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3
Dec

©paulgeor

Whenever you begin a weight loss program in the form of either diet alone or a combination of diet and exercise, you have to make sure that you are getting an optimum amount of minerals and vitamins required for a healthy body. It frequently happens that the diet you have been on to lose weight may lack one or more nutrients. Moreover, increased exercise levels may also lead to a raised demand for certain nutrients. Therefore it is essential to supplement your diet with a multivitamin mineral pill depending on your nutritional requirements and based on your doctor’s recommendations.

Some of the common supplements which are generally lacking in most of the diets and which you should take care to include in your diet are:

Vitamin C

Losing weight by dieting can be very stressful for the body and mind. You have to deal with decreased calories in the form of reduced food intake, cravings and deprivation from your favorite food. All these are very stressful for your body and may lower immunity levels. This means you may get frequent colds, fungal infections etc. Vitamin C is an essential vitamin which helps the body in dealing with stress by maintaining optimum immunity levels. It is a powerful antioxidant which helps in fighting the damage caused by free radicals created by stress. Therefore, whenever you are on a diet and otherwise too, pep up your Vitamin C intake. It is as simple as eating an orange, or drinking a glass of orange juice or eating a tomato. You can also include a Vitamin C supplement in your diet.

Potassium

You potassium levels may get unbalanced due to the combined effects of cutting down on foods which may contain potassium and due to increased exercise. Decreased potassium levels lead to a feeling of weakness and muscle cramps. Therefore, you must make sure that your diet is not too low in potassium. However, before starting any potassium supplements, consult your doctor regarding your daily requirements and whether there is any need for supplementation or not.

Salt

Various weight loss diets recommend a low salt or sodium intake as it is often associated with water retention. Buy you have to take care and ensure that your diet includes at least some amount of sodium. Complete lack of it may lead to serious side effects. Moreover, your majority of the daily iodine requirement may be met by the iodine in the table salt. Hence you may not only suffer from the effects of sodium deficiency but also end up being iodine deficient thereby affecting the functioning of thyroid gland.

Calcium

Calcium is required for the maintenance of healthy bones and muscles. A diet deficient in calcium can cause thinning of bones and may lead to the development of osteoporosis in later life. It becomes more important if you are on a diet that restricts dairy products. Therefore, consult your doctor and include appropriate calcium supplements in your diet.

Vitamin A

Vitamin A is a nutrient essential for the health of eyes and skin. You should make sure that you get enough of it either in the form of food such as carrots, papaya or as a supplement.

Always consult your doctor before embarking on a diet program, so that you are prescribed your daily dosage of vitamins and minerals in the form of a multivitamin pill. This may sound a futile exercise initially but is beneficial not only for the success of your weight loss program but also for your overall health in the long run.

Category : Weight Loss Guides | Blog
14
Nov

©MeiTeng

Mediterranean diet is perfect for those individuals who are looking for an eating plan that is heart-healthy. It is a diet which is based on the cooking style of the Mediterranean countries or the countries which lie on the border of Mediterranean Sea.
In a recent study it was demonstrated that people who follow Mediterranean diet have a reduced risk of cardiovascular mortality, a reduced incidence of developing various forms of cancer and a reduced incidence of developing chronic diseases such as Parkinson’s and Alzheimer’s disease.
Key characteristics of Mediterranean diet

Eating plant based foods
The diet includes primarily plant-based foods including fresh fruits and vegetables, whole grains, nuts and legumes. Fresh fruits and vegetables are known for their anti-oxidant properties and are associated with lower levels of LDL (Low density lipoprotein), also known as bad cholesterol, in the blood. High LDL levels lead to formation of plaques or deposits in arteries, called atherosclerosis, eventually culminating in heart disease.
Nuts, another major component of Mediterranean diet, are a rich source of non saturated fat which also prevents heart disease. Nuts, being high in calories should be eaten in moderation, generally not more than a handful per day. Also care should be taken to avoid honey coated and salted nuts.
Whole grains and food items made of whole grains such as pasta and bread are an important part of Mediterranean diet. Whole grains are low in unhealthy trans fats. Foods containing saturated and trans fats such as butter or margarines are not eaten with bread, thus making it a healthy choice. Instead bread is eaten either plain or with olive oil.
Eating healthy fats
In the Mediterranean diet the focus is not on limiting the total consumption of fats, instead it limits the intake of saturated fats and hydrogenated oils both of which are associated with an increased risk of heart disease.
Butter and all types of saturated fat rich oils are replaced by olive oil and canola oil. Olive oil contains monounsaturated fat which helps in the reduction of levels of LDL cholesterol, thus prevents heart disease. Extra-virgin and virgin olive oils which are the least processed type of olive oil are also rich in antioxidants.
Canola oil contains omega-3 fatty acids which lower blood triglycerides and decrease clotting of blood. These are therefore associated with improved cardiovascular health.
Eating fish and poultry at least two times in a week
Fatty fish such as tuna, salmon, herring etc is eaten on a regular basis as they are also a rich source of omega-3 fatty acids.
Replacing salt with herbs and spices
Herbs and spices not only impart taste to food but also contain health health-promoting substances. Herbs and spices replace salt in the Mediterranean diet as too much of salt is not considered good for heart’s health.
Switch to low fat dairy
Instead of eating high fat dairy and dairy products which are rich in saturated fats, Mediterranean diet includes low fat dairy and dairy products.
Limit intake of red meat to only a few times in a month
Red meat is eaten in limited quantities. Also high fat meats such as bacon and sausage are avoided.
Drinking red wine in moderate amounts
If you drink alcohol and there is no medical contraindication, Mediterranean diet advocates drinking a glass of wine at dinner. For non alcoholics, drinking a glass of purple grape juice is an alternative to drinking wine.
Despite all the debate surrounding the health benefits of drinking alcohol, according to certain research studies, moderate alcohol consumption especially wine has been associated with a decreased risk of developing heart disease.
For all the reasons mentioned above, majority of scientific organizations recommend eating like Mediterranean style of eating if you want to prevent the occurrence of major chronic diseases.

