appetite and increase insulin to deliver energy to muscle cells rather than be stored as fat. NPY has the opposite effect - it decreases metabolism and increases apetite.
7) CART and NPY are driven by two hormones in your body, leptin which influences CART, and ghrelin, which influences NPY. As you grow older, there are lesses leptin receptors in your hypothalamus - which means you feel less satisfied after eating, and hence tend to put on more weight. When you have stress, you have more of NPY and you tend to eat more! Get the connection?
8) Ghrelin works every couple of hours, sending hunger signals to the brain. Leptin is more long term. Thus, if you can get your leptin levels higher, you can beat those pangs easily. That's also another reason why smaller regular meals can actually help curb weight - it negates the build up of hunger pangs and it stops the body from accumulating fat deposits.
9) Nuts are excellent as regular snacks - they make you feel satisfied and kill your hunger pangs. On the other hand, High-fructose corn syrup, usually found in soft drinks, do nothing to address your hunger pangs, and make you want to eat more and unable to shut off your apetite.
That's all for diet 101 - watch out for a lot more in the coming days! And yes, watch your WAIST!
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