Search Results for: fat

October 13, 2021 By Palak Mittal 2 Comments

Fatty Liver Disease: What To Eat & What To Avoid

Our bodies have a tendency to store extra calories in terms of fat in each and every area to utilise it later for energy, or as a cushion for organs and insulation. The liver being the largest organ in the body, is partially made up of fat. However, if too much fat accumulates around the liver, it leads to Fatty Liver Disease.

Fatty liver disease is mainly associated with the excess usage of alcohol and is termed as Alcoholic Fatty Liver. However, those who do not drink alcohol at all, can also develop this condition over time and is known as Non Alcoholic Fatty Liver. Excess fat around the liver damages it and makes it difficult for the liver to remove toxins and produce bile for the digestive system.

The major plan of treatment for Fatty Liver Disease is dietary modifications and regular exercises. If the grade is too high, then one may need to see a doctor. For initial stages, the situation can be reversed completely with a few lifestyle modifications.

What Causes Non Alcoholic Fatty Liver Disease (NAFLD)?

Obesity: Overeating can cause weight gain which produces a load on the digestive system and the body forces the storage of extra calories in terms of fat, leading to NAFLD.
Pre-Diabetes: People with Insulin sensitivity or insulin resistance tend to store more fat in the liver as compared to non diabetics.
Over consumption of carbs and simple sugars: is linked with NAFLD as our body utilizes only what is required and rest is going to be stored as fat.
Poor Gut Health and genetics are also seen as linked with NAFLD.

Since it is a lifestyle disorder, modifying lifestyle with the right diet helps in controlling, maintaining and reversing both Alcoholic and Non Alcoholic Fatty Liver Disease.

The diet should include:

Lots of fruits and vegetables
Reduced processed and packaged food with high salt and sugar
High fibre foods and less carbs
Whole grains like oats, quinoa, barley and millets
Nuts and seeds especially walnuts and flaxseeds as they are high in Omega 3
Vitamin E from Sunflower seeds, almonds, walnuts, olive oil or canola oil
Avocados as they are a good source of fat and fiber
Legumes

What Should You Avoid?

If you’re suffering from this disease, here is a list of foods you should avoid completely.

Alcohol: As it is completely oxidised by the liver, there is no enzyme present in the body that can digest alcohol.
Added or simple sugars like candy, cookies, sodas, and fruit juices. It increases sugar level which increases fat build up.
Fried & oily foods due to excess calories and fat.
Too much salt makes the body hold on to excess water and can be a reason to gain weight.
Simple processed carbs like white bread, rice, and pasta, as they lack fibre and increase blood sugar.
Red meat like Beef and mutton are high in saturated fat.

Other Lifestyle Modifications

Shed the extra weight
Control sugar levels well
Include Cardio and strength training consisting of 30 mins for 5 days a week
Lower down cholesterol especially triglycerides.

We hope these tips help you manage Fatty Liver Disease with ease. Before you begin with any of the foods listed above, do consult your doctor, dietitian or nutritionist. Do let us know your thoughts and queries in the comments below! To learn more about AFLD and NAFLD, speak to a GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

September 27, 2021 By Soni Thakur 2 Comments

Do Your Muscles Turn Into Fat When You Stop Weight Training?

Being indoors for this long has given people a lot of time to do some research. If you have been researching fitness, weight training and muscles, I’m sure the thought of – “will my muscles turn into fat if I stop weight training” has crossed your mind. While you might watch your fitness levels, maintain a healthy weight and improve strength, etc, it is equally important to understand what happens once you stop weight training in order to preserve muscle mass.

What Do Muscles Mean?

Muscle is a tissue in animal bodies. Their main purpose is to help us move our body parts. When a muscle is activated via exercise, it contracts, making itself shorter and thicker i.e. it grows in size.

When you exercise, your body does not create new muscles. Instead, your existing muscles grow larger and stronger.
With regular exercise, muscles also develop more mitochondria (this is where biochemical processes of respiration and energy production occur in the cell). The result is larger and more muscle mass.
When you stop weight training/adopt a sedentary lifestyle, then the increased blood flow previously needed to fuel your cells during exercise is no longer required, so your body begins to contract and reduce the size of your capillaries. As a consequence, muscles shrink and decrease in mass.

