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Weight Loss Diet Tips

Gut Flora - All About It!

Dr. A.A Khan 93% (1041 ratings)
MBBS,CCA,DCA,AASECT,FPA,AAD,F.H.R.SM.I.M.S
General Physician, Gorakhpur
Gut Flora - All About It!

While we have all been bombarded through the various sources on the internet, print and media about the beneficial effects of various “healthy” diets, have you ever stopped to think about how or why this might be the case. Is this because of a direct effect of the components of the diet on the various body functions. It turns out that some of this may be mediated by the effects of diet on the various residents in our gut, also known as our gut flora.
So, who are these residents in our gut?

What is gut flora?
Gut flora, also known as gastrointestinal flora, are the various microbes in our bodies (microbiome). They number more than 10 times the number of cells in the human body, up to 100 trillion cells. They also encode 100 times the number of genes (the metagenome) that a human possesses (the genome). In the human gut microbiome, while over 99% of the genes are bacterial, there are also fungi and viruses.

How does diet impact the gut flora?
The phrase ‘you are what you eat’ should perhaps be now modified to ‘your microbiome is what you eat’. More than one study has shown that a ‘western diet’ rich in protein and animal fat is associated with a predominance of a bacterial species named Bacteroides while those on a more agrarian diet richer in carbohydrates tend to show a predominance of a bacterial species named prevotella.

Why does flora matter?
It is postulated that the various components of the microbiome tend to be in a state of balance in a healthy individual. When this balance gets disturbed, this has been termed as ‘dysbiosis’. This ‘dysbiosis’ is usually associated with many diseases of the ‘modern age’ including obesity, diabetes, inflammatory bowel disease (IBD) and cardiovascular diseases.

While studies have started showing the differences in microbiome with the various dietary components, it is still early to suggest that changing one’s diet alone would be the only way to change towards less ‘dysbiosis’. This is because we still do not have an agreement on what is truly a ‘healthy microbiome’. Additionally, recent studies have also shown that the immediate environment that one resides in may impact the microbiome with changes seen soon after immigration to a western country. That said, it would make sense to adopt a healthier diet that is lower in animal fat and more grain-based sources of proteins while research evolves towards more specific answers in the years and decades to come.

How to Get Started With Ayurvedic Diet?

Gautam Clinic Pvt Ltd 91% (7785 ratings)
Sexologist Clinic
Sexologist, Faridabad
How to Get Started With Ayurvedic Diet?

Be aware of the three primary mind-body types. There are three primary doshas in Ayurveda: Vata, Pitta, and Kapha. You can review the qualities of each dosha to determine your dosha or take an online Dosha quiz to determine your dosha. If you have addictive eating behaviors or an eating disorder, you may have an underlying Vata imbalance as part of your mind-body type.

  • Though some people may use Ayurvedic as a tactic to lose weight, it is not designed as a weight loss program. Rather, Ayurvedic focuses on ensuring you have a mind-body balance through your diet and your eating habits to have a more healthy lifestyle and way of thinking.

Recognize the qualities of a Vata mind-body type. If your primary dosha is Vata, you are very focused on movement and change and possess an energetic and creative mind. Your require balance and stability in your life and low stress to feel energized and enthusiastic about life. But you are also prone to anxiety and insomnia.

  • Vatas tend to have irregular eating patterns, especially when feeling stressed or overworked. You may also be guided by food cravings for comfort foods like chocolate, baked goods, or pastas, rather than a consistent and healthy meal schedule, and you may be prone to skipping meals. You can have extreme eating habits that involve lots of snacking and stress eating or missing meals entirely. Your eating is often centered around stress and you may use eating as a way to deal with feelings of anxiety and imbalance.

