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Diet Planning Health Feed

Know The Types Of Fat That Are Bad For Your Heart!

Know The Types Of Fat That Are Bad For Your Heart!

Fats are an essential source of energy for the body. They help you to absorb minerals and vitamins from the food you eat, which help in building the cell membranes. All fats are similar in structure – a chain of carbon and hydrogen atoms bonded together. A difference in this structure causes a radical change in their functions and effects.

Monounsaturated and polyunsaturated are considered good fats while trans fats are considered unhealthy. Saturated fats are neither good nor bad. In order to stay healthy, you need to consume the right fats.

  • Trans fats

Trans fats are also called dietary fat. They are produced due to a process called hydrogenation that coverts healthy oils into solids. They are very harmful and have no health benefits. There is no safe level of consumption of these fats.

Easting fast foods rich in trans fat increases the amount of harmful LDL cholesterol and reduces the amount of good HDL cholesterol in the bloodstream. These fats cause inflammation in the body and lead to ailments such as diabetes, stroke and heart attack. They create insulin resistance in the body that puts you at risk of developing Type 2 diabetes.

For every 2% calories that you consume from these trans fats, the chances of heart disease increases by 23%. Therefore, you must avoid foods like pizzas, burgers, cakes, pastries, meat pies and sausage rolls. This will also reduce the chances of becoming obese and help you stay healthy and fit.

  • Saturated fats

These fats are found in red meat, whole milk-based products, cheese, baked products and coconut oil. If you consume plenty of saturated fats, your cholesterol level will increase and harmful LDL cholesterol will build up. This increases the chances of developing blockages in the arteries that lead to diseases like Coronary artery disease.

The American Heart Association recommends that you must not consume more than 6% calories from saturated fats out of your daily calorie count.

  • The good fats

The fats that are good for your heart are – Monounsaturated fat and Polyunsaturated fats. Both of these help in reducing your blood cholesterol level and increase good HDL cholesterol. This will help you to reduce the chances of cardiovascular diseases.

Monounsaturated fats are found in –

  • Nuts like almonds, cashews and peanuts 
  • Avocado 
  • Vegetable oils                                                                                                                                                                                                                                                             

Polyunsaturated fats are found in:

While healthy fats are good for your heart, you need to keep the consumption moderate, as all fats are high in calorie content. Consult a dietician to obtain a proper diet to stay healthy and fit.

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Food Items You Should Not Pick From Grocery Stores!

Food Items You Should Not Pick From Grocery Stores!

Food Items You Should Not Pick From Grocery Stores!

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Know About Adverse Effects Of Crash Diets On Your Body!

Know About Adverse Effects Of Crash Diets On Your Body!

Extreme diet or crash diet is a method to lose a significant amount of weight within a limited time period. But crash diets are not meant for long term weight loss plans. Since crash diets usually cut down on one or more food groups to reach a desired weight level, these diets skip out on important nutrients that your body needs.

The ways crash diets can affect your body include:

  1. Dehydration: You realise you are losing weight after implementing the crash diet, but this is just an illusion. All the weight loss isn’t fat, but water. When you restrict calories, your body first burns glycogen and not fat, for energy. Glycogen is a form of carbohydrate stored in the muscles and liver, and water is attached to every gram of glycogen. So, when your body burns glycogen, you end up losing water, which causes dehydration.

  2. Unstable blood sugar: When your body doesn’t get a steady supply of fiber, fat, protein and carbohydrates, your insulin and blood sugar levels run amok. Some diets, such as the detox diet, can lead to type II diabetes.

  3. Muscle break down: Energy comes from calories and restricting calories adversely affects your muscles. When you start losing weight, your body starts harnessing muscle proteins for energy. This leads to muscle loss and your physique deteriorates. For instance, liquid diets (that have low calories) cause rapid muscle loss and can lead to ventricular arrhythmias.

