How protein rich breakfast helps you lose weight?
Eating a high protein breakfast can be the secret to weight loss for many. According to one research, it was revealed that people who ate high protein breakfasts with low carbohydrate content, felt fuller throughout the day.
Power of protein
It is an important component of every cell in the body. Your body uses protein to build and repair tissues. The body also uses protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood. It is one the macronutrients required by the body in large quantities. Though it does not act as a reservoir like fats and carbohydrates do, but our body needs requires a certain amount of protein every day. The requirement varies depending on the amount of physical and brain activity the body goes through.
Protein rich breakfast and weight loss
Protein takes longer than other macronutrients to digest. This means that it vacates the system far later than the other macronutrients. This particular aspect of protein plays an important role in managing ideal body weight. In its connection with hunger, it has been found through various studies that those who eat a protein heavy breakfast feel fuller for longer periods of time and do not binge or crave for junk foods.
The second reason given by recent research by the American Journal of Clinical Nutrition with regard to protein, says that when we consume a protein based breakfast, this macronutrient stimulates the secretion of the gut hormone (called Peptide YY). Peptide YY triggers long-lasting feelings of fullness. In fact, in one Nutrition Metabolism study, dieters who consumed more than 30% of their daily protein intake at breakfast ended up eating nearly 450 fewer calories a day.
Protein rich breakfasts should contain high quality sources of protein such as eggs, low fat paneer/cottage cheese, fish, milk and other dairy products. In order to lead a healthy eating pattern, one should always focus on the very first meal of the day. If that meal contains a bulk of the daily recommended amount of protein, then one can also manage their ideal body weight without bingeing on unhealthy food through the rest of the day.— this article is written by a dietitian @ FitHo
5 Biggest Myths about Dieting
Dieting is the most common practice used by people to lose weight. But it needs to be followed in an effective and safe way. Many people end up getting carried away by some common dieting myths, leading to weight gain instead of weight loss and certain lifestyle related diseases. Following are the 5 most common dieting myths and their ill effects on the body.
ELIMINATE ALL CARBS TO LOSE WEIGHT
False: All carbohydrates are not bad. There are two major groups of carbohydrates – Simple and Complex. Only simple carbohydrates make you gain weight and cause digestive disorders. Complex carbohydrates are necessary for proper bowel movement and other basic functions of the body. This is due to their high fiber content. The most important factor is the portion size of carbohydrates. Do not consume fried starchy food when you’re trying to lose weight.
So rather than avoiding all carbohydrates, you need to choose the right carbs. Select whole foods over refined foods.
SNACKING IS ALWAYS A BAD IDEA
False: Snacks are something which have a smaller portion size and are easy to consume. There is no problem with snacking, even if you are trying to lose weight. But it is important to choose the right snack. Fried or high calorie foods obviously makes you gain weight. Choose fruits, vegetables, milk or yogurt instead of crisps, chocolates and other snacks that are high in sugar or unhealthy saturated fats. In fact, dietitians often recommend that you have five smaller meals a day, instead of consuming all your calories in one sitting. Try to consume foods you don’t normally have during mealtimes.
SKIPPING MEALS IS THE BEST WAY TO LOSE WEIGHT
False: Skipping meals is never the correct way to lose weight. If you are doing so then you are actually harming your body by depriving it of much needed nutrients. For weight loss you need to reduce your calorie consumption – not by skipping meals but by managing portion sizes and selecting the right foods which provide you with low calories and do not compromise on other nutritional benefits. Also when you skip meals you are likely to binge on high sugar and high calorie foods which make you gain weight.
BREAKFAST SHOULD ONLY CONTAIN FRUITS
False: Breakfast is the most important meal of the day. It should comprise of all major groups of foods, majorly complex carbohydrates and protein after an all-night fast for your body. Since your body has been deprived of food for nearly 12 hours, you need to consume a balanced meal with a mix of essential nutrients. Also, a healthy breakfast will keep your energy levels high for the rest of the day.
