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Diabetics & Mangoes: A Healthy Choice or Risky Treat?

mango

A lot of my clients approached me recently because of few posts shared on whether mangoes are good or bad for diabetic people. In simple words:

Eating low-glycemic index foods (GI value <=55) is considered as an important tool to control diabetes. If we look at the glycemic index of mango, it is 51 which gives us an indication that: it is safe to eat a mango. But, the question here is

Eating Mangoes Without Portion Control? A Big No!

Specifically for diabetic people, I really don’t recommend any fixed rule (for example eat 1/2 bowl or one slice per day) to eat mangoes because it depends on multiple factors including sugar levels.

Top 5 Key Considerations for Diabetics Eating Mangoes

  1. If you are pre-diabetic then you can enjoy mango provided you are maintaining the portion size e.g. 1/2 cup
  2. Keep a track of the total carbohydrates intake in a day. FYI, 1/2 cup of mango contains 35 gms carbohydrates
  3. If sugar levels are too high then it’s always good to eat mangoes under expert advice. Even a single slice of mango can spike up the blood sugar levels in highly diabetic people
  4. Avoid eating mango with other high carb food or food with high glycemic index. Instead can be eaten as in between snack.
  5. It’s always good to consult Diabetologist or Diabetes educator to avoid any health risk.

Conclusion

As a diabetic person you can enjoy mango provided you maintain the portion size, cut down and keep a track of total carbohydrates intake in a day, exercise regularly and stay stress-free.

If you have any questions regarding nutrition tips or weight management, please schedule an online appointment for a diet consultation with Dt. Silky Mahajan for expert guidance.

Please send us an email at info@foodsandnutrition.in or call on 7829999400 between 10:00 AM IST – 7:00 PM IST (Mon – Sat).

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Keto Diet, Is It Good or Bad for your Health?

keto diet

These days everyone wants to follow Ketogenic diet or Paleo diet just to get quick results in terms of weight loss. For those who are not aware of Keto diet, let me try to explain it in simple words: Keto diet, also known as low-carb diet or low-carb high-fat (LCHF) diet restricts the type and amount of carbohydrates you eat.

Such diets are high in Fat (60-75%), adequate in Protein (15-30%) and low in Carbohydrates (5-10%). Again, exact PFC (Protein, Fat & Carbs) ratio depends on an individual based on their body response and other activity factors. Of course, this diet doesn’t suit everyone.

I can’t deny saying that it not only helps in weight loss but also reduces the risk factors associated with type 2 diabetes and high blood pressure. At the same time, it is important to learn the flip side of this diet. 

Low-carb diets such as Keto diet may deplete your serotonin levels. Serotonin is an important chemical and neurotransmitter in the human body which helps to improve your mood, well being and promotes feelings of satisfaction after eating.

Low-carb intake reduces serotonin levels and can lead to irritability, restlessness, depression and anxiety. It is called ‘Atkins attitude’.

A lot of people (especially women) start following low-carb diets by surfing few websites without even knowing their blood parameters and consequences and don’t even realize when/how they hit severe side-effects as mentioned.

Please try to understand that such kind of low-carb high-fat diets should be followed (if you wish to) very carefully under certified nutrition expert’s advice only to avoid any health issues in the longer run.

Make sure that you undergo a health screen to rule out any rare conditions or contraindications to your health that may be unknown to you.

7 key benefits of Keto Diet:

  • Helps in weight loss
  • Helps obese women with PCOS
  • Helps fighting type 2 diabetes
  • Lowers Blood Pressure
  • Helps to control epileptic seizures (assuming no heart disease)
  • Stable energy levels
  • Improves Metabolic Syndrome

Side-effects of Keto Diet:

  • Headache
  • Dizziness
  • Sleep problems
  • Mood swings
  • Anxiety
  • Depression
  • Irritation
  • Muscle cramps
  • Constipation
  • Sharp rise in LDL cholesterol

Conclusion

In the longer run, rather than ignoring any nutrient (like carbs in Keto diet) it is always good to follow a well-balanced diet that is low in unnecessary fats and sugar and high in vitamins, minerals and other nutrients.

