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Can You Reverse NAFLD With Dietary Changes

NAFLD

Liver is the largest gland in the human body and is also known as the Chemical Factory of the body. More than 500 vital functions have been identified with the liver, ranging from fighting infection, breakdown of fats, filtering blood of toxins, storing vitamins, iron, to manufacturing proteins and hormones, and helping clot your blood. Like any other organ in the body, this busy organ can also have issues, which is a condition called Non-alcoholic fatty liver disease (NAFLD). Normally, the liver stores some fat. However, in some cases when the liver stores more than healthy fat, that extra fat causes inflammation, which is known as NAFLD. 

Usually, there are no symptoms of NAFLD in the early stages. When it does, they may include, enlarged liver, fatigue or pain in the upper right abdomen. In most cases, fatty liver disease is diagnosed after blood tests show elevated levels of liver enzymes released from damaged liver cells, namely Alanine aminotransferase test (ALT) and aspartate aminotransferase test (AST).

Luckily, lifestyle changes such as dietary intervention and increased physical activity are the first-line treatment and support not only for NAFLD but also associated diseases such as obesity, insulin resistance, diabetes and dyslipidemia. And, gradual weight loss can take the pressure off the liver, allowing it to regenerate itself.

Dietary Changes To Reverse NAFLD

1. Complex Carbs
Complex Carbohydrates are packed with dietary fibre and micronutrients which help in appetite regulation as it takes longer to digest plus DF prevents absorption of fats in the intestine, thereby helping you lose weight, and also lowering the amount of fat in your liver.

  • Include Whole Grains in the form of chapati, upma, dosa, idli, porridge, khichdi, etc.
  • Include sprouted or boiled whole pulses.
  • Seasonal vegetables and Fruits.
  • Reduce sugar intake as it stimulates de novo lipogenesis and finally development of nonalcoholic fatty liver disease (NAFLD) & nonalcoholic steatohepatitis (NASH). So, replace packaged drinks with fresh coconut water/lime water; biscuits with nuts/roasted chana; reduce tea quantity to half cup every time you drink and no sauce/jam /salad dressing .
  • Soluble fiber Supplementation 

2. Fats
Increased fat intake has been linked to insulin resistance, impaired postprandial lipid metabolism and the development or progression of NAFLD. So, reduce intake  of ‘Visible fat’, & try to limit oil/fat intake to less than 500 ml/person/month. Choose Extra Virgin/Filtered /kachhi ghani oils (mustard, sesame, groundnut, Olive oil, Canola oil etc.) in place of refined oils to have anti-inflammatory and insulin sensitizing effects.

  • Complete No for Trans fatty acids and saturated fats . So, no fried or gravy foods/eating out /packaged food.
  • Choose healthy Invisible Fats rich in Omega 3 fatty acids such as nuts, avacado, flaxseeds, chia seeds, sabja seeds, etc.

3. Protein Source
A fair increase in protein intake combined with a low-GI diet, is associated with improved weight-loss maintenance due to its satiating effect and increased thermogenic effect of protein metabolism. So, include options like nuts, low-fat dairy, beans, whole pulses, fish, and poultry, sprouts/roasted chana/nuts/ Sattu drink, nuts smoothie (without sugar), etc. Cut meat intake to once a week. Prefer white/lean meats such as fish/poultry. And completely avoid Red meats as they are high in cholesterol & saturated fats because many studies have associated it with increased risk of liver related diseases and cancer, whereas white meat has been associated with reduced risk.

4. Herbs and supplements
Certain herbs and supplements have shown to play a key role in glucose and fat metabolism, insulin signalling, and energy balance, thereby helping in reversing the fatty liver condition. This may include Apple Cider Vinegar, Fenugreek Seeds, Flaxseed, Nigella Seeds, Milk Thistle, Coffee, Quercetin, Resveratrol etc. 

Having discussed the dietary changes, this journey is incomplete without the inclusion of at least 30 mins of physical Activity, 4-5 days a week, management of  Sleep and Stress issues. Do consult your dietitian/nutritionist to help fine-tune your diet so you are not aggravating your condition.

We hope this article helps you reverse NAFLD. Do leave your thoughts in the comments below. For more information to help you reverse NAFLD, check out Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here. 

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All you need to know about pre-and post-workout supplements!

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Working out and still not losing weight or recovery process is slow? Then there is something wrong with the pattern.

In conversations with my players, many a times people have told me that they have been working out for more than a year now but, it has not been effective. I too wondered what could be the reason and concluded that most people complaining are the ones who are not taking care of their pre-and post-workout meals.

In India, people focus on 3 major meals that are breakfast, lunch, and dinner. Then the 6-meal plan came into play where 2 snacks i.e. mid-morning and evening snacks were included to fill in the gap but, most who go for their workout tend to skip the most important meals which are the pre-and post-workout meal.

