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How to Debloat: 8 Simple Steps and What to Know – Healthline

Posted: August 12, 2021 at 1:46 am

Bloating can be frustrating, uncomfortable, and inconvenient.

Its common and can be caused by a variety of factors that range from food intolerances to constipation (1).

Fortunately, there are plenty of simple strategies you can use to quickly beat the bloat.

Here are 8 easy and effective ways to debloat in just one or a few days.

Staying well hydrated is crucial if youre trying to debloat, as drinking water regularly throughout the day can prevent fluid retention caused by dehydration (2).

Whats more, it can prevent constipation, which is a common cause of bloating (3, 4).

Ideally, stick to drinks like water or tea whenever possible and steer clear of sugar-sweetened beverages like soda, juice, and sports drinks.

Although hydration needs vary between people, the Institute of Medicine (IOM) recommends that men drink approximately 13 cups (3 liters) of water per day, while women should drink 9 cups (2.2 liters) (5).

Staying hydrated can prevent fluid retention and constipation, both of which can cause bloating.

Fiber is a compound found in plant foods. It moves slowly through your digestive tract, adding bulk to stools and delaying stomach emptying (6).

Adding more fiber to your diet offers many health benefits. These include increased regularity, which can help prevent constipation and bloating (7).

However, its important to add fiber to your diet gradually. Increasing your intake too quickly can worsen digestive issues like gas, bloating, and diarrhea (8).

According to the most recent Dietary Guidelines for Americans, most adults should aim for at least 14 grams of fiber for every 1,000 calories they consume (9).

Fiber can prevent constipation, which could decrease bloating. Because increasing your intake too quickly can worsen bloating and other digestive issues, you should add it gradually rather than suddenly.

Sodium is an important mineral that plays a key role in fluid balance (10).

Eating lots of high sodium foods can cause your body to retain more water, which may lead to bloating and puffiness. Thus, reducing your intake of these foods is a simple way to prevent those symptoms (11).

In particular, processed foods like fast food, convenience meals, fried foods, and salty snacks tend to be higher in sodium.

Instead, choose nutrient-dense, minimally processed ingredients whenever possible and experiment with herbs and spices to add flavor to your favorite foods.

Eating lots of high sodium foods can cause your body to retain more fluid and lead to bloating. Instead, opt for nutrient-dense, low sodium foods, and use herbs and spices to flavor your meals instead of salt.

Its important to be aware of any food allergies or intolerances that you may have, as these can contribute to bloating.

For example, lactose intolerance the inability to digest the natural sugar found in milk can cause symptoms like bloating, fullness, gas, stomach pain, and diarrhea (12).

Similarly, those with celiac disease a sensitivity to gluten may experience digestive issues like bloating after consuming gluten-containing foods like wheat, barley, and rye (13, 14).

Additionally, people with irritable bowel syndrome (IBS) are sometimes advised to limit foods high in fermentable oligo-, di-, mono-saccharides, and polyols (FODMAPs), which are carbs that are poorly absorbed in the digestive tract, to reduce gastrointestinal symptoms (15).

Being aware of which foods trigger your symptoms can help you modify your diet to prevent issues like bloating. Try keeping a food and symptoms journal for a few weeks to identify when your symptoms may arise.

Certain food intolerances can cause bloating and other digestive issues for some people. Identifying and avoiding triggering foods may limit your symptoms.

Sugar alcohols are a type of carb found naturally in certain fruits and vegetables. Theyre used as a low calorie sweetener in many processed foods.

Because theyre not fully digested by the body, they can cause digestive issues like gas, diarrhea, bloating, and stomach pain among some people (16).

Sugar alcohols are found in many processed foods like gum, granola bars, sugar-free candies, and soft drinks under names like xylitol, sorbitol, and maltitol. Thus, reducing your intake of these foods may minimize digestive side effects like bloating.

Sugar alcohols are not fully digested by your body and can cause digestive issues like bloating among some people. Avoiding foods with these ingredients may reduce these issues.

Mindful eating is a practice that involves minimizing external distractions, eating slowly, and paying close attention to how your food looks, tastes, and smells.

Studies show that practicing mindful eating can help prevent binge and emotional eating, which may decrease bloating and weight gain (17, 18).

Furthermore, chewing more slowly can help keep you from swallowing extra air, which is another common cause of gas and bloating (19, 20).

To get started, try eliminating distractions like TV or smartphone use while you eat, chewing each bite of food thoroughly, focusing on how your meals make you feel, and stopping once you feel full.

Mindful eating can help prevent overeating and keep you from swallowing extra air, which could decrease gas and bloating.

Probiotics are a type of beneficial bacteria found in the digestive tract. Theyve been linked to a long list of health benefits, ranging from increased weight loss to enhanced immune function (21).

Plus, some research suggests that increasing your intake of probiotics through food or supplements could reduce bloating and improve digestive health.

For instance, one review of 70 studies concluded that certain types of probiotics may promote regularity and decrease bloating and stomach distension in people with IBS (22).

Another study including 156 people with constipation found that taking a daily probiotic supplement for 2 weeks reduced digestive discomfort more than a placebo (23).