Understand the qualities of a Pitta mind-body type. A Pitta dosha tends to be full of intensity for food, experiences, and knowledge. Pittas enjoy being challenged and using their intellect to learn new things. When you feel imbalanced or stressed, you tend to develop heat related issues in your body like heartburn, ulcers, hypertension, and inflammatory conditions. This heat can also manifest in your personality, as you may be prone to frustration, irritability, and feelings of anger.

  • Pittas crave order and predictability with their eating habits and diet, with structured meal times three times a day at the same time every day. You focus on stability and control in many aspects of your life, including eating, and may feel annoyed or grouchy if your meal schedule is thrown off or you eat later than usual. Pittas tend to overeat as a way to express anger, literally swallowing their anger, through eating too much at every meal. You may also view overeating as a way to rebel against stressful situations or larger issues in the world.

Get familiar with the qualities of a Kapha mind-body type. This mind-body type tends to have a natural propensity for physical strength and endurance. You may be naturally athletic, with a calm personality and the ability to use critical thinking and retain information quickly. However, you may be prone to weight gain, fluid retention, and allergies if you are feeling imbalanced. You may also exhibit an aversion to change and an overall stubborn demeanor. Kaphas tend to hold on to experiences, relationships, and objects long after they stop being useful or necessary.

  • Kaphas usually have a natural love of eating and can become addicted to food. If you are feeling imbalanced, you may eat constantly, before and after meal times. You may use food to hide your intense emotions and as a way to avoid confrontation with others or with your own feelings and emotions.

 

7 people found this helpful

Daily Habits To Help You Stay Fit!

Dr. Akhilesh Singh 86% (64 ratings)
CCEBDM - Diabetology & CCMH Cardiology, CCDM & CCCE, MHA, Post Graduate Course In Diabetology, Diabetes Care P
General Physician, Satna
Daily Habits To Help You Stay Fit!

When it comes to being fit, soldiers set the best examples. Here are 15 habits that you could imbibe to stay fit like a soldier.

  1. Start the day early: A soldier’s day begins at dawn. Starting your day early will give you more time to get things done and takes away the excuse of not having enough time to exercise.
  2. Maintain a daily schedule: Set a time to wake up, eat, work, exercise, sleep and follow it diligently. This helps you stay physically and mentally fit.
  3. Don’t skip breakfast: Breakfast is the most important meal of the day. Eat a proper breakfast that will give you enough energy to get through the day.
  4. Eat on time: Don’t delay a meal and maintain regular intervals between each meal. This helps stabilise your metabolism and keeps you from unnecessary weight gain.
  5. Eat a balanced dietSkipping out on carbs may help you lose a little weight temporarily but will not keep you healthy. Eat a balanced diet of fruits, vegetables, whole grains, proteins and milk.
  6. Spend time outdoors: If you can’t exercise outdoors, walk to and from office or while grocery shopping to give yourself a chance to breathe in the open.
  7. Avoid junk food: Avoid all kinds of processed foods. These foods that very low nutritional value but high fat content. Instead snack on fruits or nuts between meals.
  8. Limit alcohol intake: Alcohol not only harms your body but can interfere with your schedule as well. Excessive drinking can keep you from waking up early the next day and throw your entire day off schedule.
  9. Get adequate sleep: You should ideally get 8 hours of sleep so if you’re going to wake up early, go to bed early as well. Drinking a warm glass or milk or chamomile tea can help you get a restful sleep.
  10. Make exercise a part of your daily schedule: Along with work, exercise needs to be made a priority as well. The best time to exercise is early in the morning before starting with the day’s work.
  11. Mix it up: Make exercise fun by mixing up your exercise routines. If you go for a run on one day, go swimming the next or hit the gym.
  12. Drink plenty of water: Stay hydrated to ensure that your body can absorb nutrients well and to optimise your circulatory system.
  13. Play a sport: Playing a sport is not only a way to exercise but also boosts your mental health.
  14. Surround yourself with people who support you: Avoid negative people and keep company with those who live a healthy lifestyle themselves to keep yourself motivated.
  15. Never give up: Just because you don’t have the stamina to run 10km on the first day, doesn’t mean you should give up on it. Persevere and have patience with yourself and you will be able to overcome all the obstacles before you.
6901 people found this helpful

Eating Habits - A Free Tool For Weight Loss!

Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Dietitian/Nutritionist, Delhi
Eating Habits - A Free Tool For Weight Loss!

Who do not want to be in shape & look slim? of course all of us! To maintain the beauty, many of us are working hard to keep their body in shape and hence is ready to go for anything just to lose weight. People pay heavy money for gym and fitness training centres for their weight loss and health. We stop eating our favourite foods to look slim. Many of us are opting for some meal replacement shakes, medicines or supplements for this purpose.

However, we generally ignore the simple healthy eating habits that have a major role in weight loss & health. Only menu selection is not sufficient to achieve weight loss and health targets. Menu is important but it not everything, it is one of the important part of healthy living. It has been beautifully illustrated in Ayurvedic text also that how important are your habits.

How we eat is as important as what we eat.”

Methodical & disciplined eating helps to extract best out of food for body & soul. Food is not just to fill the stomach, it is to nourish every cell of the body.

You can make your food to work like a superfood by complimenting with eating habits.

Let us look at some of the healthy eating habits that will surely help you to maintain your best:

  1. Morning Detox: After you wake up early in the morning, have one – two glasses of lukewarm water. After plain water take some detox drink some herbal tea or herbal juice to give a kick to the metabolism.
  2. Drink your food: Its an old saying that we should drink our meals rather than eating.  This is one of the healthy food habits as slow chewing of food will help you in digesting the food well and lowers down your calorie intake. As it is said that it takes around 20 minutes to realize that you have eaten fully after you consume any food.
  3. Eat before you feel excessively hungry: It is always seen that once you get hungry, you tend to eat more than your normal diet. It is because pancreas secretes more insulin which leads to control of body sugar. And hence, increase in fat consumption.
  4. Maintain Optimum Hydration:  yes, be careful, I am not advising you to have a lot of water. The word optimum has been used to define quantity of water. It means drink as much as your body needs. For the sake of weight loss drinking gallons of water is not going to be worth. Water is the best cleanser, as we need water right from waking up to the bed. But keep in mind not to gulp down bottle at once. It should always be consumed sip by sip for better functioning. The best indicator of hydration adequacy is your urine colour. If you find it yellowish means a little more water is needed, but if it is clear means taking adequate fluids. Excess water intake could be a reason for dizziness and bloating.
  5. Golden 75:25 Rule: Divide your stomach into imaginary four parts &Food divided according to its state. Consume solid food in 50% of space, liquids 25%, rest 25% should be left empty, to maintain space for digestive juices and gases. Means Never ever overstuff yourself.
  6. Avoid any liquid or green tea or slim tea just after meal: As the golden 75:25 rule is telling us to keep some space, drinking just after meal will be the violation of this rule. Maintain a gap of 45 min to 1 hour before consuming anything else after major meal.
  7. Meal timings: Eat At fix intervals, to set the body clock. It will boost up metabolism and weight loss.
  8. Follow 12 : 12 clock: your first meal will decide your last meal timings. For example, if you wake up a 6 am, taking breakfast at 8 am, means finish your dinner by 8pm. Consider your eating clock of 12 hours only. Before and after taking plain water or herbal tea without sugar is not harmful.
  9. Eating food is a Ritual: Do not try to be multitasking while having food. Watching tv, mobile, talking to someone, emotional disturbance, playing, all this should be avoided while having food. Eat with full concentration and positive thoughts to get the best out of it.
  10. Sitting Cross Legged: Is the ideal if your knees are flexible enough. Avoid standing meals for better digestion.
  11. Take care of incompatible foods: Virudh aahar is a slow poison. Milk and citrus, melons and other fruits, banana and milk are the few examples.
  12. Maintain food order according to its taste: Sweet, sour, salt, pungent, bitter and astringent, it should be the order of having food in vedic diet plan. However, it is little difficult, as dishes prepared now a day are too complex.