Category : Diet Reviews | Blog
4
Nov

©pixaio

 If you are on a quest for activities or diet plans that could help you lose weight, then you must have heard about the nutritional diets that are said to promote weight loss. Low carbohydrate diets are one of the most used and popular diets that are known to be very effective in reducing weight.  In this article we will discuss about carbohydrates and their role in weight gain and weight loss.

Carbohydrate is the main source of energy for the body. All carbohydrates are ultimately converted into glucose which is absorbed into the blood stream and is utilized for energy by the cells of the body. The hormone insulin secreted by the pancreas is required for the utilization of glucose by the body cells. Low-carb diets are known to be effective because in the absence of carbohydrates, your body uses fats and proteins (muscles) as an alternative source of energy and heat. Therefore the excess fat stored in your body decreases as it is used to provide energy.

Types of carbohydrates

Carbohydrates are basically of two types. They could either be simple carbohydrates or complex carbohydrates.

Simple carbohydrates

Examples of foods that are made up of simple carbohydrates are candy, fruits, syrup, table sugar, white flour, polished rice, regular or non-diet carbonated drinks such as soda and other processed and refined sugars. Simple carbohydrates are easily digested and converted to energy and cause a rapid rise in blood sugar. This excess sugar cannot be used by the body and some of this is converted to fat. These foods also have high calorie content and they actually lack minerals, vitamins and fibers. It is wise that you stay away from these foods as they are major contributors to weight gain.

Some simple carbs such as fruits are nutritious carbs because they are rich in minerals, vitamins and fiber. The important point is to recognize these nutritious carbs and include them in your diet.

Complex carbohydrates

Complex carbohydrates on the other hand are good for the body as they take a longer time to digest and contain high amount of minerals, vitamins and fiber. They are the good carbs. Examples of these foods are vegetables, beans, nuts, whole grain bread, oatmeal and brown rice. Complex carbohydrates are made up of complicated molecules which are digested slowly releasing a steady and slow supply of sugar to the blood. The cells can utilize these sugars for energy gradually thus there is no excess sugar left which can be converted to fat. These foods also help your body maintain good nutrition thus giving you more than enough energy to stay on the go and to fight common diseases.

Generally, if you eat too much food, you risk the possibility of gaining unnecessary and unwanted weight. However, there have been no researches yet that can testify or can prove that high-carb foods contribute to the weight gain. It is usually the type of carbohydrate that you are eating that matters. Usually the foods containing simple carbohydrates are also rich in calories and fats. Some of such foods are candy, cake, muffins, doughnuts, white bread etc. Most likely than not, these fats and calories are the main agents that are responsible for gaining weight. If you cut out foods that are high in carbohydrates, you should make sure that you are avoiding the foods that are high in simple carbohydrates.

Thus you don’t necessarily have to stay away from all foods that are high in carbohydrates. Carbohydrates are essential to the body and without them you may risk your daily performance, resistance and overall health. There are several foods that are good for the body even though they are known to have high amount of carbohydrates. These foods are vegetables, lean protein, whole grains and fruits. Ideally, foods that contain high amount of complex carbohydrates are the best for the body.

Now that you understand the importance of carbohydrates in your body, it is important that you monitor your diet and include the right types of carbohydrates in your diet. Keep in mind that too much of simple carbohydrates can lead to weight gain and obesity. On the other hand, if your body lacks carbohydrate, you might end up being malnourished. You need to maintain a disciplined lifestyle. Also engage yourself in daily exercises and workouts that promote not only weight loss but a healthy body as well.

 

Category : Weight Loss Guides | Blog