  4. Slow metabolism: Your metabolic rate crashes automatically when you lose muscles. This implies that you burn fewer calories when you talk, exercise and walk. You start feeling sluggish, and even after you get back to your normal diet, your metabolism won’t change back to how it was before.

  5. Malnutrition: A lot of crash diets recommend eating less than 700 calories a day, which will help you lose weight, but it harms your body. The body needs calories since they are an important energy source. Soon your body adapts to the lack of calories and becomes malnourished.

  6. Intellectual problems: Some crash diets cut down carbohydrate consumption, and this ends up affecting your brain. The brain needs carbs to function properly. So, when there is a severe carbohydrate deficiency, the level of corticosterone (the stress hormone) increases in your brain, making you vulnerable to stress, depression and binge-eating behaviors.

The above discussed points clearly suggest that crash diets have more drawbacks than benefits and hence, you must consult your doctor before opting any diet.

527 people found this helpful

What is best diet for dinner to me and please send proper food regulations regarding my height and age.

What is best diet for dinner to me and please send proper food regulations regarding my height and age.
Hi thank you for your query, we will be happy to help you. It's best to keep your dinner light but healthy. For a proper diet plan, I neef to know more details about you. You can contact me for a detailed and customized diet plan for you. Regards.
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Is It Possible To Diet While Navratri Fasting?

Is It Possible To Diet While Navratri Fasting?

Keep in mind the below points to maintain your health. Say no to fried, snack on nuts and go for innovative healthy meals.

  1. Option for skimmed or double toned milk instead of whole milk. But make sure you don't have to much milk. Two servings of milk or milk products in a day is enough. Also limit your potato intake. If you want to use mix them with lauki to make roti.
  2. Avoid fried food as frying kills the nutrients in food. Roast or bake instead. Also, avoid pakoras and namkeen-- have walnuts, pistachio, almonds or roasted makhanas as snacks instead. You can also munch on a mixture of pumpkin seeds, flax seeds and raisins.
  3. Subadana khichdi should also be avoided as it shoots up the sugar level.
  4. Eat small meals at regular intervals to keep your metabolism running.
  5. Drink lots of water to keep yourself hydrated. You can also have green tea, infused water or coconut water. Lemon and mint can also be infused in water. Have it early in the morning as it cleanses and detoxifies your body. Lassi, smoothies and yogurt keep you full and hydrated.
  6. Go for kuttu rotis in place of puris, since buckwheat absorbs a lot of oil. The flour otherwise is extremely rich in dietary fiber, calcium and protein. Amaranth flour is another option for rotis since it is lighter and much lower in calories.

Excellent Sources Of Protein For Vegetarians!

Excellent Sources Of Protein For Vegetarians!

The most common dietary problem that every vegetarian comes across is protein deficiency. It was a widely acknowledged fact that animal products are the best protein sources. However, it is no longer so, and vegetarians everywhere can now rejoice!

Here are the 13 best sources of protein for vegetarians:

  • Tofu and tempeh - Tempeh and tofu are both soy products and they have the highest amount of vegetarian proteins, about 15-20 grams per serving.
  • Edamame - Edamame or soybean is excellent for snacking. They contain 8.4 grams of protein in just half a cup.
  • Leafy greens - Vegetables usually do not contain much protein, but eating green vegetables will significantly add to your protein consumption. For example, you can eat one cup of cooked broccoli as that contains 8.1 grams of protein.
  • Hemp - Blend hemp seeds in smoothies or baked goods to get your daily dose of protein. Hemp contains 10 grams of protein per tablespoon.
  • Chia seeds - Chia seeds contain 4.7 grams of protein per two tablespoons, making them excellent sources of protein.
  • Seitan - This is a meat substitute made from wheat gluten and it contains 36 grams of protein per serving (about half a cup).
  • Non-dairy milk - Milk made from soy (best non-dairy protein source), almond, rice and hemp are good dairy substitutes.
  • Unsweetened cocoa powder - This will surprise you, but bitter cocoa contains nearly 1 gram of protein per serving (1 tablespoon).

