Tag Archives: advice

Side Effects of Supplements

Supplements for bodybuilding are called dietary supplements used by people deficient of certain nutrient in the body or for building body or to balance the body nutrition for higher fitness levels. Supplements could be for building muscles, mass gain, vitamins and minerals, amino acids etc. Supplements are also used to accelerate metabolsim to gain fitness.


As more people are gearing towards getting a fit body they are considering adding supplements to their diet. People looking to build body are looking out for whey protein to build muscle fiber, mass gainer to gain mass and increase weight, fish oil tablets for vegetarians deficit of omega fatty acids, calcium supplements to add on to their natural dairy intake that is not sufficient to meet the daily dietary requirement. (more…)

— this article is written by a dietitian @ FitHo
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How to Lose Weight Fast

Show us a person who wants to lose weight slowly, and we’ll show you something really rare also

People gain weight over a long period of time, but they want to lose weight fast! Traditionally, the only way to lose weight was to diet and to exercise, but now that are supplements that claim to accelerate weight loss. These weight loss supplements, are either diet suppressants, or fat burners. There are two types- those that energize you with caffeine and its likes, and those that spike up your metabolic rate. Let’s look at them in more detail below:

best exercise to lose weight

Photo: defined abs (dubag@flickr)

Diet Suppressants: These pills contain ingredients that suppress your appetite. So, with a reduced diet, your calorie intake goes down, which can help you lose weight.

Caffeinated Fat Burners: There are plenty of such fat burners. These are loaded with caffeine, so they get you all energized. This makes people more active during their daily activities or their workouts. As a result, they burn more calories and fat. Guarana is a plant extract. Guarana based fat burners have caffeine in them- like Stim Trim and Fat Burner with L-Carnitine- these also claim to be appetite suppressants.

Non caffeine Fat Burners: This is a wide range of fat burners and diet pills, but let’s take a popular one- Chromium Picolinate. This supplement sounds complicated, but from our research has shown to be among the least controversial supplements. It is sold as a supplement to prevent or treat chromium deficiency. But its use has indicated that it helps to reduce carbohydrate craving, promote muscle growth and fat loss, aids in reducing insulin resistance, particularly in diabetics and might have antidepressant effects.

There are also water weight loss supplement. As the name suggests, these help you lose water weight- used for short term and temporary weight loss. These supplements will not help you lose the large fat deposits. For successful weight loss, the body should lose fat, not water.

Fat loss and Weight loss pills and supplements can possibly have side effects, especially at high dosage. So ensure that you get the right guidance on dosage and usage of these products. Consult your doctor for medical effects. Watch the dosage of these caffeinated fat burners, since excess caffeine in your body can have side effects- read more.

— this article is written by a dietitian @ FitHo

Supplements- Vitamins and Minerals

Vitamins and minerals are the most common health supplements. Vitamin are chemicals that are required by our body in tiny amounts. They have diverse functions in our body- Vitamin B helps to catalyze metabolism, C helps to raise immunity, D is used in hormones, E has antioxidants, etc. A deficiency of vitamins can cause a number of diseases, ranging from night blindness to scurvy. We recommend a daily multivitamin. Note that overuse of vitamins is harmful and causes diseases, so only take the recommended dosage- table below. Vitamins are good for you, but do not substitute essential dietary minerals. Read on to know about them..

Photo- Vitamins and Minerals (scp@flickr)

Minerals, like sodium, potassium, calcium, zinc, iron, etc are also required by the body to perform biological functions. Similar to vitamins, lack or the excess of them can cause health disorders, so ensure you are getting the recommended daily intake (table below). Higher mineral requirements depend on your age, sex, occupation – women are at a higher risk of osteoperosis, so they are recommended to have calcium rich foods. Athletes sweat a lot, so they are recommended to get higher amounts of sodium ions to help maintain their blood pressure.