In addition to taking supplements, you can boost your intake of probiotics by adding more fermented foods and drinks to your diet, including sauerkraut, kimchi, miso, and kombucha. Other probiotic-rich foods include yogurt, tempeh, and kefir.

Increasing your intake of probiotics from fermented foods or supplements can improve digestive health and help you debloat.

Bloating can be caused by several factors, including gastrointestinal issues, food intolerances, and increased water retention.

When it comes to decreasing water retention to alleviate bloating, its important to keep in mind that theres a difference between losing water weight and body fat.

While the strategies listed above can help decrease bloating associated with fluid retention, water weight loss is usually short term and temporary.

In fact, short-term fluctuations in body weight can easily amount to 2.24.4 pounds (12 kg) over just a few days or weeks (24).

Meanwhile, losing body fat is a slower process that involves making long-term changes to your diet and lifestyle.

For the best and most sustainable results, its generally recommended to aim for 12 pounds (0.50.9 kg) of weight loss per week, and to achieve it via a combination of diet and exercise (25).

Thus, if your goal is to lose body fat and not just water retention weight, you may need to look further than the suggestions found in this article. Stop by this article for helpful tips on how to lose belly fat.

Water weight loss is short term and temporary. While losing water weight can help decrease bloating, long-term fat loss can only be achieved through dietary and exercise modifications.

Bloating is common and often uncomfortable, and a variety of factors can cause it.

Fortunately, using some of the tips outlined above can help alleviate bloating in just a few days.

If youre instead concerned with losing body fat, keep in mind that this takes longer than losing water weight. It also requires you to make other dietary and lifestyle changes if you want to see long-term, sustainable results.

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How to Debloat: 8 Simple Steps and What to Know - Healthline

Weight Loss: What Is Intermittent Fasting? How To Do It? Is It Safe? – NDTV Food

Posted: August 12, 2021 at 1:46 am

Intermittent Fasting is a weight loss diet that has become the fad of the generation. Also known as IF, Intermittent Fasting is not a diet at all, as in, it doesn't focus on what you are eating, it focuses on when you are eating. It creates eating patterns that alternate between the eating cycle and fasting cycles.

The focus of this diet is to restrict your eating to a few hours of the day. We already have a habit of fasting when we are sleeping at night. It is why the first day of the meal is called breakfast, to break the fast of the entire night. What intermittent fasting does is simply extend that fasting window for a longer duration.

Dr Rupali Datta, a clinical nutritionist and a member of the Indian Dietetic Association, says that "a lot of scientific evidence exists that support the efficacy ( of intermittent fasting), both in terms of achieving early weight loss and sustained weight-loss. When intermittent fasting is planned properly, there are no chances of getting a nutritional deficiency neither will it create a problem with your metabolism."

There are several methods of intermittent fasting. We are about to share the easiest, most popular and practical method. The focus of this method is to fast for 16-hours a day and eat only in an 8-hour window. The scheduling of these windows is up to you to decide. You will tend to skip one meal practising this method. You can either have breakfast and lunch or lunch and dinner in a day.

You can exercise with intermittent fasting.

There are other forms of intermittent fasting that are less popular than 16/8 method. The 5:2 method means you eat properly for 5 days of the week. The rest of the 2 days, you restrict your calories to 500-600. Eat stop eat is a fasting program where you fast once or twice for 24 hours. Alternate-Day Fasting focuses on fasting every alternate day.

During this fasting period, no food can be consumed. You can only drink water, coffee and tea during this time. Eating anything or drinking any caloric beverages will break your fast and the weight loss would be effective.

Also Read:Weight Loss Diets: Types of Fad Diets That Are Popular These Days

Intermittent fasting is safe for most people to practice. People popularly use this diet as a method to lose weight and people may see successful results. The added benefit of this diet is that it may help reduce insulin resistance and lower the risk of type-2 diabetes. Dr Rupali adds that " intermittent fasting has been proven in being effective in controlling excessive insulin in the blood".It may be beneficial for heart health as it may improve blood sugar levels, and blood pressure. However, it doesn't mean this method can work for all body types and therefore it doesn't guarantee weight loss.

You can eat all types of food.

Also Read:How to Control Diabetes: 10 Tips to Maintain Blood Sugar Level

And, like most diets, even Intermittent fasting has its side effects. You are more likely to experience increased hunger because of the long periods of fasting. Headaches may be experienced in the first few days of practising intermittent fasting. The hunger might affect your mood and make you more irritable. These are some cons of this eating pattern.

Every diet has its benefits and side effects and it doesn't mean that every diet may work out for us. Therefore, it is very important to understand our body's needs and keep in mind that the priority is to have a healthy body!

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.

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Weight Loss: What Is Intermittent Fasting? How To Do It? Is It Safe? - NDTV Food

How Long Does It Take to Gain Weight? – Healthline

Posted: August 12, 2021 at 1:46 am

Some people actively try to gain weight for a number of reasons, including:

The rate at which you gain weight depends on a number of factors, such as your body size, sex, activity level, calorie intake, and health status.

This article reviews how long it takes to start gaining weight, some strategies to get you started, and a few things to be aware of along the way.