AVOID EATING ANYTHING AFTER 9 P.M.
False: It is true that body metabolism slows down at night so it’s a better idea to have an early dinner. But if you feel hungry there is no need to starve and punish yourself. Try to have dinner before 9 p.m. But if you feel hungry later, you can pick up a healthy snack such as a handful of nuts, a glass of skimmed milk, or an apple. They will satisfy your hunger without adding many calories.— this article is written by a dietitian @ FitHo
Habits That Make You Fat
Here are some habits which might be making you gain weight. Try to avoid them and slowly get rid ofthem. There are also some suggestions to help you get rid of them.
HABIT #1: EATING MORE DURING STRESS
Unhealthy food cravings are very common during high stress or emotional periods.
Suggestions: Whenever you feel stressed go for a walk, try chewing a piece of gum or drink a glass of water. This will help to stay away from high calorie food.
HABIT #2: NOT DRINKING ADEQUATE AMOUNT OF WATER
Adequate amount of water is essential for the human body. Not getting enough water can cause disturbance in the digestive process which can cause weight gain.
Suggestions: Drink at least 8-10 glasses of water through the day. You should replace your high sugar and high calorie beverages with plain water, coconut water, and unsweetened lemonade.
HABIT #3: TAKING LARGE BITES
This is a natural human tendency. A person feels full or satisfied after having a certain number of bites so we should decrease the bite size in order to consume less.
Suggestions: Replacing your bigger sized spoon with smaller sized ones will work.
HABIT #4: YOU OFTEN ORDER A COMBO OR VALUE MEAL
‘Combo’ meals adds on very high amounts of calories (with unhealthy side portions, colas, fries, etc.) as compared to single meals.
Suggestions: Try to stay away from combo meals and choose healthy single items from the menu.
HABIT #5: DOING NOTHING WHILE WATCHING T.V.
When we watch T.V while eating, there are two major factors which contribute to weight gain. One is that we eat more and the other is that we are doing nothing to burn those calories.
Suggestions: Indulge yourself in some moderate activity while watching T.V. Even simple household activities such as washing dishes and ironing clothes work well.
HABIT #6: YOU THINK THAT SKIPPING MEALS WILL HELP YOU LOSE WEIGHT
This is a very common practice that people use to lose weight, but this habit of yours is actually making you fat.
Suggestions: Do not skip meals, especially breakfast, because then we tend to overeat in our next meal. So eat a light / small meal if you are not very hungry, but definitely something that is nutritious.You can even choose a snack, such as Roasted nuts, Roasted peanuts, Fruits, Fruit yoghurt, Idli, Poha
HABIT #7: SLEEPING TOO LITTLE OR TOO MUCH
According to research, people who sleep less or more than 8 hours a day are predisposed to put on 2.5 times more fat around the belly area.
Suggestions: You should make a routine and have adequate amount of sleep in a day because during sleep there is some hormonal activity tied to your appetite, and will help keep your digestion and weight gain in check.
HABIT #8: CONSUMING LOW FAT AND HIGH CARBOHYDRATE DIET
It is found that a low fat and high carbohydrate diet spikes blood sugar levels and makes you feel hungry and binge on food. Along with this, it disturbs the blood sugar and can cause diabetes in the long run.
Suggestions: Seek proper health advice and have a balanced diet with all the essential nutrients in adequate amounts.
HABIT #9: DRINKING SODA-EVEN DIET
Sodas are loaded with sugar and add about 150 Kcal from one 300ml can. Even diet colas contain around 139Kcal in one 300ml can.
Suggestions: Avoid sodas and replace them with other healthier and low calorie options like Low Sugar and Sugarless Iced tea, Lemon Tea, Green tea, Lemonade, coconut water.
HABIT #10: EATING FOOD IN A HURRY
According to a journal of American Dietetic Association, it was found that slow eaters consume 66 calories lesser than fast eaters because the stomach takes time to send signals to the brain. So eat slowly till the signals are sent to the brain.