To sum up: Tune in with your gut, listen to your stomach & instinct and gather knowledge to follow a path of good health. You will surely achieve your targets. In case you have a concern or query you can always consult an expert & get answers to your questions!

4442 people found this helpful

Nutrition - How Important It Is In Treating Different Diseases?

Dt. Ashoo Arya 88% (55 ratings)
Diploma in Dietetics, Health and Nutrition (DDHN), B.Sc Home Science
Dietitian/Nutritionist, Gurgaon
Nutrition - How Important It Is In Treating Different Diseases?

Health is much more than the absence of disease. It is a positive quality, emphasizing intellectual, physical, social, emotional, and spiritual well-being. Optimum nutrition, providing all nutrients in both kind and in right amount, is the cornerstone of good health and the cutting edge of prevention. The foods we eat, and the nutrients they should provide, are the most important continuing environmental factors influencing our growth, development, functional abilities, and health. How we structure our lifestyles, with proper nutrition, health habit discipline, and exercise programming, have a great influence on our personal health, and help us reduce our current medical care expenditures.

A balanced diet containing required amount of carbohydrates, proteins, vitamins, minerals and required fats can help your body keep diseases at bay. Here are the major findings -

  1. Cardiovascular Diseases: Cardiovascular diseases, the major killers worldwide, are to a great extent due to unbalanced diets and physical inactivity. The increasing pollution and unhealthy eating habits, put you at a risk of developing heart diseases and strokes. By consuming less trans-fats, saturated fats, salt and alcohol, you can stabilize your blood pressure which causes heart attacks. Add more of green leafy vegetables and lean protein to your meals to make them healthy and nutritious.
  2. Osteoporosis: A person with a deficiency of calcium suffers from osteoporosis which makes your bones brittle and prone to cracking and breakage. However, by adding more dairy products which are rich in calcium, you will be able to keep this condition at bay. By eating foods rich in Vitamin D such as fatty fishes, cheese, mushrooms and tofu, you can ensure strong bones which aren’t prone to breakage. 
  3. Diabetes: Because the insulin production is low in diabetic patients, they are already advised to avoid sugary foods. However, a diabetic patient can add certain food items to the diet which can help him/her lead a healthy life. Foods such as Neem juice, pulses, high fibre vegetables, fruits, milk and whole grains can help a person with Type 2 diabetes live a healthier life.
  4. Constipation: To prevent constipation it is important to include foods in your diet that are high in fibre. Wholegrain cereals, wholemeal bread, fruit, dried fruit, dried peas, beans and lentils are excellent sources of fibre. Fibre and water work well together so make sure you consume enough fluids throughout the day to help prevent and alleviate constipation.
  5. Acidity: Eating too much animal protein causes sulfuric acid to build up in the blood as amino acids are broken down. Eat plant foods to neutralize an acidic pH. Vegetables such as spinach, broccoli and beans or fruits such as raisins, bananas and apples are appropriate choices for neutralizing body pH.
  6. Renal Disease: A renal failure diet controls the amount of protein and phosphorus in your diet. You may also have to limit calcium, sodium, and potassium. A renal failure diet can help decrease the amount of waste made by your body, which can help your kidneys work better. It may also help to delay total renal failure. Your diet may change over time as your health condition changes. 

Physical inactivity is already a major global health risk and is prevalent in the modern world, particularly among the urban poor in crowded mega-cities. Healthy diets and physical activity are key to good nutrition and necessary for a long and healthy life. Eating nutrient dense foods and balancing energy intake with the necessary physical activity to maintain a healthy weight is essential at all stages of life. Unbalanced consumption of foods high in energy (sugar, starch and/or fat) and low in essential nutrients contributes to energy excess, overweight and obesity. The amount of the energy consumed in relation to physical activity and the quality of food are key determinants of nutrition-related chronic disease.