There are two main types of weight gain body fat gains and lean muscle gains.

When youre setting out to gain weight, it may help you to outline your goals first.

Are you looking to gain any type of weight at all costs? Alternatively, do you want to selectively gain mostly lean body mass at a more gradual rate?

The answer will affect how quickly you may want to aim to pack on the pounds.

You can gain weight by eating at a calorie surplus, which means taking in more calories than you burn on a regular basis via your basal metabolic rate (BMR) and daily activity and exercise.

That said, the rate at which you gain weight will depend on a number of factors, including:

The rate at which you gain weight, as well as the type of exercise you do and your macronutrient breakdown, influences whether you gain mostly muscle or fat. Taking a slower approach can help you optimize muscle gain.

This means slowly increasing your calorie intake while regularly practicing resistance exercise. Gaining weight this way is also known as a clean bulk.

If youre not as concerned with whether the weight comes mostly from muscle or fat, you can increase your calories rapidly to promote quicker weight gains. However, youre more likely to gain fat in the process.

Weight gain rates depend on your goals, body size, sex, and daily calorie intake. Gaining weight rapidly can result in excess fat gain, whereas a slow, controlled approach combined with resistance training can prioritize muscle gains.

When youre starting out, you first need to determine your maintenance calories that is, the number of calories you need each day to maintain your weight. To do this, you can use one of many online calculators.

From there, tack on at least 500 calories per day to get your gaining started (1, 2).

You may notice that the initial 5 pounds (2.2 kg) come on quickly. However, much of this may be due to the accumulation of water and glycogen (stored carbs) (3).

Weigh yourself on a weekly basis, aiming for a goal of gaining 0.250.5% of your body weight per week.

For example:

Gradually adjust your calorie intake as needed to ensure you keep making progress toward your goal.

Well use an average example here to give you a general idea of what to expect. Keep in mind that the amount and rate you gain might differ from this depending on the factors we listed above, and thats OK.

Following the above approach, a person might gain an average of about 15 pounds (6.8 kg) over 6 months eating approximately 500 additional calories daily. This slower approach would help prioritize gaining muscle (4).

If you follow a more intensive approach to gaining weight, more of the weight you gain is likely to comprise fat instead of muscle. For example, some people might increase their calorie intake by as much as 1,000 calories per day (4).

By eating 1,000 excess calories per day over 6 months, you may see a weight gain of around 25 pounds (11.4 kg), though a larger portion of this gain may comprise fat (4).

Weight gain progress will vary depending on your body size, goals, and a number of the other factors previously discussed.

Its also important to note that weight gain is not linear, meaning you will likely have to continue increasing your calories to continue seeing progress.

This is because your metabolism changes as your body adjusts to the increase in daily calories (5).

Most people choose to follow a weight gain protocol for at least 6 months, followed by a maintenance period to allow their body to adjust to the new weight.

Athletes looking to gain weight usually do so in the off-season of their given sport, aiming to put on new muscle for the next sporting season (6).

Start off by increasing your calories by 500 per day. Weigh yourself weekly, slowly increasing your calorie intake to keep gaining weight. Though everyones different, this approach tends to help people gain about 15 pounds (6.8 kg) in 6 months, on average.

Some people find it challenging to gain weight.

While the key is staying in a calorie surplus, there are also some other methods you can use to help promote weight gain.

Here are the top strategies to help you get the scale moving in the right direction.

When lean muscle gain is your goal, including resistance training in your routine can help shuttle the additional calories and nutrients toward muscle gains instead of fat gains (7).

Most people find its sufficient to follow a well-balanced training program that targets all of the major muscle groups at least once per week. If you already follow an advanced weight training program, you may want to do resistance training more frequently (8).

Including plenty of protein in your diet while gaining weight is essential, especially if your goal is primarily to put on muscle.

Research has shown that resistance training plus a high protein diet in which you consume 0.71.0 grams of protein per pound (1.62.2 grams per kg) of body weight helps promote muscle gains (9).

This will help ensure a balance of fat and muscle gains when youre striving to put on weight.

Energy-dense foods are defined as foods that pack in a lot of calories in proportion to their volume.

When youre attempting to put on weight, these types of foods can be your friend, as they allow you to increase your calories without getting full too quickly.

Some examples of energy-dense foods include:

Once youve been gaining weight for a while, you may find it difficult to increase your calories without feeling too full.

A good way to counteract this is by including liquid calories. Some drinks are both nutrient rich and calorie dense, allowing you to efficiently boost your calorie intake without feeling overfull.

Some examples of calorie-dense drinks include:

Its still best to avoid beverages with excessive added sugars, such as regular soda, iced tea, lemonade, energy drinks, and certain coffee or tea drinks. If youre not sure, just check the nutrition label.

Drinking sweetened beverages is associated with an increased risk of certain diseases, such as diabetes, high blood pressure, and heart disease (9).

Other techniques for boosting your weight gain include regular resistance training, increasing your protein intake, consuming calorie-dense foods, and consuming some of your calories in liquid form.

When youre implementing strategies to promote weight gain, keep a few precautions in mind.

