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Search Results for: body fats

February 27, 2025 By Shikha Singh 28 Comments

Why Does Your Body Need Antioxidants?

antioxidantsAntioxidants—also known as “free radical fighters”—have been making waves in the health and wellness industry. But what exactly do they do? Are they genuinely beneficial, or are they just another marketing buzzword? More importantly, is it better to get them from food or supplements? Let’s break it down.

Why Do We Need Antioxidants?

Free radicals are natural by-products produced by the body when processing food, particularly refined and processed foods, trans fats, artificial sweeteners, and certain additives. They are also generated due to environmental factors like pollution, smoking, exposure to pesticides, and even medical treatments such as chemotherapy.

If free radicals build up faster than the body can remove them, they cause oxidative stress, which can lead to cell damage, inflammation, and long-term health issues. This is where antioxidants come in—they help neutralise free radicals and protect cells from damage.

Best Natural Sources of Antioxidants

Different antioxidants serve different functions, so eating a varied diet is key. The best sources come from plant-based foods, particularly brightly coloured fruits and vegetables.

To naturally boost your antioxidant intake, try these simple dietary changes:

  • Eat a variety of fruit and veg – Include a portion in every meal and snack.
  • Sip on green or matcha tea – Packed with polyphenols that support cell health.
  • Spice it up – Turmeric, cumin, oregano, ginger, cloves, and cinnamon enhance flavour and antioxidant content.
  • Snack wisely – Opt for unsalted nuts and seeds, especially Brazil nuts, sunflower seeds, and almonds.
  • Don’t forget protein sources – Eggs, dairy, liver, and mushrooms contain key antioxidants such as selenium and vitamin A.

Should You Take Antioxidant Supplements?

While supplements may seem like a quick fix, they aren’t always necessary—and in some cases, they can do more harm than good.

The National Institutes of Health (NIH) advises caution with high doses, as they can be harmful or interfere with medications. If you’re considering supplements, it’s essential to consult a healthcare professional first.

There are some potential benefits for people at risk of age-related macular degeneration, but again, this should be discussed with a doctor. The best way to get antioxidants is through food. If your diet is lacking in fruit and veg, try starting with two servings of fruit and three servings of vegetables daily before considering supplements.

Antioxidants play a crucial role in cell protection and overall health, but balance is key. Instead of relying on supplements, aim to eat a colourful, whole-food diet that provides a wide range of natural antioxidants.

Do you prioritise antioxidant-rich foods in your diet? Share your thoughts in the comments below!

#BeTheForce 

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

January 3, 2025 By Tabassum Parveen 1 Comment

How to Burn Body Fat & Keep it Off!

body fatHow many times have we pushed ourselves to our physical limits in order to get rid of excess body fat, only to end up gaining it all over again? Keeping body fat off is a difficult task, but it is not impossible. All you need is the right knowledge and this article has it!

Need to Burn Body Fat

Many articles explain the need to burn body fat. However, they often overlook the fact that muscle behavior changes when body fat is burned. When you’re on a journey to lose weight, it is important to burn body fat as well as restore body muscles to gain control over important body functions.

How to Burn Body Fat

1. Increase Protein Intake:

The theory behind increasing protein intake is that more muscles result in more fat burning. It’s best to start your day with good carbs and proteins, as adding protein to breakfast works on hunger hormones, making you feel fuller for longer.

This is why including protein helps in losing weight and keeping it off. If you don’t have a good protein source, add it. But remember, only consuming protein without good carbs, fiber, vitamins, and minerals may result in weight gain, as extra protein will get deposited.

Sources of protein that can be included in your daily lifestyle are quinoa, moringa, peanut butter, almond butter, nuts, seeds, legumes, beans, lean meat, fish, eggs, and dairy products like curd, yogurt, cottage cheese, paneer, and soy products like tofu.

2. Water Intake:

The average water intake of a person is 2.17 liters. Water intake can be increased to 3 liters per day to prevent sunstroke and dehydration, especially in hot weather. Hydration is crucial because your body will not burn fat when it is dehydrated.