For me, it is as important as having my breakfast, lunch or dinner.

Now, when I say workout, I don’t mean that heavy gym workout alone. The workout can include walking or jogging as well. 30 or 45 minutes of brisk walking also requires pre-and post-workout foods. If this is rightly followed for weight loss even walking helps.

People working out in the gym are often advised to start taking supplements the moment they hit the gym. That’s okay to some extent but is it enough?

Get your facts clear with this article! I hope this helps

(1)  Carbohydrates

When: – Pre and post-workout

Why?

–         Carbohydrates are responsible for refueling the muscles by getting stored in the body in the form of glycogen. When the levels of glycogen reduce in the body, we feel fatigued.

–         During workout sessions, stored glycogen is used up by the body to give energy.

–         If carbohydrates are not taken before the workout, the stored glycogen will be completely used up and it will have no backup energy left for the body which ultimately leads to workout energy.

–         Here, when I talk about carbohydrates, I am not asking you to hog chapattis or a bowl of rice. The carbohydrates taken before workout must be simple carbohydrates like fruits or fruit juices. A special sports drink can help in such cases.

–         If the workout comprises of high-intensity workout for an hour, then one must take up around 4.2 grams of carbohydrates per kg workout.

–         4.2 grams is the average carbohydrate which one can take however it is different from workout to workout and person to person.

–         It is always better to consult your health coach before selecting the pre-workout carbohydrates quantity.

(2) Proteins (Amino acid blend)

When: – Pre – and post-workout (pre-workout could be optional but it is must post workout)

Why?

–         Here, when I talk about proteins, I am talking about BCAA blend.

–         BCAA stands for Branched Chain Amino Acids.

–         This BCAA blend specifically contains 3 main amino acids which are leucine, isoleucine, and valine.

–         There might be a question coming in reader’s mind that there are many other amino acids then why am I focusing on these three? It is mainly because these 3 amino acids are responsible for digestion, repairing of body tissues and performing the main functions of proteins that are for growth and body building.

–         For people who are looking forward to building muscles then BCAA blend becomes very essential for them.

–         For others, proteins post-workout helps in repairing the muscles and tissues which have worn off during an intense workout.

–         Milk is a very good option for post-workout foods.

–         Foods like meat and eggs have BCAA in them which becomes an ideal post workout foods.

(3) Caffeine

When: – Pre-workout

Why?

–         If you don’t want tiring workout sessions, then it is preferable to take caffeine supplement pre-workout.

–         Researchers have shown that caffeine helps in improving the endurance during the workout sessions.

–         When it comes to caffeine supplement, the dosage is very important because an overdose of caffeine can make you nauseous and nervous.

–         2 g in lukewarm water is the most optimal dosage.

–         If you are suffering from caffeine sensitivity, then you can avoid taking this as you might get dizzy.

(4) Whey Protein

When: – Post workout

Why?

–         Whey protein concentrate and isolate are best for post workout supplement because Whey helps in a quick boost in the muscle recovery and it also helps in quick muscle growth.

–         Whey hydrolysate and casein helps in increasing the absorption of amino acids in the body making it an excellent post workout supplement. 

(5) Vitamin C

When: – Pre and post workout

Why?

–         Vitamin C supplement is usually taken to deal with common cold and cough but that’s not all.

–         Vitamin C helps in dealing with the stress which could be a strenuous workout as well.

–         Vitamin C is an antioxidant which helps in dealing with the metabolic stress.

–         Vitamin C helps in strengthening the immune system during a strenuous workout.

We hope you found these tips on pre-and post-workout nutrition helpful for your fitness journey. Let us know in the comments below and for more personalised guidance and insights, subscribe to GOQii’s Personalised Health Coaching here. Let’s achieve your fitness goals together!

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Why Electrolytes are so important for our body?

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Ever wondered what to drink during and after an exercise session, more importantly if you are an athlete training intensely for your next run or next match or a practice session; well the options are galore like plain water, sports drinks, energy drinks, fruit juice?

Which among these is the best and why? Are sports drinks better than plain water? Do they have some super energy ingredient or a magic formula that boosts performance?

Well the answer is yes, they do contain, not a magic formula but, a balanced proportion of ELECTROLYTES! So what are these electrolytes…let us understand their role and function in the human body.

Electrolytes are minerals which when dissolved in water; break into small electrically-charged particles called ions. These can either be positively-charged (anode) or negatively-charged (cathode) ions. Our body needs a balanced number of cathodes and anodes to stay healthy.