On your weight gain journey, be sure to remember to consume a good amount of fiber. This is around 26 grams per day for women and about 38 grams per day for men (10).

Many higher calorie processed foods may be great for gaining weight but tend to be rather low in fiber.

While too much fiber can fill you up, not getting enough can contribute to constipation and leave you uncomfortably backed up.

Be sure to include plenty of water, fruits, vegetables, and whole grains to keep your fiber intake in check.

Even though a high protein diet can promote muscle gains, overdoing it with protein can also create a barrier to gaining weight (8).

Protein-rich foods tend to be fairly filling. Thus, if you regularly eat excessive amounts of protein, you may not have room to eat other foods that promote weight gain, such as carbs and fats.

Aim to consume 2540 grams of protein per meal, depending on your size, and let the rest of the calories come from foods rich in carbs and fat.

Remaining sedentary is one way to gain weight. However, a sedentary lifestyle can have some negative health effects of its own, including an increased risk of heart disease, cancer, diabetes, and high blood pressure (11).

To help prevent these side effects when youre gaining weight, aim to get 30 minutes of physical activity at least 5 days per week. This is the minimal amount of physical activity the American Heart Association (AHA) recommends (12).

While you may have ambitious weight gain goals, its best to gain weight gradually over a period of at least 6 months.

This allows your body to slowly adjust to your increased calorie intake and body size.

If you progress slowly, its more likely youll be able to maintain your new weight moving forward, rather than the weight coming right back off when you stop consuming as many calories or increase your physical activity (13).

Consider taking a few precautions if youre trying to gain weight. Ensure you eat enough fiber, stay active, and dont overload on protein. Taking a more gradual approach will also help you gain more muscle and maintain your weight gain.

People may look to gain weight for various reasons, including putting on muscle, improving athletic performance, or recovering from an illness.

Your rate of weight gain will depend on a number of factors, including your body size, sex, calorie intake, genetics, activity level, and health status.

Increasing your calories by about 500 beyond your daily maintenance calorie needs could allow you to gain about 15 pounds (6.8 kg) over 6 months. This may vary from person to person.

Eating a greater calorie surplus will allow you to gain weight faster, though is more likely to result in additional fat gain versus muscle.

To boost weight gain, particularly if your goal is to gain lean muscle, there are few strategies you can try, such as following a resistance training routine, increasing your protein intake, drinking calorie-dense beverages, and eating calorie-dense foods.

To avoid some of the potential negative side effects of the weight gain process, ensure a good fiber intake, stay active, and dont overdo it on protein.

By following this approach, youll be on the road to gaining weight in no time.

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How Long Does It Take to Gain Weight? - Healthline

Nutritionist weighs in – Which weight loss diets work and which ones dont? – Times of India

Posted: August 12, 2021 at 1:46 am

One size does not fit allWeight management is typically pursued for many reasons - from getting fit for a special event to improving ones health indicators. Most often, regardless of the intent, weight loss programs are perceived as a process of adapting to diet and exercise for a short period before getting back to regular habits and life. Its also seen as something that can be taken on independently, through trial and error and without the need for professional guidance.'; var randomNumber = Math.random(); var isIndia = (window.geoinfo && window.geoinfo.CountryCode === 'IN') && (window.location.href.indexOf('outsideindia') === -1 ); //console.log(isIndia && randomNumber By adopting this approach, the journey of getting fitter can quickly become frustrating for many. Mostly because short-term dieting can lead to frustration and discouragement as the weight may return after the dieting period has ended. The challenge with word-of-mouth and basic googling is that its easy to commit to a diet or change in lifestyle, which ends up being too difficult to sustain long enough to see results, and longer to maintain those results. Its important to understand that people are fundamentally different, so what works for one person will not work for another. Congratulations!

You have successfully cast your vote

Because of peoples upbringing, tastes, preferences, its hard to let go of staple foods like rice, roti and sweets, usually looked down upon when one is trying to lose weight. Additional factors like smoking, drinking, improper sleeping patterns, inadequate hydration, and day-to-day challenges like not having enough time or finances to invest in yourself or being in a high-stress environment can slow down your process significantly. Furthermore, a persons eating disorders, insulin resistance, and other lifestyle conditions such as blood pressure and diabetes may also prove to be a barrier to losing weight.

Markers of a sustainable diet

A trusted friend in this journey is the HealthifyMe app that guides you through the weight loss journey with a holistic approach and snowball method. With 25+ million happy users who lost 5+ million kgs, with the help of 600+ coaches, this is the only health and fitness app you will ever need. From health tracking to personalized coaching, from offering diet and workout plans to assisting you online through an artificial intelligence coach - they do it all, and they do it well.

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Nutritionist weighs in - Which weight loss diets work and which ones dont? - Times of India

5 Best Ways to Reduce Visceral Fat – Eat This Not That – Eat This, Not That

Posted: August 12, 2021 at 1:46 am

Back in the day, a certain cereal commercial encouraged viewers to change their habits if they could "pinch an inch" of fat at their waistline. Today, we know that kind of fat (known as subcutaneous fat) has the potential to be unsightly, but it's the fat you can't see (or pinch) that's downright dangerous. That's belly fat, technically known as visceral fat, which lies deep within the abdomen, near vital organs like the liver, stomach, intestines, and pancreas, and it releases inflammatory substances that increase the risk of heart disease, stroke, and cancer. Here are five science-backed ways to slash visceral fat. Read on to find out moreand to ensure your health and the health of others, don't miss these Sure Signs You Have "Long" COVID and May Not Even Know It.

