Fitness is not a one time thing, it’s a continuous process
Fitho Wellness bridges the gap between yo-yo dieters and gym addicts, inspiring one to take a more holistic approach to their fitness regime. Reason why people dont achieve sustained weight loss is that most people choose to visit a dietician and go on a low calorie diet in order to lose weight quickly. However, what they don’t realise is that once they get back into their routine the pounds come back faster.
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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
Fad diets mostly don’t focus on a balanced diet for weight loss. For instance take low calorie diet. Here they cut off the carbohydrates so that the body outsources it energy from burning fats. Well if the body does take energy from fat then what about the vitamins and minerals from carbohydrates which are fruits, vegetables, cereals and legumes. This kind of diet leads to extreme fatigue and poor nutrition.
To lose weight you need to eat healthy and not stop eating. Our bodies have a daily nutritional requirement for it to function properly. Instead of depleting the body with this nutrition try to ensure you eat a balanced diet.
Most of the popular fad diets have been discovered or created by Americans or Europeans. The food types are obviously different than that of an Indian diet. But this doesn’t mean that a regular Indian diet is unhealthy. There are many regional healthy food options available in our diet. We will help you discover easy to cook, delicious & healthy recipes based on Indian cuisine that will help reduce weight fast.
Some healthy Indian Diet Options for weight Loss
Khicdi: Dal(Split Pulses) and rice cooked together and generally eaten with a combination of curd. This indian diet is simple with least spices except salt, turmeric and some herbs for aroma. It contains protein from dal, carbohydrates from rice and is easy to digest and light for the stomach.
Besan ka cheela made of gram flour is usually eaten in combination with curd is a instant, nutritious, low calorie, protein rich recipe ideal for breakfast and snack time . Cheela can be a part of weight loss diet since it is low in calories and also a part of muscle building diet since it is high in protein. Make sure its made in minimal oil and cooked on a non-stick. Read more
There are various fad diets for weight loss. Atkins diet, banana diet, GM diet to name a few and each of these diets have differnent approach to reduce weight. They work well on the calorie intake but are they providing you with enough nutrition for healthy functioning of the body. Lets understand a few diets and see how much beneficial are they as a weight loss diet.
High-protein, low-carbohydrate diets have been widely promoted in recent years as an effective approach to losing weight. High protein diets typically contain 1g of protein per 1 pound of body weight. Some high protein diets will recommend a percentage of total calorie intake (such as 30% or more).
Drawbacks of High Protein Diet- Excessive protein consumption, particularly animal protein, can result in heart disease, stroke, osteoporosis, and kidney stones- It is difficult to eat 6 small meals through the day especially when you are working or travelling- Too high protein can leads to renal (kidney) failure or stress.- Bone loss is also seen with high protein intake as it creates an acidic medium and calcium carbonate from bone will be leached out to balance the ph level of blood.- Consumption of protein more than the daily dietary requirement of the body results in protein being stored as fat in the body. Read more
Reducing weight is increasingly becoming popular across the world. Sedentary lifestyle and increasing number of lifestyle related therapeutic conditions are further propelling everyone towards wellness and fitness. The most common lifestyle disorder symptom is weight gain. Fortunately it is also the easiest to control and manage provided slight changes are made in the current lifestyle. Weight reduction is possible with the right approach towards what we eat through out the day and the activities that we indulge in.
Here are a few weight reduction tips to lose weight.
Don’t starve yourself: The most common myth amongst people for weight reduction is a strict diet. Few go on yo-yo or crash diet, low calorie diets, atkins diet, banana diet etc. But they fail to reduce weight. Starving sends the message of not enough food and the body slows down the metabolism reducing the speed of calorie burn. Thus fat and the extra pounds burn much more slower than before making weight reduction difficult.
Don’t skip breakfast: If you skip the nutrition at breakfast then there is seldom chance that you would make it later in the day. Skipping breakfast lowers the metabolism and lack of nutrition makes the body become weak and vulnerable to eating snacks and junk food later in the day. Eat healthy food for breakfast and you would feel fuller and eat less too.
Eat meals on time: Non timely meals disturb the body metabolic cycle making it difficult for the body to adapt to a schedule. Also eating meals late makes you tend to over eat because staying hungry for longer makes you feel hungrier psychology resulting in overeating. Hunger reduces the efficiency of the body reducing the metabolism, hence the weight reduction. Time your meals and watch the progress.
Watermelon is not only a refreshing fruit to beat the heat on a hot summer day but it has a few health advantages. Water melon is also very effective in reducing your body temperature and blood pressure. This fruit may also help in reducing inflammation that contributes to conditions like asthma, atherosclerosis, diabetes, colon cancer, and arthritis. Watermelon is full of water, carbohydrates and fiber along with essential vitamins and minerals that provides nutrition to the body for better metabolism.
Ever wondered why is it that whenever we feel upset or depressed about something we binge on our comfort food and repent later? Most of these foods that provide us temporary comfort are high on calories and only adds to our woes by adding onto our weight.
Let’s see which healthy options can elevate our mood by keeping a balance of our calories as well.
1. Dark Chocolates: Chocolates, in general are loaded with chemicals that enhance mood, seratonin in particular.
2. Yogurt: Besides being a good source of protein, calcium and vitamin B12, yogurt also contains a whole lot of useful bacteria which keeps our immune system intact and helps our stress combating ability. And in studies has shown that yoghurt can improve fat loss.
3. Sweet potatoes: Sweet potatoes help in reducing stress levels as they satisfy body’s craving for carbohydrates and sweets.
4. Nuts: The next time you’re feeling down, help yourself to some crunchy nuts.
5. Water: Lack of sufficient consumption of water leads to dehydration and even a small case of dehydration can cause stress. So, drink up!
6. Fish: Fish is a rich source of Omega-3 fatty acids, protein and importantly, Vitamin B 12 which is an important component for producing serotonin also known as the happy hormone.
7. Asparagus :Asparagus is rich in folic acid and contains magnesium that are famed for their mood-lightening properties
8. Oranges: Oranges are a rich source of vitamin C containing up to 1000 mg of it. They also contain anti-oxidants which prevent the formation of free radicals that cause cell damage.
9. Green vegetables: It provides stress relief, helps enhance mood with regard to depression, panic, anxiety and other emotional disorders. Many green veggies contain potassium which greatly helps calm one’s nerves when stressed.
10. Dried Apricots: Apricots are a rich source of natural sugars and, hence, another perfect option to beat those sweet cravings. A handful of dried apricots are bound to make you happy and healthy.
So the next time you are under the weather include above mentioned list into your daily diet you are bound to notice some changes in your mood for sure.