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Search Results for: metabolism

July 16, 2014 By Ami Shah Leave a Comment

Snacking- is it good or bad!

snacking
In today’s fast paced life, people have no time and hence compromise on their health by skipping major meals- breakfast, lunch and dinner. Sometimes they tend to skip these meals leading to long gaps which gives rise to acidity, bloating and drops your metabolic rate. And as we all know that lower the metabolism, higher is the chance of gaining weight.

So it is always said to have small frequent meals to keep your metabolism at par. Most people complaint that they don’t have time to eat frequently as they are tied up with work. According to me, there are quite a few healthy things which are handy and can be kept at your desk like almonds/walnuts/raisins/roasted chanas/roasted soya beans/fruits for munching.  Snacking can be good at times. It turns a bad habit when people start binging in the name of snacking. There are many who unconsciously also binge on unhealthy items even if they are not hungry. This could be due to liking towards certain kinds of snack food.

Binging happens while watching television or surfing the computer. People don’t realise the quantity they are binging on. Some people have the bad habit of binging when they are stressed thus having an adverse effect on their weight.  Foods which are irresistible and commonly munched are popcorns, chips, wafers, chocolates and the likes which are not healthy options and eventually affect one’s weight.

On the other hand, munching between meals can actually reduce your overall calorie intake by curbing overeating in your next meal provided the quality and quantity is taken into consideration.

To avoid binging later, snacking healthy foods in small quantities can help you stay on track. You can actually use this to your advantage. If you know you are going out to a big dinner with friends or going to attend a party, try to eat something healthy at home like salads/soups/buttermilk before you leave home or office so that you tend to binge less in the party maintaining the portion size.

Even if you are snacking on healthy options, make sure you are controlling your portion size not exceeding the overall caloric intake. These days there are ample variety of wafers seeking children and adults attention! Eating such junk becomes a habit eventually not realizing the consequences later. So parents have to be well guided on ‘healthy snacking’.

 

June 6, 2014 By Ami Shah 1 Comment

What is Food Faddism – Crash Dieting?

Crash Diet

Food faddism is gaining lot of importance in today’s culture, influenced more from western culture. What do you mean by food faddism or in other words ‘Crash Dieting’? It means, temporary way to lose weight in a quick manner for a short duration!

As a nutritionist, I have come across many people longing for such diets, and when asked the reason why do they want to go in for such diets, they don’t have any specific reasoning. Like one individual who I was consulting came to me saying she just finds these crash diets quiet interesting and so out of curiosity, she just wants to give it a try! Another said, she has to surprise her hubby on his birthday by slimming down. Likewise, another said, she has to shed   five kilos in a span of ten days and get in shape, as her wedding is due soon.

I personally got intrigued to find out more about these crash diets and why do people indulge in them. In the yester years doctors recommended these diets to their patients from a therapeutic point of view to lose weight People are also influenced by the fact that some well-known celebrities have tried such diets and have succeeded and thus today these diets have become a trend.

Research indicates that these diets are very traditional by origin and dates back to eighteenth century. But, lately has gained lot of attention as people are getting worried about their so called ‘health’.

So what are these fad diets? There are plenty of them and one new one comes up every day such as cabbage soup diet, blood group diet, grape fruit diet, acai berry diet, Mediterranean diet and so on. I would like to take you through few of the popular ones

General Motor diet: It is commonly known as GM diet. One always thought GM diet was a diet where you ate genetically modified fruits and vegetables. But, no GM diet is a weight loss management plan developed by the General Motors Corporation to help keep their employees stay in shape. It is supposed to be followed for seven days. The pattern of the diet (Indianized version)  is listed below:

  • Day 1. All fruits. All kinds of fruit may be consumed except for bananas. 10-12 glasses of water should be consumed throughout the day.
  • Day 2. All vegetables. All sorts of vegetables may be consumed during the second day. Potatoes may be served during breakfast to boost energy levels
  • Day 3. Mixture of fruits and vegetables. A mix of fruits and vegetables may be consumed on Day 3, together with 10-12 glasses of water. Bananas are still not allowed in this day.
  • Day 4. Banana and milk. Skim milk and banana, together with the GM wonder soup or any type of vegetable soup may be served on this day.
  • Day 5. Brown rice, curd and tomatoes. Soybean curd or 1 cup of brown rice may be used as a substitute for beef, or a cup of cottage cheese
  • Day 6. Brown rice and vegetables. On Day 6, brown rice or other beef substitute will be matched with vegetables, but potatoes are still restricted. It is best to consume cottage cheese and soybean curd in vegetable bowls.
  • Day 7. Brown rice, vegetables and fruits. Two cups of brown rice may be consumed together with unlimited servings of vegetables and fruits. Fruit juice may also be taken along with 8-10 glasses of water.

 

  1. 1.       Atkin’s Diet: This diet was discovered by Robert Atkins to resolve his own issue of being overweight. It is a very low carbohydrate diet and high protein diet. the first phase ‘induction’ which  includes only 20gms of carbohydrates followed by other phase ‘on going weight loss’ wherein you can incorporate slowly add more vegetables, and you can include seeds, nuts, legumes, berries and other fruit, wine and other low-carb alcohol, and whole grains.
  2. 2.      South beach diet: The South Beach Diet is a diet plan designed by cardiologist Arthur Agatston and dietician Marie Almon. Although the original purpose of the diet was to prevent heart disease in Dr. Agatston’s own patients in the early 2000s, this diet focuses on eating right amount of carbohydrate and fats. It has three phases, you eat normal portion sizes in Phase 1, but all carbohydrate is restricted. This is the strictest phase in the diet and will last for two weeks. It emphasizes lean meats, such as chicken, turkey, fish, and shellfish. Low-Glycemic-index vegetables are allowed as well as low-fat cheese, nuts, eggs. In Phase 2, some of the banned foods are slowly introduced. You should remain on it until you lost your desired amount of weight. Phase 3 is for maintenance and should be followed for life.
  3. 3.      Weight watchers diet: Weight Watchers International is an international company based in the United States that offers various products and services to assist weight loss and maintenance. It was founded by Jean Nidetch. The core philosophy behind Weight Watchers programs is to use a science-driven approach to help participants lose weight by forming helpful habits, eating smarter, getting more exercise and providing support.

I quiet fail to understand why people follow such diets blindly and believe in the figures that pop up on weighing scale? I have never understood this obsession to lose weight especially losing two to three kilos in short duration. They get happy seeing their weight reducing. But, what about gaining those back? When you are dieting, you are almost starving your body; also it does not get enough nutrients which the body requires. The first thing that the body loses while dieting is muscles and water (which are two most crucial elements for maintaining body metabolism). Muscles and water are easy to lose and that’s the reason why you lose weight.

The fat in the body which is the culprit stays behind and is very difficult to lose! The moment they come back to the normal routine (stop dieting) they gain extra fat than what they already   had which can be dangerous in the long term. Most really don’t care about the after effects that these crash diets can cause so long as they see their see their weight going down!

Being a professional nutritionist, I would never recommend such fad diets. I recommend that one should balance their lifestyle with proper nutrition and physical activity.

May 2, 2014 By Mitali Ambekar 3 Comments

THE KING SIZED MEAL-BREAKFAST

benefits-of-breakfast

Have you ever woken up in the morning and felt extremely hungry? So hungry that you could eat a horse?  Well I have felt it many a times and I am sure many out there also feel it. The reason for the same is because for at least 8 hours after our last meat which is dinner our stomach has been empty and is craving for some food to rejuvenate.

Hence it is said never skip your breakfast. Breakfast, the first meal of the day is the most important meal and for a good reason. If you are trying to achieve or maintain a healthy weight, consider the following reasons to eat breakfast each and every morning. There are lots of benefits of eating a king sized Breakfast.