The easiest way to reduce visceral fat is to lose weight. "Weight loss alone can effectively reduce visceral fat," says W. Scott Butsch, MD, an obesity medicine specialist with the Cleveland Clinic. "By losing 10% of your body weight, you may lose up to 30% of your body fat."

A diet high in added sugar and simple carbohydrates (which break down quickly into sugar) is a shortcut to belly fat. Cutting those junky carbs can help you lose it.

"Fructose, or sugar, causes fat cells to mature faster, specifically in the visceral fat," says the Cleveland Clinic. "A diet filled with fructose-containing sodas or drinks not only increases your calorie intake, but it impacts how the belly fat develops."

So ditch the sugar-sweetened drinks, fast food, processed foods and refined grains. Choose more fruits and vegetables, lean proteins, fiber, nuts and whole grains.

RELATED: The #1 Cause of Obesity

Following a healthy diet is important, but dieting alone won't reduce belly fat.

"Exercise seems to work off belly fat in particular because it reduces circulating levels of insulinwhich would otherwise signal the body to hang on to fatand causes the liver to use up fatty acids, especially those nearby visceral fat deposits," says Kerry Stewart, Ed.D., director of clinical and research physiology at Johns Hopkins Medicine.

Experts say moderate physical activity combined with strength training seems to work best for burning belly fat, and it's better to exercise longer than to work out harder.

The American Cancer Society and American Heart Association say you should aim for at least 150 minutes of moderate-intensity exercise (like brisk walking, dancing or gardening) or 75 minutes of vigorous activity (like running, cycling or swimming) every week. Remember, that's for startersto lose weight, more activity is better.

RELATED: 9 Everyday Habits That Might Lead to Dementia

Half the battle of the bulge is won or lost when you're asleep. Researchers at Wake Forest University found that dieters who slept five hours or less every night put on 2 1/2 times more belly fat than people who got adequate sleep, meaning seven to nine hours a night.

RELATED: Signs You're Getting One of the "Most Deadly" Cancers

Unfortunately, "stress belly" is a real thing. Excessive stress causes the body to produce more cortisol, a.k.a. "the stress hormone," to help it cope with the strain. One of the things cortisol tells the body to do? Hold on to fat around the abdomen in case of emergency. This can cause a bulging midsection even in otherwise thin people. To fight stress belly, go to the sourcereduce stress with exercise, relaxation techniques and mindfulness, and talk to your doctor if you need help. And to protect your life and the lives of others, don't visit any of these 35 Places You're Most Likely to Catch COVID.

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5 Best Ways to Reduce Visceral Fat - Eat This Not That - Eat This, Not That

One Major Effect of Fasting, Says New Study | Eat This Not That – Eat This, Not That

Posted: August 12, 2021 at 1:46 am

Fasting is a widely debated topic in nutrition, with some professionals suggesting it supports weight loss, while others call out the practice for its alleged health hazards. Now, a new study suggests that fasting may help calm your tummy when it's perhaps most necessary, totally apart from any desire to lose weight.

A team of scientists at Canada's University of British Columbia have discovered that fasting prevented serious symptoms of food poisoning (specifically, Salmonella enterica) in mice. When Salmonella was administered orally to mice that had fasted for 48 hours prior to and during the exposure to the bacteria, they were less likely to experience "full-blown infection," the scientists say, when compared to mice that had been fed.

RELATED:The One Vitamin Doctors Are Urging Everyone To Take Right Now

The scientists say that fasting nearly eliminated "all intestinal tissue damage and inflammation," which can be prime causes for gastrointestinal discomfort when an individual is suffering from food poisoning.

The research team explains their finding by stating: "When food is limited, the microbiome appears to sequester the nutrients that remain, preventing pathogens from acquiring the energy they need to infect the host."

A few "buts": The team acknowledges that to fast or not to fast to prevent food poisoning symptoms is itself a hotly debated topic in nutrition and G.I. medicine. It's rare that any one study is entirely conclusive.

Plus, animal studies don't always parlay directly to similar human effects and, since you can't usually anticipate when you'll be faced with food poisoning, how would you know when to fast in advance?

Still, perhaps this study offers a solution when you're feeling a little stomach upset. It's always a good idea to talk to your doctor about a medical situationbut this research suggests in some cases, giving the tummy a rest (while staying hydrated in the meantime, we might add) may be good medicine.

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One Major Effect of Fasting, Says New Study | Eat This Not That - Eat This, Not That

The #1 Way to Reduce Inflammation, Says Science | Eat This Not That – Eat This, Not That

Posted: August 12, 2021 at 1:46 am

Inflammation is like a trip to the dentistsometimes painful, but occasionally necessary for good health. But if you had to spend every day in the dentist's chair, you'd start to break down. So it is with our body and inflammation, a natural function of the immune system that, if it becomes chronic, can have deadly consequences. But there's one surefire way to reduce inflammation, experts say. Read on to find out more, and to ensure your health and the health of others, don't miss these Sure Signs You Have "Long" COVID and May Not Even Know It.