Points To Consider

Muscle cells and fat cells are different structures and are not interchangeable at all. They will become smaller and weaker if you stop weight training because they lose muscle mass. Although, it will not happen in a short period of time as the process of losing muscle mass is slow and gradual which may take 4-6 weeks. Fat may be produced if your diet provides your body with more calories than required based on the activity levels you maintain.

You can preserve and maintain your muscle mass by keeping yourself active. By active I do not mean hitting the gym everyday but by just walking in between breaks, using the staircase instead of the lift, stretching your body every 2 hours, walking while being on a call instead of just sitting at one place, walking after every meal whether it’s your main meal or just snacks in between and obviously by eating a well- balanced healthy diet.

Keep an eye on your protein intake because the protein requirement of your body is directly associated with building and losing muscle mass as well. Don’t overtrain as this can also lead to decreased muscle. Leaving weight training alone should not be blamed for decreased muscle mass. 40-45 minutes of exercise 5-6 days a week is recommended and 1 day should be dedicated for rest and recovery.

We hope this article helps you. For more useful information on muscles, strength training, etc. check out Healthy Reads or tune in to LIVE workout classes by experts on GOQii Pro within the GOQii App.

To get these tips directly from your GOQii Coach, subscribe for personalized coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

July 23, 2021 By Roopa Tandur 3 Comments

11 Fat Burning Foods You Should Try For Weight Loss!

You’ve been exercising, eating food in measured quantities, counting your calorie intake, controlling your cravings and drinking a good amount of water, yet, even after 5-6 weeks of doing everything you can possibly do, you don’t see results. That weight scale doesn’t tip the way you want it to and you wonder what could be wrong! Is it your choice of food? It just might be but don’t worry! Try these fat burning foods which will improve your metabolism and support weight loss.

Fat Burning Foods For Weight Loss

Eggs: also called the nutritional power house, tops the list as it is a complete food. Being high in protein and healthy fat ,leaves you feeling fuller for a longer time. It is generally observed that most people who include eggs in their breakfast experience less cravings throughout the day and achieve good results in reducing waist circumference and reduction in body fat percentage.
Green Tea: is a strong antioxidant which triggers fat cells to release fat stored in them for energy. Sipping on a cup of green tea can reduce body fat and lower cholesterol levels. Plus, it helps your body repair more quickly after high-intensity workouts. It contains flavonoids and phytochemicals that can help reduce weight and boost metabolism.
Nuts & Seeds: such as almonds, walnuts, flax seeds, and pumpkin seeds are high in micronutrients like magnesium, selenium, zinc and chromium. They help avoid hunger pangs and contain healthy fats which help in reducing belly fat. Flaxseeds, in particular, are high in fiber and rich in mucilage that forms a slimy, gum-like substance when mixed in water, creating a feeling of fullness and satiety
Fatty Fish: like Salmon, Herring, Sardines, Mackerel and other oily fish contain omega-3 fatty acids which help in reducing inflammation. Fish is an excellent source of high-quality protein. Digesting protein leads to feeling of fullness and increases metabolic rate significantly. The fats and protein in fish helps support lean muscle mass, which increases your resting metabolism and burns more fat during rest.
Avocados: The monounsaturated fat, minerals like magnesium and potassium prevent water retention and bloating, aids weight loss and activates enzymes to control digestion, better absorption and utilization of nutrients and glucose by cells. With the healthy fats and fibre, avocados gives you a feeling of fullness for a longer time.
Leafy Greens: like kale, spinach and collard greens are loaded with minerals like magnesium and iron which help reduce stress and carry oxygen throughout the body and support weight loss as weight loss is directly related to stress. Being good in fibre, they also delay the stomach emptying time and can also be easily incorporated in our diet.
Probiotics like Curds and Yoghurt: help improve gut health, reduce bloating, improve immunity and prevent fluctuations in weight by promoting better absorption of nutrients. Imbalance in gut health slows down metabolism and leads to weight gain.
Spices: like pepper and cinnamon encourage you to cut back on high sodium foods and avoid salt, plus, has mild diuretic effects, helping you flush out excess water. Pepper is high in capsaicin, which is proven to burn belly fat and boost the body’s ability to convert food to fuel. Daily consumption of capsaicin speeds up abdominal fat loss. Capsaicin counteracts the slowdown in metabolic rate that typically occurs with decreased calorie intake. Cinnamon helps better uptake of glucose by cells, supporting weight loss
Apple Cider Vinegar: Having ACV before a meal slows the digestion of carbs. This helps in keeping your blood sugar from spiking, and blood sugar spikes are suppressed fat burning. Having apple cider vinegar before a meal can also help you feel fuller with less food. It also helps detox the body and maintain the stomach’s pH balance.
Legumes: like beans, peas, chickpea, and lentils contain protein, fibre and complex carbs which take longer to break down. The protein in beans supports muscle formation. Having more muscle mass increases your caloric burn—even at rest. Having good fibre, they slow down the rate of digestion. They slow down the release of simple sugars and delay the digestion and absorption of carbohydrates from the digestive tract.
Oils: like coconut oil and olive oil support weight loss. The MCT in coconut oil suppresses hunger and supports burning of fat efficiently and also keeps you fuller for a longer time. It also supports better uptake of thyroid hormone to support healthy metabolism. On the other hand, olive oil helps improve insulin sensitivity and prevent spikes in blood sugar level.