One of the main reasons why one should not skip breakfast is when we wake up, our body is at its peak calorie burning phase. Despite, the fact that we have eaten good dinner the previous night, our body still burn the calories. To replenish those calories and the low glucose levels one needs to eat a meal. It’s called BREAK-FAST because you are breaking the long fast of the entire night.

BENEFITS of a Good Breakfast:

Your breakfast gives you that dash of energy to kick start your day be it at home or at office. It revs up your metabolism and keeps you healthy and energetic all day. A good breakfast prevents you from snacking or binging in between before lunch. A god breakfast can also keep you slim.

Now you would be wondering how will that KING SIZED MEAL help u be healthy, energetic and most of all slim? Well, it all revolves around your body metabolicrate. When you don’t eat breakfast in the morning, your body thinks that it needs to conserve the energy it has because it isn’t getting any more through nutrition. This actually slows your metabolism rate to go down and your body goes into a starvation mode, which results in an accumulation of fat in your body and decrease in the amount of calories you burn all day long.  Accumulation of Fat in the body in turn leads to BAD (LDL, Triglyceride)- cholesterol levels in your body and that belly fat and love handles.

While these are important technical explanations for why you must have a good breakfast first thing in the morning, the other most important aspect of eating breakfast is that it will keep your spirits up throughout the day for a number of reasons. First and foremost, since you are not starved after a nutritious meal in the morning, you tend to be happy and stay that way. It also provides plenty of needed energy to help you get through the regular tasks of your day, which can help keep your mood bright and optimistic. A healthy meal in the morning can also help to regulate your blood sugar levels through lunch time, which plays a vital role in your mood.

Overall, eating something for breakfast is better than eating nothing at all. The more balanced your meal is, the better off you will be. 

April 30, 2014 By Luke Coutinho 9 Comments

Caution: Smoking is Injurious to health!!

No Smoking

We all are well aware of the above statement

Research has indicated that smoking is the number 1 cause of preventable death in the U.S and worldwide and we all by now are quite aware of the fact that it leads to 

** Cardiovascular disease
** Impotence
** Lack of sexual desire and inability to perform
** Cancer, Cancer, Cancer
** Weak immune system
** Stained teeth
** Early degeneration of bones ( spine)
** Reduced lung function
** Toxic liver
** Reduced stamina and endurance
** Premature aging


Besides the above, there are several benefits of kicking the butt, apart from of course saving loads of  money and time.

Interesting fact: 75 – 85% of smokers, want to quit, but just don’t know how

One of the main reasons it’s so hard to quit smoking is because all the benefits of quitting and all the dangers of continuing seem very far away.

Well, here’s a little time line about some of the more immediate effects of quitting smoking and how that will affect your body RIGHT NOW.

* In 20 minutes your blood pressure will drop back down to normal.

* In 8 hours the carbon monoxide (a toxic gas) levels in your blood stream
will drop by half, and oxygen levels will return to normal and your
metabolism will increase.

* In 48 hours your chance of having a heart attack will have decreased. All
nicotine will have left your body. Your sense of taste and smell will
return to a normal level.

* In 72 hours your bronchial tubes will relax, and your energy levels will
increase along with your libido

* In 2 weeks your circulation will increase, and it will continue to
improve for the next 10 weeks.

* In three to nine months coughs, wheezing and breathing problems will
dissipate as your lung capacity improves by 10%.

* In 1 year your risk of having a heart attack will have dropped by half.

* In 5 years your risk of having a stroke returns to that of a non-smoker.

* In 10 years your risk of lung cancer will have returned to that of a
non-smoker.

* In 15 years your risk of heart attack will have returned to that of a
non-smoker.

So, you have more immediate things to look forward to if you quit now besides just freaking out about not being able to smoke. Quit now!

Smokers should ensure they take Vitamin C regularly as smoking depletes natural levels in the body. Regular consumption of ‘Curcumin ‘, Turmeric Extract, is known to reduce nicotine patches from the lungs and is used in the possible prevention of cancer.

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