Basically, inflammation is the body's natural reaction to injury or infection. For example: When you cut your finger, the area swells as the immune system sends white blood cells to the area; they release protective substances so healing can begin. Once that's complete, the inflammation subsides. But some lifestyle choices cause inflammation within the body that doesn't go away. And that can lead to serious health problems.

Over time, chronic inflammation can cause widespread bodily damage. According to Harvard Medical School, it's believed that chronic inflammation can lead to:

"Over time, chronic inflammation can trigger yourimmune system to attack healthy tissue and organs in your body. When left untreated, prolonged chronic inflammation can increase your risk for diseases like diabetes, heart disease, cancer and rheumatoid arthritis," reports El Camino Health.

RELATED: I'm a Doctor and Here's How to Not Catch Delta

RELATED: The #1 Cause of Obesity

Experts say that a number of lifestyle changes can reduce inflammation, but one stands above the rest.

The most effective method of reducing inflammation is weight loss, wrote authors from the National Institutes of Health and the Mayo Clinic in a 2020 paper on chronic inflammation. "For example, in patients with psoriatic arthritis which is chronic inflammatory arthritis, weight loss alone has been shown to be independently associated with clinically significant improvement in disease activity and inflammation," they said.

According to a 2018 review of studies, losing weight can reduce the amount of inflammation in your body, and reducing your daily calories has an anti-inflammatory effect, no matter what diet you follow.

RELATED: Signs You're Getting One of the "Most Deadly" Cancers

The best way to lose weight is to achieve a calorie deficit by eating a balanced diet and getting regular exercise. A good diet for weight lossand reducing inflammationwill focus on fruits and vegetables, lean proteins, fiber, nuts and omega-3 fatty acids (which are found in fatty fish like salmon). It will avoid processed foods, added sugar, saturated and trans fats, and simple carbs (all of which can worsen inflammation). Ask your doctor about what eating plan is best for you. As for exercise, the American Heart Association and American Cancer Association recommend getting 150 minutes of moderate-intensity exercise, or 75 minutes of vigorous exercise (or a combination of the two), every week. Examples of moderate-intensity exercise include brisk walking, leisurely biking, dancing or gardening, while vigorous exercise includes running, swimming or fast cycling. And to ensure your health and the health of others, don't miss these Sure Signs You Have "Long" COVID and May Not Even Know It.

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The #1 Way to Reduce Inflammation, Says Science | Eat This Not That - Eat This, Not That

On Teej, here’s how to go green with your diet! – Hindustan Times

Posted: August 12, 2021 at 1:46 am

Where there's fasting, there's bound to be feasting! And on a festival like Teej, there's always ample of it. Ghevar, kachori, samosa, jalebi, malpua... the list of spicy and sweet savouries can go on and on. But if you are already slurping at the thought of it, slow down! Take note of the green factor of the festival, and think about the good greens that you can add to your diet for a healthy you.

SIGNIFICANCE OF GREEN

Teej is a monsoon festival, and its name itself signifies the greenery and brightness brought all around by the rain. Traditionally, women wear green attires and/or green bangles to mark the festival, where they sing, dance and make merry after a day of fasting.

Green is the dominant colour on the festival of Teej. Image courtesy: Shutterstock

Green is typically the colour of nature, and it also stands for freshness,growth, health, renewal and energy. And so, while there's no stopping anyone from indulging in the delicacies during the festival, it won't harm to think about the benefits of adding a dash of green to your diet in one form or another for the long run. What say, ladies? Read on to know!

Celebrity nutritionist Shweta Shah suggests an interesting list of 10 goodgreensthat you can consume on a day when you are on a fast, and even otherwise to remain in the pink of health.

GREEN FOODS TO EAT

1. Cucumber: Eat it raw or juice it out! Either way, cucumbers are always a healthy option. They are not just rich in important vitamins and minerals, but also have antioxidants, and promote hydration.

Also, read: One cup of leafy green vegetables a day can keep heart diseases away, study says

2. Raw Papaya: Have it as a Thai salad along with some peanuts. Raw papaya has multiple health benefits as it not just aids digestion, removes toxins, negates bad cholesterol, can help in menstrual cramp management, and even aids weight loss.

3. Bottle Gourd (Lauki): Lauki comes in handy as juices, tikkis, halwa or subzi when it's fasting time! But in general also, it is a light vegetable which is heavy on benefits that range from promoting a healthy heart and cutting down bad cholesterol levels to stabilizing blood sugar levels and maintaining blood pressure, among others.

4. Coconut water: It is always important to keep yourself hydrated! Even though a lot of ladies keep a 'nirjal' (no water) fast on Teej, it may be helpful to know for other days that fresh coconut water is one of the healthiest drinks to satiate your thirst. Its electrolytes make it a natural source of instant energy.