Drinking a glass of water before meals acts as an appetite suppressant, helping you keep extra fats from food at bay. Avoid sugary drinks like colas or other carbonated beverages. Instead, carry a chilled bottle of water containing chia seeds or basil seeds, mint leaves, a little salt, and a piece of jaggery to stay hydrated and refreshed!

3. Foods with Fiber:

Gut health is the key to maintaining body weight and shedding extra fat. Fiber helps in maintaining a healthy weight and reducing cholesterol and diabetes levels.

If you’re looking for low-calorie foods, try broccoli, lettuce, cabbage, cauliflower, mushrooms, green beans, zucchini, apples, popcorn, cucumber, spinach, oats, and brown rice. These are good sources of fiber and keep you full for longer.

Psyllium husk (Isapgol) is great for detoxing the system. It also helps eliminate cholesterol and fat globules from the body. However, it needs to be consumed in moderation—half a teaspoon or 2 grams per day is sufficient.

4. Cut down on Salt, Sugar and Refined Carbs:

Everything in excess is harmful. Salt and sugar are basic needs of our lifestyle as they help maintain the pH level of blood. Excess salt results in water retention and can make it difficult to lose weight. Similarly, excess sugar affects your metabolism and can cause joint pain and fatty liver problems.

This doesn’t mean you need to go tasteless! Moderation is the key to a healthier lifestyle. Avoid extra salts and sugars from processed food, junk food, and refined carbs like white bread, white flour, sweetened beverages, and bakery products. Instead, carry healthy snacks like fox nuts, goji berries, dry fruits, mixed seeds, and popcorn. Also, cut off any additional salt in your curds or salads.

Foods That Help in Burning Body Fat Faster

  • Apple Cider Vinegar: Mix 1 or 2 tsp of apple cider vinegar in lukewarm water for a healthy morning drink. It helps burn extra fats.
  • Extra Virgin Coconut Oil: Reducing normal oil intake while consuming extra virgin cold-pressed coconut oil benefits thyroid functioning and increases the body’s metabolic rate due to medium-chain triglycerides. This helps burn fat faster. Add it to your salads or cooked curry (avoid heating it to retain its nutrients).
  • Beverages: Green coffee, black coffee, oolong tea, green tea, chamomile tea, and goji berry tea all improve metabolism and help burn fat faster. However, 2-3 cups a day is advised, as anything in excess is harmful.

Stress and Lack of Sleep Can Result in Weight Gain

Stress and sleep are often neglected during fat-burning journeys. Overindulging in workouts can lead to stress and weight gain. Working out 3-4 times a week is sufficient. Jumping jacks, HIIT, planks, crunches, lunges with stretching, and yoga help maintain body shape without stress while promoting good-quality sleep.

If mediation or deep breathing dosen’t help you relax, try stress-busting foods like dark chocolate, nuts, seeds, bananas, and avocados. Ensure you get enough sleep. Lack of sleep and stress can slow down metabolism and cause weight gain. To sleep peacefully, keep your room dark, avoid heavy workouts before bedtime and stay off screens at least an hour before sleeping.

By working on these small lifestyle changes, you can effectively lose body fat and keep it off!

We hope this article helps you. For more information or tips on weight loss, check out Healthy Reads or speak to an expert by subscribing for GOQii’s Personalised Health Coaching here.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

May 30, 2024 By Zehra Fatima 8 Comments

STEVIA (A 0 calorie, 0 carbs, 0 protein and 0 fats natural sweetener)

Yes, you have read right! A null nutritional value sweetener which is sweeter than sugar. Stevia has 0 kcal energy, 0gms of carbohydrates, 0 gms of proteins, 0 gms of fats yet a very sweet product and gained popularity in foreign countries. Let’s find out more about Stevia.

What is stevia?

Stevia is a sweetener and sugar substitute extracted from the leaves of the plant species Stevia Rebaudiana.

The active compounds of stevia are steviol glycosides (mainly stevioside and rebaudioside), which have up to 150 times the sweetness of sugar, are heat-stable, pH-stable, and not fermentable. Stevia’s taste has a slower onset and longer duration than that of sugar, and some of its extracts may have a bitter or liquorice-like aftertaste at high concentrations.