However, this is just a basic concept of nutrition in aforementioned diseases. It is always recommended to consult an expert nutritionist or dietician to know the right diet for your disease. It will be according to your health, height, weight and the severity of the disease. Every individual's nutrition requirement is different. The nutritionist will recommend a diet plan that will help you maintain the level of severity of the disease you are suffering from.

3537 people found this helpful

Fennel (Saunf) - Know Its Benefits!

Dr. Satish Sawale 89% (1967 ratings)
Bachelor of Ayurveda, Medicine & Surgery (BAMS), PG Dip Panchakarma, PG Dip Ksharsutra For Piles, Pilonidal, Sinus & Fistula Management, Post Graduate Diploma In Hospital Administration (PGDHA), Certificate In Diabetes Update
Ayurveda, Navi Mumbai
Fennel (Saunf) - Know Its Benefits!

Fennel is a very common spice in India and is usually present in every kitchen. In fact, from a very young age, it has been seen that the elders advise the youngsters to consume a pinch of fennel after any meal for proper digestion. Fennel is also added to many dishes to make the dish flavourful as well, so that the person eating the dish can reap the benefits of all its medicinal properties. Fennel is much more than just a digestion enhancing natural ingredient. Fennel if boiled in water and the water taken empty stomach in morning, can be used as diuretic and also used in renal calculusSome of its other uses and benefits are explained below.

  1. Breath Freshener: Fennel has anti microbial properties which clean your mouth and give you a fresh breath after every meal. In fact, it is not uncommon to notice fennel seeds being served in hotels and restaurants after a meal for better digestion and having a fresh and sweet breath.
  2. Helps in digestion: Fennels help in not only digestion but also help in solving various other problems like intestinal gas, bowel irritation, constipation, heartburn etc. Those with constipation are advised to have fennel milk or at least a pinch of fennel after every meal so that they would be able to relieve themselves comfortably.
  3. Helps in reducing obesity: Obesity has become one of the greatest concerns in contemporary times. With a rise in the sale of junk foods, individuals have started thinning the line between being fat and being obese in nature. However, when you tend to consume fennel seeds, it gives you a feeling of fullness. This reduces the urge to eat in between meals which, in turn, helps in reducing obesity in individuals.
  4. Helps in solving menstrual problems in women: Women who attain their puberty and experience regular menstrual cycles would be well aware of the regulation that they might face sometime or the other in the process. Consumption of fennel seeds regularises menstruation to a great extent in women. In fact, it also helps in reducing painful bleeding in women. It is one of the few natural remedies that can be tried out before opting for medical consultations and higher doses of medicines.
  5. Used as a natural preventive against cancer: Cancer can occur in different places including the colon. Consumption of fennel can help in the reduction of colon cancers in individuals. The anti-carcinogenic properties of fennel help in reducing cancer-causing agents in the body, thereby rendering it capable enough to fight against cancer.

Thus, these are some of the benefits of consuming fennel. Next time you consume fennel after a meal, you know why you are consuming it and what health benefits could it bring to you. In case you have a concern or query you can always consult an expert & get answers to your questions!

6244 people found this helpful

Difference Between Raw / Cooked / Processed Food!

Dt. Vishal Wadi 92% (2113 ratings)
Diploma in Clinical Nutrition, Certified Diabetes Educator, Diploma in Sport & Exercise Nutrition, Diploma in Human Nutrition, Lifestyle Medicine, BSC IN LIFE SCIENCES
Dietitian/Nutritionist, Bangalore
Difference Between Raw / Cooked / Processed Food!