Also, read: Not just a mouth freshener, here are 8 lesser-known benefits of fennel seeds

5. Kiwi, Amla, Green Lemon: Think juices, juices and juices! But even if you consume these foods in raw form, they will give you a sufficient dose of Vitamin C. They boost immunity and act as antioxidants which in turn can also help you with better skin, and better health in general.

6. Variyali Sherbet: Always the best choice to beat the monsoon heat, this is a drink made from fennel seeds - saunf! It can strengthen your digestive system and also help you deal with issues like bloating and flatulence, apart from giving you a cooling, calming effect.

7. Pista and Pumpkin seeds: Having a handful before the fast can help, or otherwise add these to smoothies or sweet dishes. Pistachios are a good source of healthy fats, fiber, protein, antioxidants, and various nutrients, while pumpkin seeds are a nutrient powerhouse, and a highly recommended superfoods to add to your diet.

8. Green apple: Prepare either juices, pies, kheer or halwa using green apple, or just eat it as it is. This fibre-rich, low-fat fruit can work its magic in increasing your body's metabolism, improving blood circulation, fostering good vision, strengthening bones, and aiding weight loss.

Also, read: Eating an avocado a day can keep your gut healthy, says study

9. Raw banana, Avocado: Eat them raw or try making a delicious kache kele and avocado ki tikki. It may sound weird, but it will definitely be healthy. Individually, both these foods are packed with nutrients and health benefits, so putting them together for a snack will double the magic!

10. Pear, guava: Don't worry and have a hassle-free fast, grab on a pear or guava and don't think much! Without a fast also, you don't need to rack your brains when it comes to eating these two healthy green fruits.

Now ladies, soak in the festive spirit today, and don't forget to go green!

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On Teej, here's how to go green with your diet! - Hindustan Times

Macro diet: How it works, planning, and more – Medical News Today

Posted: July 29, 2021 at 1:55 am

A macro diet focuses on the three primary macronutrients: proteins, fats, and carbohydrates. Although it is popular among athletes and bodybuilders, it can be time-consuming and restrictive.

Although a macro diet primarily focuses on counting macronutrients, it also involves staying within a specific calorie range. A person will calculate their daily calorie needs and determine their macros accordingly.

Some people count their macros to reach weight loss goals, build muscle mass, and balance blood sugar levels. However, many people may find it time-consuming, socially restrictive, and confusing.

There can be risks associated with a macro diet if a persons diet is too restrictive., such as deficiencies in certain vitamins and minerals.

Read more to learn about the three macronutrients, how counting macros works, and the risks and benefits of counting macros.

Macros, or macronutrients, provide the body with energy. The three macronutrients protein, fat, and carbohydrate make up the foods people eat. Different foods contain different amounts of these macronutrients.

Protein, fat, and carbohydrates each contain a different amount of energy per gram (g). This article will refer to kilocalories (kcal) as simply calories.

The body needs proteins for the building and repair of tissues, cellular communication, enzymatic reactions, immune function, and more.

Examples of foods rich in protein include meat, fish, eggs, beans, tofu, and nuts.

There are approximately 4 calories in 1 g of protein. The Dietary Guidelines for Americans (DGA) recommends adults get 10-35% of their daily calories from protein. However, that amount may vary. It changes depending on a persons age, body composition goals, muscle mass, and more.

Learn more about nutritious, high-protein foods.

Fat helps a persons body store energy. It also protects the nerves, regulates hormones, aids in nutrient absorption, and maintains body temperature.

Examples of high fat foods include butter, oil, avocado, nuts, fatty fish, and meat.

There are 9 calories in 1 g of fat. According to the DGA, adults should get 20-35% of their daily calories from fat. Although the diet industry has historically vilified fat, it is essential for a healthy body.

Some fats may be a better choice than others. Saturated fat, which is solid at room temperature, should be consumed in moderation by most people. The American Heart Association (AHA) recommends no more than per day.

Unsaturated fat, such as monounsaturated and polyunsaturated fat, is liquid at room temperature. Nuts, seeds, avocados, and oily fish contain these fats. These are healthy fats, and diets that contain a good amount of these fats have associations with many health benefits.

Learn more about nutritious high-fat foods.

Carbohydrates, or carbs, are made up of sugar, starch, and fiber. They are the bodys main source of energy.

Examples of foods rich in carbs include potatoes, rice, pasta, fruit, beans, and oats.

Carbohydrates contain 4 calories per 1 g, and the DGA recommends adults get 45-65% of their daily calories from carbs.

People sometimes associate carbs with processed, less nutritious food items, such as cookies and white bread. However, many nutritious carbs are an essential basis of a balanced diet. Many of these foods are high in fiber and help keep a person full longer.

Additionally, the energy provided by carbs is essential for fueling the body and brain.

The amount of carbs a person needs varies. Some people thrive on lower carb diets, while others require a diet higher in carbs.

Learn more about nutritious carbohydrate-rich foods.

A macro diet involves counting macros instead of counting calories.

There is no one specific macro diet. Each persons macronutrient needs are different, so no two macro diets will look the same. If a person wants to count macros, it is a good idea to consult a dietitian for advice on appropriate macro ratios.

