Food Myth: Eggs are Fattening
Continuing our quest of busting health myths on foods containing fat- Previously, we checked on the fat content of vegetables and fruits. In this section, we have covered protein sources like chicken, eggs and nuts that are considered fattening. And some starchy carbohydrates sources like flour and simple carbohydrate sources like honey and sugar that promote fat storage
Egg: Eggs have the highest quality protein. The egg yolk contains good fat and cholesterol that fight the bad cholesterol. In fact, eggs are an inexpensive source of many nutrients, including zinc and iron, antioxidants , vitamin D, and the brain-boosting chemical choline. If you want to manage your cholesterol then avoid foods with trans fats and saturated fat.
Chicken Breast- Chicken is a great source of high quality protein, and chicken breast is the leanest part of chicken. It contains negligible fat. Chicken breast can help burn fat and build muscle. Its also called ‘white meat’- which is the lean part of chicken. Note that cooking chicken breast might add fat. Chicken legs and other portions contain fat and are known as ‘dark meat’.
Nuts- Nuts are commonly labelled has food rich in fat. But the truth is that this fat is actually the healthy fat. Infact nuts are a good alternative source of protein for people who are vegetarian. They also contain antioxidants and keep you full for longer. Best way to consume them is to add it to your breakfast cereal or just eat a handful as a snack.
Besides the protein sources there are other foods that may not contain fat but promote fat storage. Here are few such foods commonly available to us:
Refined Flour- Refined Ffour is processed wheat. Regardless of whether is refined or not, it does not contain any fat. Since flour is not consumed directly, what is key to note is that food products using flour as their base ingredient- bread, biscuits, cookies, rotis, etc can contain fat since butter/fat/oil is added as part of the cooking process. Refined wheat flour (maida) is unhealthy since it has a high glycemic index, so it spike up your blood sugar. Refined flour products like white bread promote fat storage in the body.
Sugar- Sugar only contain simple carbohydrates. By itself it does not contain any fat, but due to its high content of simple carbohydrates and thus a high glycemic index, it promotes fat storage in the body.
Honey- Honey is simply sugar with some mineral and vitamins. It also does not contain any fat, but excessive consumption of honey (like sugar), can promote fat storage in the body.— this article is written by a dietitian @ FitHo
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.
5 High GI Foods 5 Low GI Foods
Potatoes Green Vegetables
Sweets Fruits (Citrus)
Packaged Juice Oats
Pasta Brown Rice— this article is written by a dietitian @ FitHo
Lean Body Tips
You can get lean body as fast as you lose fat from your body and bring fat down to 10% of the body weight. Lean body mass is the weight of bones, organs and muscles in the body other than fat. Reduce the fat on the body and increase the muscle percentage for a leaner body with muscles.
Tips for lean body
Fat: Burn the fat in the body and get the fat percentage below 10%. Reducing fat from the body is important in getting a lean body. Quit eating fattening food and oily food.
Build Muscles: Building muscles will increase the lean body mass and also increase the metabolic rate to burn more fat in the body. Muscles will make the body toned and make you look fitter than usual.
Preloading: It is important to eat according to the body requirement because all the extra calories other than the daily body requirement gets stored as fat. Preload with water half an hour before the meal which will make you eat less along with portion control.
Nutrients: If you are looking for a ripped professional body then you need to balance the intake of protein, carbohydrates and sufficient vitamins and minerals. If there is more carbohydrates and protein in the diet than the body requirement then the extra calorie from them will be stored as fat. (more…)— this article is written by a dietitian @ FitHo
How to Reduce Weight
Reduce Weight by managing your diet and exercise. If you are over weight then it doesn’t mean that you have a disease and you need to go on a medication. Eating fat burners and pills for weight loss will not be the ultimate step in reducing weight but you would gain it back in sometime. We spoke about liposuction and how one gains back the weight after an year at different places.
You have gained weight over a period of time by eating simply more than your body requirement. Suppose your daily caloric requirement is 1500 and you are eating 2000-2500 calories per day, then your body will save the rest 500-1000 calories as fat which adds on by time and becomes a problem.
Here are tips to reduce weight (more…)— this article is written by a dietitian @ FitHo
Food With Fat For Health Benefits
Fat has an important role to play in the smooth functioning of body just like how protein is important for muscle building, carbohydrates for energy and vitamins and minerals for other nutrition. The minimum requirement of essential fat for men is 2-5% and women is 10-12%, anything below which physical and psychological health would be effected. When one consumes fat more than the daily requirement it then it gets stored in the belly, thighs and all over the body. Fat helps in healthy cell function and keeps the skin healthy and stores energy in the body and provides 9 calories per 1 gm of fat.
Essential fat is required for brain functioning, bone marrows, central nervous system muscles and healthy functioning of the body
It provides cushion to internal organs of the chest and abdomen. These essential fats are often confused with the bad fats that increase the LDL bad Cholesterol. Essential fats actually increase the HDL good cholesterol levels improving heart health and improves the flow of blood in the arteries.
Here is a list of Fatty foods for good health
Is Sugar Healthy
We all know sweets, chocolates, candies, ice creams and sweetened food contain high levels of sugar and therefore stay away from them as much as we can. Sugar is addictive and is also a good source of instant energy. Eating too much sugar is unhealthy and leads to excess fat storage and increase of insulin.
Although we limit ourselves from the most obvious forms of sugar there might be ‘sugar coated’ ways that you are consuming sugar. Here are a few example of not so healthy ways that we might be consuming sugar without really being aware. (more…)— this article is written by a dietitian @ FitHo
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 (more…)— this article is written by a dietitian @ FitHo