Over the last 2 decades, with increasing industrialization, we have seen the availability of all those foods in the marketplace that were prepared at home before. The food industry has grown leaps and bounds. Processed material, food intermediates, snack foods, ready to cook, ready to eat foods fast foods and food delivery companies & apps have emerged everywhere. Now we don't have to cook anything at home and all kinds of food are just a phone call or a click away. This is has improved convenience and reduced time & efforts. But over-dependance on ready foods with changing lifestyle has wreck havoc on our health. We see lifestyle-related diseases like diabetes, obesity, hypertension, heart diseases, arthritis, depression & anxiety almost in every house. All these disorders have a direct link to our food choices, and somehow we are not able to see this link. 

Let’s see how the state of food (while eating) affects our health:

f we look at various stages of food, it starts from raw food, which grows in fields. This is then harvested and sold either in raw form or is used to produce processed food in factories. But the quality of same food varies distinctly as it passes through more stages. Let’s look at each stage. 

Raw food: When a food crop is harvested, it’s raw form is the best form for human health. It has all the vital nutrients, vitamins, minerals and enzymes intact. When we were an agrarian society, we used to eat a good quantity of raw food, as it was grown in the fields. But slowly with urbanization & commercialization of food, raw food consumption has gone very low. Raw produce is stored and transported in cold chains and made available in distant areas after many days of its harvest, which leads to deterioration in its quality and depletion of nutrients. When it reaches us in raw form, still it has a good quantity of nutrients left. If we eat this food, it works as medicine and we can prevent or improve on most lifestyle diseases. 

Cooked food: After buying raw food, we cook it, as over the years we have developed taste for soft food. During cooking, we heat & boil food adding oil & spices. Plenty of nutrition is lost during the cooking process. But since we cannot see it, we judge the quality by taste, color & presentation. This food is okay to satisfy our hunger and do not harm us. But also it does not work as medicine and only good for satiety and gratification. 

Processed food: This is the food that we purchase ready and eat as it is. Most of the snack foods are in this category. Intermediaries for home cooking like oils, sugar, salt, dressings, pastes etc. are also in the processed category. Even natural food like milk and milk products are available to us in processed & packed form today. 

The problem is, though these foods are tasty, not only there nutritious value is totally lost, they also impact our health adversely. Industrial processing changes its biochemistry so much that our body system does not recognize them as food, and consider them as a foreign entity, just like micro-organisms, pollutants, allergens etc. that enter the body. Body’s defense mechanism called the immune system becomes active and generates an immune response to get rid of processed food. That means these foods are not welcomed inside the body. The immune response over a long period of time leads to auto-immune disorders, wherein in the process of removing these foreign bodies, our body cells and tissues also get destroyed as collateral damage. Most of the modern-day diseases are the outcome of auto-immune disorders. 

Conclusion 
If we check our food intake, it is primarily processed & cooked food, much more than raw food. Though we cannot avoid eating processed food totally, we can surely minimize its intake. Lack of time is often cited as reasons to eat ready food. But to consume raw food like fruits, salads, green leaves, sprouts, nuts & seeds not much time and cooking skills are required. Cooked food can be prepared using minimally processed ingredients. If we consume 40% raw food, 40% cooked food with minimally processed ingredients, and less than 20% processed food, we will be able to prevent and reduce many modern-day diseases like obesity, diabetes, hypertension, fatty liver, disorders related to hormonal imbalance like Hypo/hyperthyroidism, PCOD etc. 

Our taste buds may resist this change for a few days, as for a long time we have not enjoyed natural tastes and have been used to strong tastes, but after a few days of practice we can alter our taste perception and start enjoying natural tastes. With this little change, if the reward is much better health, then it is definitely worth doing. In case you have a concern or query you can always consult an expert & get answers to your questions!

4178 people found this helpful

Can A Salt Water Flush Help You Lose Weight?

Dt. Surbhi Joshi 89% (10 ratings)
M.Sc - Dietitics / Nutrition
Dietitian/Nutritionist, Jaipur
Can A Salt Water Flush Help You Lose Weight?