If you have any questions regarding nutrition or weight management, please schedule an online appointment with Dt. Silky Mahajan.

Send us an email at info@foodsandnutrition.in or call on 7829999400 between 10:00 AM IST – 7:00 PM IST (Mon – Sat).

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How Antioxidants Fight Free Radicals In Our Body?

Antioxidants

Sportsperson’s body consumes a vast amount of oxygen during different workouts. It uses oxygen to release energy from metabolic fuels, mainly glucose and fat, and power muscle activity. But oxygen has a downside.

As a very unstable molecule, it has a tendency to generate free radicals. As per studies, sportspersons involved in strength and endurance training tend to produce more free radicals than individuals.

Let’s Try To Understand What Free Radicals Are?

Highly reactive in nature, Free radicals target your tissues, DNA and polyunsaturated fatty acids within your cell membranes. This leads to a chain reaction which ultimately results in cellular destruction.

As a result, they are responsible for aches, pain, fatigue, aging, prolonged recovery and for causing diseases like cancer, high blood pressure, immune system deficiencies, stroke and other degenerative diseases.

In addition to prevention of nutrient deficiency disorders, a group of vitamins, minerals, and enzymes called antioxidants have been identified that protect your body from such chemical damages.

Antioxidants are scavengers of free radicals. In simple terms, antioxidants protect your cells against free radicals, which cause damage and may play a role in diseases such as heart disease and cancer. When the free radicals outnumber the antioxidants, it leads to a state, which might cause such diseases.

Top 12 Factors Promoting Excessive Free Radical Formation

  1. Air pollution
  2. Smoking
  3. Alcohol intake
  4. Toxins
  5. High blood sugar levels
  6. Excessive sunbathing; radiation
  7. Viral or bacterial infections
  8. Excessive intake of zinc, copper, iron or magnesium
  9. Too little oxygen in the body
  10. Excessive oxygen in the body
  11. Tissue damage due to excessive workout
  12. Antioxidant deficiency

Different Antioxidants Benefit Various Parts Of The Body

There is a broad range of antioxidants found in nature, and various antioxidants provide benefits to different parts of the body. For example, Beta-carotene is highly beneficial for good vision and eye health. Lycopene is beneficial for helping in maintaining prostate health.

Flavonoids are good for a healthy heart and Astaxanthin followed by Beta-carotene combined with vitamin E has been shown to be one of the most powerful antioxidant combinations for helping protect the skin from reactive species of oxygen.

Apart from skin care, it is beneficial in boosting immunity as well. Please note that all these antioxidants should be taken under supervision only.

Here Are Top 9 Key Benefits Of Antioxidants

  • Protects your heart
  • Good for eye health
  • May boost your brain function
  • May decrease oxidative stress
  • Prevents cancer
  • Vitamin C and E help in speedy recovery
  • Good for hair growth
  • Keeps your skin healthy
  • Improves immune system

Top Antioxidants Sources

 food Source of Antioxidants

Should You Take Antioxidant Supplements?

Antioxidants play a very important role during the survival of all living beings. Though the human body has the capability of developing its own antioxidants, however, dietary intake of antioxidants is important for optimal health depending upon your lifestyle and workout patterns.

At the same time, excessive intake of isolated antioxidants can have toxic effects. Therefore, you should avoid high-dose antioxidant supplementation and better take an expert nutritionist advice before taking any dosage.

If you have any questions related to diet consultation or weight loss, please schedule an online appointment with Dietitian Silky Mahajan.

For inquiries, please feel free to email us at info@foodsandnutrition.in or call us at 7829999400. 10:00 AM IST – 7:00 PM IST (Mon – Sat).

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7 Ways to Increase Your Metabolism To Maximise Weight Loss

7 Ways to Boost Your Metabolism

We all have that one friend who could eat all the sweet and savory food in the world, yet there isn’t any visible change in their body size.