Benefits of Stevia

Apart from using it as a replacement for Sugar it has additional benefits like

  • IN DIABETES: Research has shown that stevia sweeteners do not contribute calories or carbohydrates to the diet and do not affect blood glucose or insulin response, which allows people with diabetes to consume a wider variety of foods and comply with a healthful meal plan.
  • IN WEIGHT MANAGEMENT: The intake of added sugars has been shown to contribute an average of 16 percent of the total calories in the American diet and has been linked to weight gain and adverse effects on glycemic control. Plant-based, zero calorie stevia can be part of a well-balanced diet to help reduce energy intake without sacrificing taste.
  • IN BLOOD PRESSURE: Certain glycosides in stevia extract have been found to dilate blood vessels, increase sodium excretion, and urine output. In higher doses, stevia could potentially help lower blood pressure. The plant may have cardiotonic actions, which normalize blood pressure and regulate heartbeat.

Good and bad Stevia

Stevia’s green leaves are naturally sweet. However, those white powder and clear drops we find in groceries have very little to do with stevia leaves. They aren’t really stevia at all. They’re an extract that’s been super-refined using toxic chemicals, bleach, and marketed as “healthy”. Everybody is looking for a non-addictive, healthy sweetener. But, beware of any sugar-free sweetener that gives you the illusion of a “free ride”, because you may just be deepening your addiction.

Green leaf stevia is the least processed of the stevia types. The leaves are basically just dried and ground into powder form. This is the type of stevia that’s been used in South America and Japan for centuries as a natural sweetener and health remedy. This type of stevia is about 30–40 times sweeter than sugar.

The best stevia is the kind you can grow yourself. When it’s alive you know it’s REAL! Stevia plants grow beautifully in a pot, a garden, a window box, or on your kitchen window sill. Just pull off a leaf when you need to sweeten something. This way you can be sure it’s organic, and the soil is healthy.

We hope this article helps you understand the incredible benefits of Stevia as a natural sweetener. Have you tried incorporating Stevia into your diet? Let us know in the comments below. For more tips on diet and nutrition, speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

October 9, 2023 By Sindhu Ashwin 1 Comment

Know Your Fats – Oils Benefits

All that we are aware of fats and oils is their weight gain ability. But, did you know that these fats and oils have many benefits too? Recommended dietary allowance (RDA) also says 20-30% of the whole diet should come from fat. Many oils have great taste due to their fortification. For instance Olive oil pairs very well with salads.

Let’s read more benefits:

  • Brain development: Fat provides the structural components not only of cell membranes in the brain but also of myelin, the fatty insulating sheath that surrounds each nerve fiber, enabling it to carry messages faster. Many pregnant women are asked to consume oil on a slightly higher side for the brain development of the child.
  • Vitamins absorptions: Fat-soluble vitamins A, D, E, and K are absorbed by the intestines to provide vitamins to the body.
  • Healthier skin: Right amount of fat intake decreases the chances of skin deficiencies like dry, flaky skin etc. It gives the skin a shining and rounded appeal. The layer of fat below the first layer of the skin provides insulation to help regulate body temperature.
  • Healthy cells: Fats acts as a vital part of all the membrane. Fat surrounds each cell of the body. Without a healthy fat, cell membrane will not be able to function the right way.
  • Taste: Besides being a nutritious energy source, fat adds to the appealing taste, texture, and appearance of food.
  • Cushion for organs: Many of the vital organs, especially the kidneys, heart, and intestines are cushioned by fat that helps protect them from injury and hold them in place.
  • Hormone manufacture: Fat helps in the secretion of hormones like prostaglandins, hormone-like substances that regulate many of the body’s functions. Fats also regulates the production of sex hormones. But, fat more than RDA if present will also hinder secretion of sex hormones. One should be in their ideal body weight and consume just the right amount of oil and match their ideal body weight (IBW).  Teenage girls who look lean before their puberty will put on weight from the assistance of fat cell to sex hormones.

At GOQii we advise on healthy eating and leading a healthy lifestyle.

We hope this article has given you a deeper understanding of the benefits of fats and oils in your diet. If you found this information valuable, please share your thoughts in the comments section below. For more informative articles such as this, check out Healthy Reads or you can get this information directly from a GOQii Coach by subscribing for Personalised Health Coaching here.

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