Tag Archives: blood sugar control

Eat This to Get a Body Like Hrithik Roshan and Farhan Akhtar

Believe it or not, along with your workout, eating more of the right kind of fats will not only enable you to lose extra body fat, but will also help you gain lean muscle mass, resulting in a more defined and ‘ripped’ look.

The best way to lower LDL (bad cholesterol) and increase HDL (good cholesterol) in your body is by reducing the amount of high-glycemic carbohydrates and saturated fats and getting more of omega-3 fatty acids and unsaturated fats.

Unsaturated fats are those that have one or more double bonds in their fatty acid chains. Made up of two kinds of fats, monounsaturated and polyunsaturated, these fats provide slightly fewer calories than saturated fats and somewhat less energy. Polyunsaturated fats also contain Omega-3 fatty acids that are necessary to maintain a healthy body.

A recent research from Uppsala University shows that saturated fat builds more fat and less muscle than poly-unsaturated fat. When you get calories from polyunsaturated fats (like salmon, olives, olive oil, nuts, etc.), you gain muscle mass.

Studies show that eating foods rich in monounsaturated fats (MUFAs) and poly-unsaturated fats (PUFA) improves blood cholesterol levels, which can decrease your risk of heart disease. Research also shows that unsaturated fats may benefit insulin levels and blood sugar control, which can be especially helpful if you have type 2-diabetes.

PUFA have the potential to increase insulin sensitivity in muscle tissues. This means that our body uses insulin more effectively to transport nutrients into muscle cells where they increase cell volumization and protein synthesis and at the same time decrease the fat storing properties of insulin in your favor, helping you to stay leaner. They also have a positive effect on thyroid hormones which helps burn fat more efficiently.

Your daily fat intake should be less than 25% to 35% of your total caloric intake. Out of this total, up to 7% can be saturated fats and less than 1% should be trans- fats. The remaining fat in your diet should be from sources of monounsaturated and polyunsaturated fats.

The dietary source for unsaturated fats include oily fishes like salmon, herring, sardines, tuna; olive oils, sunflower oil, soybean oil, flaxseed oil, almonds, pumpkin seeds, sesame seeds, etc.

A healthy and clean diet along with a dedicated workout routine is what will get you even close to as fit and ripped as Hrithik Roshan or Farhan Akhtar.

— this article is written by a dietitian @ FitHo
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Diabetes Diet

Diabetes is a condition where your body cannot manage the blood sugar/glucose levels. Blood glucose levels are managed

Blood Sugar Test Diabetes Management

by the hormone, insulin. Lower levels of insulin or insulin insensitivity, can lead to diabetes. Due to the lack of control over blood glucose levels, diabetics tend to vary between having hyper-glycemic (high blood sugar) & hypoglycemic (low blood sugar). So, the key to control type-2 diabetes naturally is to manage your lifestyle. Read on for more information.

Diabetes is a growing health problem in India. Various studies have shown the high incidence of diabetes mellitus type 2 in India is mainly because of sedentary lifestyle, lack of physical activity, obesity, stress and a diet rich in simple carbohydrates. India expected to a diabetic capital by 2050. New England Journal of Medicine stated that dietary changes, coupled with an increase in physical activity, can reduce the risk diabetes by more than half. The Medical Journal of Armed Forces reported that oral medication pills only reduces blood glucose levels by maximum of 50 mg/dl.
To manage your diabetes, or to prevent diabetes, the changes are not drastic. Read on for tips that can help you manage your diabetes:

Your Weight- Excess fat actually decreases the number of insulin receptors present in the body, thus increasing the risk of Type 2 diabetes or aggravating it further.

Food Habits- It’s not just what you eat that affects your blood sugar level but how much you eat and when you eat matters, too.
– Eat small, frequent meals.
– Eating complex carbohydrate (low/medium GI foods) and managing the amount of carbohydrates at each meal or snack will help keep your blood sugar level steady throughout the day.
– Here’s a list of surprising food diabetics should avoid.
– Some studies reported that omega-3 fish oil improves glucose tolerance, high triglycerides, and cholesterol levels in diabetics.
– Eat more fruits, vegetables, seeds, oats, and whole-grain products improve glucose tolerance.

Exercise- Regular exercise promotes cardiovascular fitness and weight loss, lowers high blood pressure, improves lipid profiles, improves blood sugar control and leads to an overall sense of well-being. The more strenuous your workout, the longer the effect lasts.

Alcohol- Alcohol worsens glucose tolerance, increases risk for eye damage and possibly hypoglycemia. So, its best to refrain from alcohol if you have a tendency of diabetes.

Smoking- Diabetics who smoke are at a higher risk for kidney damage and heart disease.

Sleep- Latest research indicates that not getting a minimum of 6 hour sleep may impair insulin use and increase the risk for obesity.

— this article is written by a dietitian @ FitHo