As the popular saying goes – blame the player not the game! Well, here the game is metabolism. The word metabolism refers to how much energy your body uses.

In other words, it means how many calories you burn in a day. A starting point to measure your metabolism is calculating BMR (basal metabolic rate), which measures how many calories you burn at rest.

Basically, BMR is a measure of how many calories you can lose by doing nothing. Then comes the calories you lose by actually doing some form of physical activity. You add both these digits up and there you go, that’s your metabolism.

Now just because your metabolism is slow doesn’t mean you are the victim! Someone with a fast metabolism will not lose weight by eating junk food and not exercising while someone with a slow metabolism will not gain weight after a vigorous workout.

Now that these little myths have been debunked, let’s talk about the importance of good metabolism.

Small changes towards improving your metabolism will bring about great health benefits. Also, it will help burn fat and ward off weight easily!

Here Are top 7 Pointers to Increase Your Metabolism

Get Enough Sleep

It’s essential to get 7 hours of consecutive sleep to get proper rest which is needed by the body. Lack of sleep can really slow down the rate of metabolism.

Drink Green Tea

It’s one of the easiest and fastest ways to rev up your metabolism. 3-5 cups a day can help you burn 70 calories! So it’s basically a calorie-free way to really increase your metabolism. Now isn’t that a win-win situation?

High-Intensity Training

Regular cardio raises your metabolism while you’re doing it but once you’re down it drops back down to normal.

A high-intensity workout jumpstarts the metabolism and keeps it going even after you’re done working out. That way you burn fat and calories during as well as after your workout.

 Don’t Skip Breakfast

Actually, scratch that. Make sure you have 4-5 small meals a day including breakfast! Digesting food takes energy which is basically your metabolism.

So instead of your metabolism rising just thrice a day, it raises 4-5 times a day thus increasing your BMR. The rundown on its effects, now it’s your turn to choose your side. Pro coffee or anti-coffee? 

Drink Lots of Water

Drinking water speeds up digestion and burns calories. Being dehydrated causes cravings which makes our body think you are hungry.

By drinking water regularly you keep your bodily fluids balanced and also prevent any wrong messages being sent by your body.

Lift Weights

Experts say that after you leave weights your metabolic rate stays raised for up to 48 hours after your workout! Also, that means all your fat is getting converted into muscle and muscle is way more metabolically active than fat.

Drink Coffee

Caffeine alters our fuel usage so we use fat for energy rather than glucose. Also, caffeine can increase your basal metabolic rate by around five to ten percent for two hours. It also helps break down fat. But be careful not to go overboard cause too much can cause nervousness or insomnia.

So even though our BMR depends on genetics, gender, size, sex, weight and many more factors, there are some ways to keep it in control!

It’s always beneficial to have a well-balanced metabolic rate, especially for its health benefits. But remember just like metabolism is more than energy burning, there’s more to our nutritional needs than just calorie counting!

In case of any related query related to diet or weight loss book an appointment with Dt. Silky Mahajan please send us a mail at info@foodsandnutrition.in or call on 080 6741 7780 (Dial Extension: 778).

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Your Guide to Healthy Fat Loss Success

Now or later image

Harness the power of nutrition for effective and sustainable healthy fat loss. Elevate your journey to a healthier you today!

Self-discipline is a pattern of behavior where you choose to do what you know you should do, rather than what you want to do. It’s the inner power that pushes you to get out of bed to exercise rather than sleep in.

When you are consistent in doing the things you know you should do, when you know you should do them.

You will achieve your goals. When you are consistent in doing the things you know you should do, your odds of achieving your healthy fat loss goals will be dramatically increased.

Your self-esteem will soar. Every time you push yourself to do something you know you should do, you are building your self-esteem.

People’s respect for you will grow. This includes everyone from your spouse to your employer who witnesses your efforts. 