So add these fat burning foods to your diet if you’re well on your weight loss journey. Before you try to add any of these foods, please consult your doctor, nutritionist or dietitian especially if you have any food allergies.

For more healthy foods such as these and to learn more about nutrition and weight loss, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play. You can even get healthy nuts and seeds, oils, ACV, etc. from the GOQii Health Store within the GOQii App for a discount using GOQii Cash.

To get more sustainable weight loss tips directly from your GOQii Coach, subscribe to personalized coaching now: https://goqiiapp.page.link/bsr

#BeTheForce

July 22, 2021 By Meenakshi Sharma 1 Comment

What Is Visceral Fat & Why It Is Dangerous

You might have heard of the term belly fat but you might not be aware of terms like subcutaneous and visceral fat. Subcutaneous fat is the kind you can grasp with your hand on any part of your body. It is situated under the skin. Belly fat or what experts call visceral fat is a particularly dangerous type of fat that forms inside the abdomen. It’s a type of fat that surrounds the internal organs, like the liver and intestines and is also known as ‘active fat’ as it influences how hormones function in the body.

You can have too much belly fat even with a normal BMI. So pay attention to your waist circumference rather than the number on the scale.

How To Measure It

Waist size: This is an easy way to get a rough estimate. Wrap a tape measure around your waist over your belly button (don’t suck in your stomach). In women, 35 inches or more is a sign of visceral fat. In men, it’s 40 inches.
BMI: Body mass index is a formula for how much you weigh relative to your height. A BMI of 30 or higher is overweight. That could be a sign of visceral fat. In Asia, a BMI of 23 or higher could be a concern.
Hip-to-waist ratio: You divide your waist size by your hip size. Some doctors think the number gives a good idea of your risk for visceral fat. But studies suggest it may be no better than a simple waist measurement.
Body shape: Look in the mirror. If you’re an apple – a big trunk and slimmer legs – it often means more visceral fat and is more common among men. Women are more likely to be pears with bigger hips and thighs. Research shows that upper body fat is more dangerous to your health, which might be one reason why women usually live longer than men.
Imaging tests: These scans are the only way to check the exact amount of visceral fat you have. If your doctor orders a CT scan or an MRI test to check for another medical condition, they can also get a detailed picture of your visceral fat.