Colon cleansing is something people are familiar with. It is a process which helps to remove toxins from a person’s body and improves the digestive system, thereby taking care of the overall quality of your life. In a similar manner, salt water flush is also known as a safe, simple and effective way through which one can remove toxins and clean-up the colon. Before we explore how salt water flush helps in losing weight, let us first understand, what exactly is salt water flush.

Salt water flush or salt water cleanse is designed primarily to help people clean up their colon and digestive system. Salt Water flush has become popular as it assists in digestion and clearing up toxins from our bodies.

A Himalayan salt water flush, mixed with lemon juice is safer as compared to colon cleansing laxatives and drugs, which are intended for serving the same purpose. The best thing about this is that it is completely natural and scientifically proved to believe that it detoxes and improves one’s long-term health.

Benefits of Salt Water Flush
Now, let us take a look at some of the benefits of Salt Water Flush:

  • Salt Water helps in improving the problem of constipation
  • It plays a significant role in helping people lose weight
  • Helps in reducing high blood pressure level
  • Hormonal imbalance gets corrected through Salt Water Flush
  • One can easily reduce stress by taking salt water flush.
  • Out of all the above-mentioned benefits, we would only discuss in detail about the benefit it shows while helping someone to lose weight.

How Does Salt Water Flush Work Towards Making Someone Lose Weight?

  • When you drink a salt mixture, it helps and ignites the body’s own mechanism of detoxifying in a natural manner and also eliminate wastes. As a result of which, a person’s digestive system gets back on track, making them feel light as if the weight has reduced significantly, and the person becomes more energetic and less weighed down.
  • Human body contains approximately 70% water and this is where the salt water flush works like magic. Accumulation of excess water in our bodies is never a good thing as different types of complications might arise. The salt water colon cleanse helps to reduce retention of fluid caused by processed diets, medications and dehydration. Though there is no proof which would act as confirmation that salt water flush indeed reduces fat cells within the body. It can definitely lessen weight caused by excess water, which could otherwise make someone feel weighed down.
  • It can reduce weight because salt water flush cleans up our digestive tract, hence, even if someone feels that they are suffering from indigestion or food which they should not have had, a salt water flush for a few days would definitely help people get rid of the excess waste from the system, thus making them feel light.

In case you have a concern or query you can always consult an expert & get answers to your questions!

2148 people found this helpful

Coconut: An Amazing Way To Burn Fat!

Dr. Vineet Prakash Kapurwan 85% (151 ratings)
BHMS, PGDYS, B.Sc.
Homeopath, Dehradun
Coconut: An Amazing Way To Burn Fat!

The word weight loss brings an image of starving, eating just enough to survive, and reduce weight. However, that is not the case always. There are some foods that can actually help burn fat, the more you eat of these on a regular basis, the lesser the chances of you growing fat. The good old coconut, which has formed a regular part of our diet for ages is one such wonderful item. Listed below are some benefits that show how coconut helps in weight loss.

  1. Good Fiber: Foods usually contain two types of fibers soluble and insoluble. The soluble usually contains sugar and starch. These are digested to provide calories. The non-soluble on the other hand is not digested and only provides roughage. Coconut contains an astounding 61% of non-soluble fiber, which is completely devoid of calories and therefore, no contribution whatsoever to weight loss.
  2. Instant Energy Source: For athletes and sports people, coconut provides an instant source of energy with lesser number of calories. This energy can help them curb hunger for prolonged period of time. People who eat coconut regularly can go without food for longer hours without experiencing symptoms of low blood sugar.
  3. Lowered Glycemic Index: The glycemic index is an indication of how fast sugar is released into the bloodstream, leading to higher sugar level. Sugar has a glycemic index of about 80 and coconut is about 35. Therefore, it reduces the pace at which sugar is released into the body and does not promote formation of fat. Coconut is also easy on the pancreas, not pushing it to pump insulin into the system.
  4. Reduced appetite: By improving insulin secretion and promoting blood glucose usage, the cravings to have something sweet to boost energy is reduced. The super nutritious coconut is digested to right away produce energy and consume it, thereby improving endurance.
  5. Good fat source: The coconut is a rich source of medium chain fatty acids which are good for health. Unlike the long chain fatty acids, which contribute to weight gain, the medium ones are good for heart and do not add to weight in a big way.
  6. Easy on the stomach: Coconut also improves digestion in general and improves absorption of nutrients (vitamins, minerals, and amino acids) from other food substances, thereby improving overall nutrition. The good fiber, good fat and good sugar all add to the immense benefits of coconut. Not just whole coconut, even coconut oil and coconut milk are being used more now. 