Nutrient EAR RDA/AI UL Unit
Vitamin A 2083 3000 10000 IU
Vitamin C 75 90 2000 mg
Vitamin D NE 200 2000 IU
Vitamin K NE 120 ND µg
Vitamin B6 1.1 1.3 100 mg
α-tocopherol (E) 12 15 1000 IU
Biotin NE 30 ND µg
Boron NE - 20 mg
Calcium NE 1000 2500 mg
Chloride NE 2300 3600 mg
Chromium NE 35 ND µg
Choline NE 550 3500 mg
Copper 700 900 10000 µg
Cyanocobalamin (B12) 2.0 2.4 ND µg
Fluoride NE 4 10 mg
Folate (B9) 320 400 1000 µg
Iodine 95 150 1100 µg
Iron 6 8 45 mg
Magnesium 330 420 350a mg
Manganese NE 2.3 11 mg
Molybdenum 34 45 2000 µg
Niacin (B3) 12 16 35 mg
Nickel NE - 1.0 mg
Pantothenic acid (B5) NE 5 ND mg
Phosphorus 580 700 4000 mg
Potassium NE 4700 ND mg
Thiamin (B1) 1.0 1.2 ND mg
Riboflavin (B2) 1.1 1.3 ND mg
Selenium 45 55 400 µg
Sodium NE 1500 2300 mg
Sulfate NE - ND -
Zinc 9.4 11 40 mg

Note that vitamins and minerals are best obtained from foods that are rich in them. But since its very hard to maintain a diet that is completely balanced in all nutrients, so vitamins and minerals help us do just that.

— this article is written by a dietitian @ FitHo

Are Supplements Good For Health?

We often associate ‘supplements’ with steroids, but supplements are simply what we consume to supplement our diet. With the state of our diets, to ensure we get complete nutrition, it can help to use supplements. There are many types of supplements. In the next series of articles, we will consider the basic health supplements, what they contain, what you should look for, and their health effects.

Photo- Health Supplements (andrei z@flickr)

Here is the listing of categories:

Vitamins and Minerals: These are probably the most commonly used supplements. Most of us have had a multi-vitamin or a calcium pill.

Protein Powders: Protein powders are also getting very popular, since many diets do not get enough protein, so these powders can help to supplement those. Good for gaining muscle and burning fat

Fat Burners/Diet Pills: These supplements help people reduce body fat content, help them control their diets and claim to increase fat burning rates.

Weight Gainers: These are high calorie supplements for quick weight gain- good for those looking to gain muscle and those just looking to fill up :)

Muscle Builders: These are supplements like Creatine and Amino Acids. These are chemicals that are used by our body to enhance or control certain processes that can speed up muscle building, slow down fat storage, or improve muscle recovery.

This list can go on, but we’ll cap it here. Over the next few articles, we’ll cover these supplements and their health effects.

— this article is written by a dietitian @ FitHo

3 Bite Rule to Lose Inches

Are you one of those people who can’t avoid high calorie, fattening food even though you’re trying to lose that blubber around your midsection? Well, then you’re in the same boat as most people who are trying to lose the inches!

Don’t despair. We have hope for you. An idea where you can have the cake and still lose weight. I know sounds unbelievable, but its true.

Its called the 3-bite rule: When you’re really craving something that you shouldn’t be eating, like sinful chocolate cake, bring out a spoon! ..  Now, take one bite and slowly experience the sensation of that chocolate cake melting in your mouth, while your senses get overwhelmed with the cream, sugar and cocoa. The idea is to do this slowly, so you savour the experience of that chocolate cake. Take a second bite and slowly enjoy the flavour.

3 bite rule to manage diets

disneymike @ flickr

By eating slow, you’ll maximize your experience. Now, have a third bite to satisfy yourself. Again slow, and put the spoon away :)

Over the 3 bites, you would’ve experienced, enjoyed and satisfied yourself.

Try the 3 bite rule- with this you get to enjoy your indulgence and minimize the calorie damage to your diet or to your waistline!

— this article is written by a dietitian @ FitHo

Eat all you want, and lose weight

Sounds too crazy to be true, but if you do this right, you can actually eat whatever you want and still lose weight.