Suggestions: Eat slowly and calmly, do not overeat and eat only when you feel hungry.— this article is written by a dietitian @ FitHo
Weight Loss Diets
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. (more…)— this article is written by a dietitian @ FitHo
The best muscle building food- Egg nutrition
They contain the highest quality protein. Let me explain that- Protein helps our body make muscle and burn fat. Now, protein quality is measured by the amount of protein that is used to make muscle, for every gram of protein that you consume. So, if you consume 40 grams of protein, and only 20 grams can be used for your muscles, then the quality is 0.50. Egg has a protein quality of over 0.95. Depending on the source of protein, the quality varies. And there are plenty of protein sources- dairy, meat, eggs, soy, vegetables, etc.
Among all the sources, the protein from eggs has the highest rating. Both the yolk and the albumen (the egg white) contain protein. Besides protein, the yolk also contain vitamin b12, which is necessary for fat breakdown and muscle development. Other minerals include Riboflavin, Folate, vitamins B6, D, and E, and Iron, Phosphorus, and zinc. The egg white by itself is only protein. It does not contain any vitamins. All the vitamins and minerals are in the egg yolk, along with high quality protein!
You could probably take a multi-vitamin to get these nutrients, but at Fitho we believe in getting maximum nutrition from natural and unprocessed sources, and eggs are high up on our list.
Egg calories: A medium egg contains about 90 calories, 6 gm protein, 7 gm fat (2 gm saturated, 5 gm unsaturated fat), 210 mg cholesterol (70% of your daily requirement) and almost no carbohydrates. The egg white contain about 3-4 gms of protein and no fat, and thus about 12-16 calories. The egg yolk contains over 70 calories along with all the vitamins and minerals. So, eating 1 egg yolk is good for you, multiple egg yolks a day is bad for you!
For those with an active lifestyle, recipe for a high protein snack, cook eggs with 1-2 egg yolks and 7-8 egg whites- they could be scrambled, poached, boiled, omlette, any way possible! That should provide about 25-30 gms of protein!
Just call Fitho we’ll deliver it to you.— this article is written by a dietitian @ FitHo
How To Become Slim in 3 to 10 Days
Ever wanted to look leaner and fitter instantly- for the beach vacation, the New Year’s eve party, a cousin’s wedding, or the big date! We have tips for you to look thinner, slimmer, leaner and better instantly. No, its not an optical illusion.
Whether you have 3 days, 7, 10, 14 days, 2 weeks or 1 month, you can use these tips to look thinner for the big day.
Eat less Salt: Go easy on the salty snacks, like namkeen, chips, high sodium pickles, pretzels and processed foods that are high in sodium. Extra salt is added as a preservative in foods. Salt contains sodium and high sodium foods cause water retention in the body. Water retention can make you look bloated. So, skip the chips and go for the fresh food.
Easy on the Carbs: Most diets are high in carbohydrates, sugar and fat. Some amount of carbohydrates and fat are good for the body but at the same time its important to moderate the consumption of such foods in the diet. Best way to keep your carbohydrate intake in control is by knowing the difference between good and bad carbs. Most common form of carbohydrates in our diet are wheat, grains, maida, rice etc. Removing carbohydrates from your diet mostly reduces the water weight, which comes back as soon as you eat regular food again or even drink enough water . That’s a trick used by Atkins and other no-carbohydrate diet plans. Fitho does not recommend no-carb diets, as they can have side-effects like ketosis, bad breath, etc. What you need is a weight loss plan that helps you lose weight and keep it off.
Run: Yes, go for a run. Running helps you burn calories, and suppresses appetite hormones. If you are used to walking then add a little bit of jogging in intervals. Running/jogging helps you burn more calories & tone up faster than walking in the same amount of time!
Do Push-ups/Squats: You dont need a long list of exercises to get started. Push-ups and squats is the secret to the most effective exercise which requires only 15 minutes of your time and the results will make it look like you have been spending serious time in the gym. Both are fantastic exercises to burn fat, tone arms and legs in no time.— this article is written by a dietitian @ FitHo