You will influence the lives of others. Every good and right thing you do influences the lives of those who are watching and can have a ripple effect on future generations

You will see greater success in all areas of your life. Always remember, for every disciplined effort there is a multiple return. Think about it. You will enjoy a more rewarding and satisfying life.

Set Your Weight Loss Target

This approach will allow you to adapt to your new healthy fat loss routine. As you make progress and witness results from these modest goals, your confidence will grow, prompting you to set higher targets for even greater fat loss

For example, your weight is 60 kg, height is 158 cm & age is 28 years. In this example, your BMR should be 1400 KCAL.

If currently, you are doing intensive exercise for at least 20 minutes 1 to 3 times per week then a rough estimate of the number of calories required per day based on your current activity level 1925 kcal/day.

Based on this activity level, after subtracting 500 calories your new target (calories/day) would be 1425 which should result in roughly 500 gms of weight loss per week.

Definitely, if you increase your activity levels then you can expect more weight loss per week.

Number Of Servings Per Day

It is essential to realize that not eating will only reduce your metabolism which will in turn hinder the process of losing weight.

Instead, eat 5-6 small meals a day which will keep your digestive system running thus it’ll keep burning calories. Breakfast is the most important meal of the day and you must not skip it.

You notice the days you skip breakfast you will tend to be more hungry all day. Make sure your breakfast is rich in insoluble fibers since they contain almost zero calories.

Understanding Portion Size

Let’s do the math here. Say you’re asked to leave 25% of your food on the plate and just eat the rest. You need 2000 calories a day which means you’ll be leaving around 500 the whole day.

Now instead of leaving the food, serve yourself on a smaller plate. That way you can eat everything on your plate and you needn’t worry about leaving a certain amount.

This way you won’t even realise when you burn those 500 calories! Same way, you can set your target weight loss of calories per day and work your way accordingly.

Watch What Your Drink

Diet sodas and fizzy drinks are filled with calories – even though their advertisements state otherwise.

When you drink diet sodas which contain artificial sweeteners these trick your body into thinking that you haven’t consumed too many calories which in turn makes us eat more, thus consuming more calories than we already do.

Similarly, when you drink cup after cup of tea or coffee in the workplace you’re drinking more calories than you can even comprehend.

Thus it’s better to drink water or green tea to keep your mouth busy and to ward off unnecessary calories.

Read Nutrition Labels Before Buying Any Food

Not only diet sodas, you must make sure you read and understand the food labels of all processed products properly.

It is essential to know what is going into your body and the subsequent effect it will have.

Just because the cover might say it’s fat-free doesn’t make it totally true, you must read the nutrition label at the back and know what all the product really contains since there is enough margin for error allowed by the law in regard to trans fat, saturated fat, etc.

A lot of packets also provide information per cup serving or per 100 grams. In such cases, it is essential to consider these values in terms of your consumption.

Don’t Skip Meals

Skipping meals while aiming for healthy fat loss can result in significant weakness and fragility. Moreover, not eating regularly can lead to a decrease in TOR activity, which is a crucial regulator of muscle growth cells.

When you skip meals your muscle starts wasting away much faster than it normally would.

The brain’s exclusive fuel ie glucose is compromised within 4-6 hours of not eating.

Basically, the glucose stored in the liver as glycogen runs out during this time period. When blood glucose dips too low the liver converts glycogen into glucose and releases it into the blood.

But if this has depleted due to lack of food, the body and brain eventually run less efficiently. This could cause a major brain drain and will hinder your productivity.

Exercise Daily

Cardio exercise is the most important and easiest way to burn calories and start your fat loss journey. If you have time restraints you could burn these calories while doing daily household work! Cleaning the house for 2 hours or gardening for an hour and a half burns 500 calories.

You could even get some exercise in while you take your kids out to play or when you walk your pet! If you can barely manage to get an hour’s worth of free time join an aerobics, zumba or spinning class.

They’ll help you distress as well as burn off those calories without you even realizing how the time went by.

Based on this activity level, after subtracting 500 calories your new target (calories/day) would be 1425 which should result in roughly 500 gms of weight loss per week.