Not just weight loss, coconut is also very healthy for the heart, skin, and hair. It has no trans-fat, no gluten, is nontoxic and hypoallergenic and boosts immunity. Eat coconut in any form and enjoy the various benefits. In case you have a concern or query you can always consult an expert & get answers to your questions!

3617 people found this helpful

Know How Strawberries Are Beneficial For Your Eyes!

Dr. Ritika Bhatnagar 86% (10 ratings)
Msc - Food & Nutrition
Dietitian/Nutritionist, Jaipur
Know How Strawberries Are Beneficial For Your Eyes!

Berries are known to be extremely beneficial to health, and the strawberries, given their wide availability are more popular, especially in the Asian region. Whether as a raw fruit or in a salad, as a smoothie or an ice-cream, strawberries are liked by different people in different forms.

Read on to know some of the common benefits of these wonderful berries.

  1. Boost immunity: Rich in vitamin C and antioxidants, strawberries boost immunity significantly. A cup of strawberries is enough to get a complete day’s requirements of vitamin C.
  2. Controlled inflammation: The antioxidants and phytochemicals lower the ability of blood to develop higher cholesterol levels. They help reduce levels of C-reactive protein in the body system, which also controls inflammation. The risk of high blood pressure, heart disease, and stroke is reduced significantly.
  3. Digestive system: Given their high fibre content, it helps eat less and with reduced calories. It also promotes bowel movement and reduces intestinal inflammation. It also contains nitrate which improves blood flow and helps cleanse the system.
  4. Antihypertensive: Strawberries are rich in potassium, and this is highly beneficial in controlling blood pressure. Potassium and sodium act conversely, and by increasing potassium, sodium is reduced, which helps lower blood pressure.
  5. Controls cholesterol: The Ellagic acid and flavonoids are known to reduce low-density lipoprotein or LDL, which is harmful to the heart and overall health. They also reduce oxidative damage, which is a result of chronic inflammation leading to heart disease.
  6. Anti-aging properties: The biotin in the strawberries also improve skin and hair quality and also promotes tissue regeneration. They promote collagen formation, which reduces wrinkles and improve skin tone and texture. Vitamin C and A are also responsible for its antiaging benefits.
  7. Stress management: The antioxidants, improved immunity, and reduced inflammation also lead to improved stress management.
  8. Heart health: The colour of the strawberries comes from flavonoids, which are the main reason for their heart health.
  9. Eye health: Strawberries have been shown to improve eye health by reducing incidents of cataracts, reduces the degree of macular degeneration, and reduces damage from sun exposure. The vitamin C also strengthens the eyes lens and retina, further contributing to eye health.
  10. Anti-cancer agent: Strawberries are specifically shown to reduce the incidence of esophageal cancer with their rich content of flavonoids, antioxidants, vitamin C, and most importantly ellagic acid. These suppress cancer cell growth and reduce free radicals in circulation thereby providing protection against cancer.
  11. Weight management: Not just for people who want to lose weight, but even on a preventive measure, strawberries are good for weight maintenance. Those who want to prevent heart disease and diabetes should help themselves to strawberries.

In case you have a concern or query you can always consult an expert & get answers to your questions!

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