The most important electrolytes required by the human body are sodium, potassium, magnesium, calcium, chloride and phosphate. These are present in all body cells and fluids and play a vital role in maintaining proper hydration and balance of water within and between body cells. Each electrolyte has certain specific functions-

  • Calcium is responsible for building and maintaining strong bones, also plays a vital role in muscle and nerve functions, especially muscle contraction and nerve impulse transmission i.e. transport of signals up and down the nerves which in turn directs the muscles to act
  • Sodium is the dominant positive ion which regulates body’s water content and also aids nerve communication.
  • Chloride is found in blood and fluid outer layer of cells; along with sodium it helps control body’s water content.
  • Potassium is needed to maintain normal functions of cells and muscles.
  • Magnesium helps convert blood sugar into energy, also supports over 300 enzyme reactions.
  • Phosphate facilitates absorption of calcium in bones as well as regulates the blood pH level.

As athletes train and perform. They sweat and lose fluids as well as electrolytes in the process. Drinking water replenishes hydration but, not electrolytes. In fact, drinking only water can sometimes dangerously dilute electrolytes in the body and worsen existing imbalance. This imbalance can manifest in form of symptoms like fatigue, muscle cramps, nausea, stomach cramps, stiff and achy joints, and even confusion and impaired judgement. In severe cases, seizures and even heart failure can occur. In other words, electrolyte depletion and imbalance can severely affect an athlete’s performance.

What can be done to prevent an electrolyte imbalance?

Sports drinks definitely play a role in reinstating electrolyte balance but, these are laden with sugar adding extra calories. A better way can be to indulge in foods rich in particular electrolytes like-

  • A salty meal like soup before a strenuous exercise session can help retain fluid and maintain hydration during exercise
  • Tomatoes, Olives, Lettuce help to replenish chloride
  • A large Banana contains 450-600 mg of Potassium
  • Melons, oranges, raisins or prunes, sweet potatoes, peas and beans are rich in sodium
  • Research shows that milk contains a mix of carbohydrates, calcium, sodium, potassium and good protein which aids muscle recovery.

Inclusion of these calcium rich foods like milk and cereal, yoghurt or latte in your diet helps a lot in creating Electrolyte balance.

We hope these insights into the importance of electrolytes in our body shed light on their crucial role. If you found this information helpful, feel free to share your thoughts in the comments below. For a deeper understanding of nutrition and health, explore Healthy Reads. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

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Top four reasons why diets fail?

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The battle of the bulge is on –any movement on the scale yet? “Losing weight is one of the top resolutions made every year, yet only 20 percent of people achieve successful weight-loss and maintenance,” says Jessica Bartfield, MD, internal medicine who specializes in nutrition and weight management at the Loyala Centre for Metabolic Surgery & Bariatric Care.

Despite the fact that two-thirds of Americans say they are on a diet to improve their health, very few are actually decreasing in size. According to Bartfield, “Dieting is a skill, much like riding a bicycle, and requires practice and good Instructions.” But, this is not a case unique to the Americans alone, it is the case with most people on the heavier side and who go on diets to lose weight. Their constant complaint is that they do not lose weight.

Here are top four reasons why dieters don’t lose weight?

  1. Underestimating Calories Consumed

Most people underestimate the number of calories they eat per day. Writing down everything that you eat-including drinks and “bites” or “tastes” of food – can help increase self-awareness. Pay attention to serving sizes and use measuring cups and spoons as serving utensils to keep portions reasonable. Foods eaten outside of the home tends to be in much larger portion sizes and much higher in calories. So try and look up nutrition information of your favourite take-out meal or restaurant and select a healthy meal before picking up the phone or going out to eat.

  1. Overestimating Activity and Calories burned

Typically you need to cut 500 calories per day to lose 1 lb (pound) per week. This is very difficult to achieve through exercise alone, and would require 60 minutes or more of vigorous activity every day. A more attainable goal would be to try and increase activity throughout the day and get a total of 30 minutes of moderate to vigorous exercise most days of the week. Buy a tracker to track your steps; try to increase your goal of 10,000 steps per day. But, be careful – exercise is not an excuse to eat more!

  1. Poor Timing of Meals

You need a steady stream of glucose throughout the day to maintain optimal energy and to prevent metabolism from slowing down. Eat breakfast everyday within one hour of waking up, then eat a healthy snack or meal every two to three hours. Try not to go longer than 5 hours without eating a healthy snack or meal to keep your metabolism steady.

  1. Inadequate sleep

Studies have shown that people who get fewer than six hours of sleep have higher levels of ghrelin, which is a hormone that stimulates appetite, particularly for high-carbohydrate/high-calorie foods. In addition, less sleep raises levels of cortisol, a stress hormone which can lead to weight gain.

Avoid doing the above mentioned, avoid go on diets and have a normal balanced meal daily and you will be able to maintain your weight and health.

Good health practices are more than just learnt, they become a regular habit and a way of life.

If you found these tips valuable and have more questions or thoughts to share, drop a comment below! Explore more insights on maintaining a healthy diet through Healthy Reads. For personalized information and guidance, subscribe to GOQii’s Personalised Health Coaching here.

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