Definitely, if you increase your activity levels then you can expect more weight loss per week.

Having A Balanced Meal Is Essential

You cannot completely stop eating. Nor can you stop eating carbs and fat just to maintain a certain body weight. It’s essential to eat every type of food, just in balanced proportions.

Try eating more vegetables and salad instead of rice or roti – here it is important to remember you need both to maintain a healthy balanced diet, so you can’t just skip the carbs.

Another thing, you needn’t give up on your taste buds completely! Eat what you enjoy, just make sure you eat everything in a balance and you’re good to go.

It won’t kill you to have a slice of pizza, or even satisfy your sweet tooth by having some dessert. Plus once you’ve had a little bit, you won’t crave it anymore – that instantly cuts down the possibility of overdosing on any unhealthy sin.

Not only will you feel healthier and fitter, but you’ll also manage to imbibe somewhat of a healthy lifestyle. 

If you follow these small mantras on a daily basis, in no time they’ll seem totally natural to you. This way you need not make drastic changes in your routine, nor will you struggle with any eating disorders!

In case of any query related to nutrition or healthy fat loss book an appointment with Dt. Silky Mahajan please send us a mail at info@foodsandnutrition.in or call on 080 6741 7780 (Dial Extension: 778).

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How to Fit Exercise Into a Busy Schedule?

How to Fit Exercise Into a Busy Schedule?

Working out and staying fit might be on your do-to list every day. But honestly ask yourself how often you actually check it off your list.

Yes, you want to work out but there are other things that come first – meetings, taxes, work, office, family etc.

This busy lifestyle really turns your whole system upside down, from sleeping to eating to exercising. But staying super healthy is just as important as your super busy lifestyle.

The most important step is to prioritize and commit. The way you prioritize work and ensure its completion within the time frame you give yourself, the same way you must commit to your work out.

If you don’t have the time to hit the gym then use pre planned short work outs. Now days so many work out apps are also available.

Not to forget the medieval (yet most efficient) means like walking, cycling, skipping etc.

It’s always better to choose something over nothing! You really don’t need one whole hour of a vigorous work out; even half an hour is good enough.

Circuit training is another great alternative to work out with a time crunch – it raises the heart rate and strengthens the muscles – win win situation!

USE VARIOUS METHODS TO EXERCISE

Consistency is essential. You can’t work out for 2 days and expect to see results on the third day! No matter how busy your day might be, it’s essential to exercise for at least half an hour everyday to achieve results.

It is scientifically proven that our body takes 21 days to develop a certain habit; so after you push yourself for 3 weeks it will eventually seem normal.

Your daily physical activity must be creative. Take the stairs to work or up to your house. Avoid lifts and use the stairs instead buy a treadmill or a cycle and keep it in the corner of your office or room to use whenever possible.

Go for a walk on the golf course the day the weather is to die for. Use different methods of exercise to ensure that 30 minute daily dose!

FIND FITNESS IN EVERY ACTIVITY

Prefer stairs in stead of lifts in your office. Try to walk after dinner, it’ll help with the digestion and exercise. Try to squeeze in a walk during breaks and lunch. If possible you can even schedule a “walking meeting”.

Walk around terminals while waiting for your public transport. If you drive yourself then try to park far away so that you can walk just a little.

Avoid fast food and drive in’s, try to find a healthier food option. Try reading or watching TV while you walk on a treadmill or use a stationary cycle.

Even our pets are becoming fatter, take your dog out for a walk to help both of you. It’s little bits of exercise like this which will help you stay healthy and fit!

If you do end up missing your workout for whatever reason, then make sure you make up for it sometime during the weekend.

Try to work out as much as you can during your breaks, even when you watch TV you could do some exercises during the commercial breaks. It’s all about forming that mindset.

In case of any related query related to diet or weight loss book an appointment with Dt. Silky Mahajan please send us a mail at info@foodsandnutrition.in or call on 080 6741 7780 (Dial Extension: 778).