People should follow several steps before starting a macro diet.

There are a few ways a person can figure out their daily calorie needs.

First, they can use an online calculator, such as the popular If It Fits Your Macros (IIFYM) BMR calculator. Using information about a persons body and lifestyle allows the app to estimate a persons daily caloric needs.

Additionally, people can calculate their calories themselves using a formula. The Mifflin-St. Jeor equation is a popular choice:

Then, the person multiplies their result by an activity factor, which is a number that represents their daily activity level:

The final number is the persons total daily energy expenditure (TDEE). This is the total number of calories they burn per day. People who want to either lose or gain weight can slightly increase or decrease their calories, although they should do so gradually.

Once a person has calculated their total daily calories, they can then determine their macronutrient ratio.

The DGA recommends the following ratio:

However, this ratio may not fit everyones goals. For example, endurance athletes may need more carbs, while a person with metabolic disease may thrive on a lower intake of carbs.

After determining the macronutrient ratio, a person needs to track their food. Tracking macros means logging the foods consumed and paying attention to the macronutrients eaten.

There are a few ways to track macros.

For many people, the easiest way is to use a website or mobile app.

Others prefer to do the math by hand, although this takes more time. This typically involves a person calculating how many grams of each macronutrient they will consume per day by using the following formula:

(Total daily calories x macronutrient percentage) / calories per gram

So, if a person eating 2,000 calories per day wanted to know how many grams of carbs they should consume, and they aimed to get 50% of their daily intake from carbs, they would calculate:

(2,000 x 0.50) / 4 = 250g carbohydrate

Learn more about counting macros.

Some reasons why people choose to count macros include:

Before starting a macro diet, a person should consider the following.

Tracking macros takes time. Unlike tracking calories, following a macro diet requires a person to pay close attention to the macronutrient ratio of everything they eat.

A macro diet could lead to a lack of nutrient diversity. It can be easy to overlook essential micronutrients because the diet focuses on protein, carbs, and fat.

A person following the macro diet does not need to consume nutritious food. The only guidelines are that the food falls within the acceptable macronutrient ranges. Consistently making poor dietary choices may lead to a variety of health problems.

Some people may find a macro diet socially restrictive. For example, a person may be less likely to go to dinner with friends because it is difficult to count the macros of food prepared by someone else.

Perhaps the most significant risk associated with counting macros is disordered eating.

In a 2017 study involving people who had received an eating disorder diagnosis, most participants said the My Fitness Pal tracking app contributed to their eating disorder.

Another 2017 study showed an association between calorie counting and regular health tracking with eating disorder attitudes and behaviors. This suggests that an intense focus on tracking health may even put people who do not have a history of eating disorders at risk for developing disordered eating behaviors.

It is advisable for anyone considering a macro diet to consult their doctor or dietitian for guidance.

Macronutrients proteins, fats, and carbs play essential roles in major bodily functions. Keeping track of a persons macro intake may help some people reach their health and fitness goals.

However, for others, counting macros is time-consuming and restrictive. While there are benefits to counting macros, there are also risks. It is advisable to talk with a healthcare provider or a nutritionist before starting a macro diet.

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Macro diet: How it works, planning, and more - Medical News Today

Jason Momoa Isn’t on the Keto Diet. Here’s How He Eats to Get Ripped – Men’s Journal

Posted: July 29, 2021 at 1:55 am

It might surprise you to learn self-proclaimed red meat lover Jason Momoa isnt on the paleo or keto diet. Whats not a surprise is hes a big freaking guyespecially if your first Momoa sighting was the actor as Khal Drogo, a Dothraki khalasar chieftain in Game of Thrones. If thats the case, youve always had the impression of Momoa being a mammoth human. Standing at 64, the actors got an imposing frameand adding slabs of muscle doesnt take a gargantuan effort. If youre curious how the actor trains to become a superhero the likes of Aquaman and stay limber on the reg, check out Warrior Workouts: Jason Momoas Trainer Shares the Secret Sauce of Shaping a Superhero. That said, Momoas trainer and healer, Damian Viera, does have Momoa clean up his act to get that shrink-wrapped look for blockbusters likeAquaman.

With Jason, hes not trying to lose weight, Viera says. He already operates between 15 to18 percent body fat. So, from there, I know we can get to our ideal 10 percent in about two or three weeks. Obviously training plays a huge role, but Viera is able to affect the physiology to a higher level of precision with nutrition before and during filming.

To maintain superhero physique, Viera manages Momoas macros ratios in the mornings, afternoons, and evenings, so he gets the fuel he needs to get the work done without excess left in the body at night thatll become stored fats.

Carbs are a very important part of the nutrition used for fuel, explains Viera. Jason couldnt do something like a ketogenic diet, because he needs readily charged energy from carbs to be explosive. And when I say carbs, Im not talking about breads and pastasthose are long gone. Im talking about cruciferous vegetables and fruits. You cant train the way we do with fat for fuel; you need the carbs for explosive movements.

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Jason Momoa Isn't on the Keto Diet. Here's How He Eats to Get Ripped - Men's Journal


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