How to Manage Type 2 Diabetes

Type 2 diabetes is caused due to resistance developed by our body cells towards insulin produced by the body. This leads to a rise in blood glucose level as the cells natural tendency to absorb insulin as much reduces, preventing the body from using glucose effectively resulting in excess sugar levels in the body. Type 1 diabetes is genetic but Type 2 diabetes is a lifestyle disease most commonly caused by obesity. The good news is that because Type 2 diabetes is not genetic and can be controlled, managed and sometimes even be reversed completely.

Recent study on diabetes suggests that you could reverse your diabetes to normal. That means you could balance you blood sugar levels in the body. The study by Newcastle Magnetic Resonance Centre at Newcastle University in England says that eating less calories about 600 per day for three months could reverse the diabetes. In the study 11 people with type 2 diabetes for four years were put on a 600 calorie diet with leafy green vegetables and liquid diet which reversed the diabetes of 7 people.

At Fitho we believe that you dont have to go on such a strict low calorie diet that can damage your daily nutrition intake. Read here to understand what is a  balanced diet and how it is essential for our healthy well being. Diabetes Type 2 can be controlled and managed through healthy diet and exercise without reducing the calorie intake to such low levels. A person diagnosed with Type 2 diabetes needs a special diet chart that ensures that mostly food with low glycemic index should be included. Here is a list of foods that you must include and also avoid. Read more

Will extra protein help build more muscle?

So many people are talking about protein, from celebrities to fitness trainers, to people building body to anyone trying to get fit. Suggestion to eat meats, plant based food and protein supplements come in plenty when it comes to building muscles and getting fit. But do you require that much of protein in your diet to add the muscle mass to your body. The calorie intake has to be monitored carefully whether you want to build  muscle mass or just lose some weight.

 

Protein helps build muscles mass and is the building block for our body. Muscle, skin, hair etc are made up of protein and plays a role in all the cells in our bodies. Our bodies cannot synthesis all the amino acids present in protein, so external sources are required to fulfill it. It is important to understand protein and not consider it as a supplement to your normal diet. The intake of protein increases your calorie intake as one gram of protein
provide 4 calories.

If you exercise or are training your body, you are using the muscles to work. The muscles require protein for wear and tear and repair of tissues present in it. 1.2 gram per kg is recommended for active bodies for muscle maintained and 1 gms per kg for inactive bodies as they have least muscle involvement. Those on a rigid exercise pattern can increase it by 20 - 25% for muscle repair and maintain the growth of the muscle.

Protein solely is not the driving factor in building muscles but requires carbohydrates for energy during workouts and healthy fats to help optimise hormonal levels, like promoting testosterone growth for improved muscle repair and growth. There has to be a balance between the intake and consumption.

What happens to the extra protein consumed. If you believe in the myth that eating extra protein will add muscle mass then you are going for a toss and accumulating fat in your body. The body will process according to the requirement of the muscle and the extra protein will get saved as fat in your fat cells. The metabolic benefit of eating too much protein, is counteracted by the fat storage from it. Anything extra that the body consumes above it requirements gets stored and that is why most people fail to meet their objective of a strong muscular body.

5 Meal ideas to Stay Fuller

Eating nutritious food is important, but how much and when to eat is vital too. Staying fit is easier than its perceived to be. Eating the right food at the right time will not only meet your daily nutrition requirement but keep you fuller through out the day keeping you away from all the junk and empty calories we binge on otherwise.

Research shows than men who ate meals with higher amounts of protein than the average meal, when they were trying to lose weight felt fuller throughout the day; they also experienced a reduction in late-night desire to eat and had fewer thoughts of food. This is especially important with regard to the Indian vegetarian diet that can be extremely carbohydrate heavy, with little high quality protein, to ensure long term satiety that protein provides.

Proteins can make you feel fuller for a longer time but this doesn’t mean that you only consume protein. The body requires a balance of protein, carbohydrate and fats.

Few sources of protein for your diet:

Eggs: Eggs are highly satiable and makes you fuller for a longer time and proving vital minerals and vitamins with fat and provides the energy for basic functioning. It takes care of the calorie intake and is healthy for the body.

Fish: It is not only rich in omega fatty acids but provide ample amount of protein to make you feel longer. Some salmon in lunch or dinner or your desired meals will help you stay away from hunger and nourish the body as well.

Sprouts or Beans: For veggie lovers sprouts and beans can be a part of your diet. Eating sprouts in your diet will fill you up and keep irregular food cravings away.

Soy Products: Soy milk offers outstanding nutrition, along with their health benefits. They provide balanced nutrition of high-quality protein and carbohydrates, low in fat with no cholesterol and very low in saturated fat.

Dairy Products: Dairy Product vary to milk, cheese, cottage cheese, butter, cream, yogurt, buttermilk etc. Dairy products tend to be good sources of calcium, protein and healthy carbohydrates.

Meat & Poultry: Meat and poultry products rank one of the highest for proteins. They contain ample amount of protein and help keeping you feel fuller for a longer period of time.

Add some protein to your diet to keep you feeling a little fuller for a longer time. But ensure that you eat a balanced meal.

I GOT A DREAM BODY

A man’s quest towards a healthy lifestyle while he attempts to get the physique he always dreamt of. Here is a success story of Jeetu Soni who lives in Africa and has lost weight and gotten into a better physique to look better than he has ever before.

Jeetu, at 33, was shocked to be told by that doctor that he is suffering from High BP and high cholesterol.The seriousness of his health struck him when his cholesterol levels rose to 250 range. The doctor confirmed that due to bad eating habits, irregular lifestyle and high consumption of alcohol Jeetu had managed to push his body in this unfit state of affair.

Just like anyone else that hardest part was reversing the lifestyle by taking a control of their eating habit and starting a regular exercise routine. Read more

Manage Menopause Weight Gain

Weight gain during menopause is a big concern for women. The menopausal phase triggers changes in body shape resulting on an average weight gain of about  5-10 kg. This weight is primarily  hormone related and has a direct impact on appetite, metabolism, and fat storage.  Therefore controlling weight during this time becomes extremely difficult due to fluctuating estrogen, testosterone, and androgen levels. These added kilos further aggravate depression and anxiety which in turns can bring on the hot flashes and disturbed sleep.

Estrogen plays a big role in menopausal weight gain especially as the estrogen levels decline with age as the body stops ovulating. Due to the decrease in estrogen levels produced by the ovaries, body searches for other sources to substitute the shortage of estrogen in the body. Meanwhile fat cells in our body have the natural capability to produce estrogen, hence the body starts restoring to these cells  to convert calories into fat to increase estrogen levels. Unfortunately fat cells don’t burn calories the way muscle cells do, which causes this unwanted Read more

Are you Eating Empty Calories ?

All foods give us energy (or calories) but are all foods nutritious?

Calories can come from fats, carbohydrates, proteins. But for optimum functioning of the body, our body requires micro nutrients such as vitamins & minerals and anti-oxidants required for good body metabolism, tissue repair and optimum regulation of bodily functions.

‘Empty calories’ are calories from foods that are high in calories but low in nutritional values. It lacks the health promoting nutrients essential for healthy living.

You can use Fitho’s calorie counter to search for any specific food and calculate its calories and see its full nutrition facts.

Empty Calories = High Calories but Low Nutrition

Empty calories are bad because they only give you calories and usually, a high amount of sugar. Foods that contain empty calories are Read more

7 Essential Nutrient Checklist

Some nutrients are important for healthy living and play a important role in daily body metabolism. We eat nutritious food most of the time, but are you meeting your daily requirement? Most of the health problems are due to the imbalance of the nutrients.

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