Risks & Dangers Of Excess Visceral Fat

Increased Inflammation: If you have more fat stored than you need, especially around visceral organs like the liver, heart, kidneys, pancreas and intestines, your body becomes inflamed. This kind of fat stores inflammatory white blood cells and this is why inflammatory belly fat is linked with cognitive decline, arthritis, diabetes and so on.
Higher Risk of Diabetes: Visceral fat is thought to play a large role in insulin resistance, which means a heightened risk for developing diabetes. Abdominal fat is viewed as a bigger health risk than hip or thigh fat, not only for diabetes but for many other chronic diseases too. Some evidence suggests that pear-shaped women are better protected from metabolic diseases like diabetes compared to big-bellied people. While men are more likely to store noticeable levels of visceral fat, women are definitely at risk, too.
Makes It Harder to Lose Weight: One of the main reasons is that stored body fat affects hunger levels, especially visceral fat. Leptin hormone which is released by stored fat plays an important role in appetite control, metabolism and weight loss . Leptin is a satiety hormone and ghrelin is a hunger hormone are two of the most hormones to pay attention to in reference to losing weight naturally. Your “set point” is basically the weight that your body tries to maintain through control of the brain’s hormonal messengers. When you eat refined carbohydrates such as white flour and sugar, the fat-storing hormones are produced in excess, raising the set point and making it hard to follow a moderate-calorie, healthy diet.
Higher Risk for Heart Disease and Strokes: Fat-generated inflammatory cytokines are the main contributors to heart disease and other inflammatory disorders. When your body is inflamed, your liver becomes overwhelmed with cholesterol and toxins, which leads to plaque buildup in your arteries. Visceral fat is associated with an increased risk for cardiovascular disease markers like high triglycerides, high blood pressure and high cholesterol.
More Likely to Battle Dementia: Research shows that people with the biggest bellies have a higher risk of dementia than those with smaller bellies. The bigger the belly, the more negative impact felt on the brain’s memory . In fact, many experts now feel that visceral adipose tissue (VAT) levels rather than BMI should be considered as an important risk factor in the development of dementia.
Higher Likelihood to Have Depression and Mood Problems: Visceral fat is a unique pathogenic fat that consists of metabolically active adipose tissue that interferes with the hormones and healthy neurotransmitter function. Depression is especially associated with greater fat storage in women. In a study of middle-aged women over 50 years old, visceral fat, but not subcutaneous belly fat or waist circumference, was related to depressive symptoms.

How Can You Get Rid Of It?

Exercise: is an excellent way to reduce visceral fat. People should include both cardio vascular exercise, which raises a person’s heart rate and strength training, which improves muscle size, into their routines. Cardio exercise could include running, cycling, swimming, aerobics, circuit training. Strength training could include squats, weights, pushups.
Reduce Stress: When someone is stressed, their body releases a cortisol hormone, which increases how much visceral fat a person’s body stores. People with high visceral fat try to reduce their stress levels by relaxation techniques, such as meditation, deep breathing, and other stress management tactics, can help a person lose visceral fat more efficiently.
Diet: A healthy diet should include fruit and vegetables, whole grains like quinoa, millets and oatmeal, and lean protein like skinless chicken, fish, eggs, beans, complex carbohydrates such as sweet potatoes, beans. Studies suggest that more calcium and vitamin D in your body may be linked to less visceral fat. So load up on leafy greens like collards, spinach, tofu and sardines are also good picks, as are low-fat dairy foods like yogurt, cheese, and milk.

Boiling, steaming, baking, and grilling foods will help to make meals healthier and lower in fat. On the other hand, certain foods encourage belly fat like trans fats are found in meats and dairy as well as in deep-fried or processed foods. Also avoid sodas, candy, baked goods, and other foods sweetened with fructose. This is why it’s important to kick your sugar addiction and address weight gain and visceral fat formation early on, as opposed to letting the situation escalate. So, read labels and avoid ingredients like “partially hydrogenated oils” or “high-fructose corn syrup”.

We hope this article helps you! If you are keen on losing weight in a healthy, sustainable way, check out GOQii Transform for a personalized weight loss program you can manage! For more articles on weight loss, check out Healthy Reads.

To learn more about visceral fat and weight loss, speak to your GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

#BeTheForce