I want to first introduce you to an uncommon concept: On a physiological level, our brain controls everything that we feel- the feeling of joy, hunger, love, pain is all controlled by our brain. We feel the ‘happiness of new love’ because the brain releases excess dopamine in our system. I know it sounds very unromantic, but it’s true.

Similarly, what we feel about food is how our brain reacts to it. Without any restrictions on our food, we eat what makes us happy. Our brain associates our favourite foods with satisfaction and when it gets enough of it, you feel satisfied. Sugar chemically makes us happy and fat provides satisfaction to our brain. So, very often it’s the combination- fatty and sweet foods that are favourites with people- ice cream, cake, fudge, laddus, …

Now, when you go on a nutrition plan (diet) that has restrictions, your brain doesn’t get as much satisfaction from your food. So, it keeps trying to tempt you to eat the ‘satisfying foods’. Anyone who’s been on a diet that restricts them from eating their favourite foods, knows about those intense cravings.

So, when you’re on a healthy diet, we recommend indulging in your favourite food, on a regular but controlled basis. That way, you’re eating healthy most of the time and your brain gets the occasional satisfaction from your indulgence. We call these meals- cheat meals. Studies have proven that diet plans that include cheat meals result in more effective and long term weight loss results than diets with no cheat meals. This is for two reasons- participants stick with the diet plan for longer, since they’re less ‘deprived’. And because these nutrition plans are easier to incorporate into your lifestyle, they result in long term weight loss.

At Fitho, we truly believe that when helping with fat loss or weight loss, it’s important to create long term weight loss and thus truly create fitter and healthier people. We’re so confident of our nutrition and workout plans, that we even have a money-back program.

— this article is written by a dietitian @ FitHo

Relationship Between Age and Weight

Here in this article we’ll try to explain to you in detail the relation between age and weight and why people gradually gain weight as they get old. In your early 20′s, you’re young, in college and have an active life. Your hormones are peaking, metabolic rate is on all time high, your immune system is strong. You can abuse your body-tank up on all the alcohol, go on late night eating binges, barely sleep and still look great. You feel like you’re body is like steel plated Armour.

In your late 20′s and early 30′s, you start settling down, maybe have some kids. The partying still goes on, probably not as crazy. You slowly start developing a belly, but ‘its small’, so it seems like ‘not much to worry about’. After a crazy night of whiskey shots and butter c
hicken, you might get the occasional heart burn. But you pop a pill and life is good again. You might think about exercise, but you feel like you’re in good shape.

In your late 30′s, early 40′s, that small belly has gotten bigger. Occasionally you and your friends face health issues like blood pressure, diabetes, etc. Things get more serious and you wonder what you can do to slow things down. Go for a walk, do some yoga, occasionally
You’ve still got 30-40 years to live and want to live them in good health. How do you make it happen? Skip the fried stuff, but it really doesn’t make a dent.

What you need to do is really take control of the situation. As you get older, your metabolic rate starts slowing down. So, for the same amount of food that you ate in your 20′s, your body needs more exercise to burn the same amount of calories. With age, your body starts storing more fat. It is biologically designed to do so, since your body sees fat as stored energy, which it might need in the future. It does not realize that you’re in the 21st century and there’s plenty of food. That’s where your brain needs to step and control what goes into your body. Alcohol consumption increases fat storage in your body. All that fried food along with the beer, leads to even more fat storage. Stress releases cortisol which further increases fat storage in our body. And Indians have a high tendency to store fat on their belly – belly fat is most dangerous fat which is the most dangerous kind of fat.

To fix this, don’t go on crash diets with side effects. Get on a proper plan that combines good diet and exercise. That doesn’t mean spending hours in the gym, or eating boiled veggies. It’s about knowing what you consume and how it affects you and about giving your body some exercise. Build some muscle, look better, feel better, improve your sex life.

Sure, you’re busy with work and travelling. A good health plan does not come in the way of that. It works around it, and keeps you healthy. Did you know? That Brad Pitt is over 40 and still sports a six pack You might not become Brad Pitt, but you can get close. So, take charge of your health. If you need a diet plan to help you lose weight call us or email us at Fitho!

— this article is written by a dietitian @ FitHo