Vegetarians now can also fulfil their protein requirements by adding the above-mentioned plant-based food items for a healthy and nutritious living.

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Need to shred weight as much as possible in 40 days. please suggest a diet plan and do's/do not's.

Need to shred weight as much as possible in 40 days. please suggest a diet plan and do's/do not's.
Hi Lybrateuser, I will surely help you out in weight loss; however, I recommend a customized diet, monitoring & detox to achieve weight loss. Do connect with me for a 40-day detox, weight loss & cleansing diet chart.
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Sir, knowledge which you had given is very good, but we are lower medium class family, and do not have the required money to purchase high protein item, and include in our diet. please suggest some cheap item, which we poor can purchase.

Sir, knowledge which you had given is very good, but we are lower medium class family, and do not have the required m...
Hello Protein rich food low cost All dals.... Sprouts Milk and milk products Eggs Non veg Dry fruits Peanut and Phuta Chana
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Clinical & Therapeutic Diet - All You Should Know!

Clinical & Therapeutic Diet - All You Should Know!

Therapeutic diets are prepared to optimize the nutritional requirements of an individual in order to treat a range of ailments or to improve one’s ability to eat. A diet prescribed by a physician is a part of the treatment plan for a clinical condition or a disease to eliminate, increase, or decrease specific nutritional needs in the diet and minimize the risk of injuries.

Dieticians recommend therapeutic diets either to improve the patient’s overall health or to maintain a healthful lifestyle. For example, many patients undergoing dialysis are on diets that are therapeutic to their cure so that they observe maximum improvement in condition from the dialysis.

Purpose of Therapeutic Diet:

The following are the main purposes of therapeutic diet-

  1. To maintain good nutrition
  2. To rectify any deficiencies that may have occurred
  3. To boost the metabolism
  4. To help you maintain a healthy weight

Therapeutic diets can prove beneficial to certain conditions such as-

Along with dietary management, injury and safety concerns are also a major factor. The capability of swallowing food may affect the choice of diet consistency that needs to be followed. Dieticians recommend particular therapeutic diets for patients who have difficulty swallowing. They should be served foods that are chopped, thickened liquids, or pureed, to reduce the risk of choking.

Types of Therapeutic Diet:

A therapeutic diet, also known as a clinical diet, refers to a special diet plan that manages the intake of certain nutrients or foods. It is usually an alteration of one’s regular diet. Some common clinical diet examples include-

  • Gluten-free diet – includes legumes, lentils and beans; grains like millet, quinoa; carrots, parsnips; berries, and apricots
  • Clear liquid diet – includes plain, flavoured, or carbonated water; fruit juices excluding the pulp (apple juice or grape juice); fruit-flavoured beverages like lemonade
  • Full liquid diet – fruit juices; butter, custard and pudding; ice cream and frozen yoghurt, sherbet; soup, broth, and syrups
  • Diabetic diet – healthy fats that come from fish oils, olive oil, nuts, flaxseeds, and avocados; high-fibre cereals made from whole grains; fresh fruits and veggies
  • Low-fat diet – whole grains, vegetables and fruits; dairy and meat products; legumes and beans; sweet potatoes, egg whites, and mushrooms

The dietician or physician may recommend changes in one’s therapeutic diet, depending on the patient’s response and development in overall health condition. Remember, a specific diet that may suit one person may not be ideal for another. It is best to leave up to your physician/dietician to decide which particular diet you should stick to.

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Please tell me what should be my ideal weight and diet plan accordingly to my body's bmi details? I want to know about this please.

Please tell me what should be my ideal weight and diet plan accordingly to my body's bmi details?
I want to know abou...
U weight should be within 72 kg,, do regular exercise,, take high protein take nuts,, take oats in ur breakfast,, avoid sugar n sugary items,, take more protein less carbohydrates
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