Do we Have to Count Calories?

Do we Have to Count Calories?

Let’s clarify some concepts before starting:

What is a calorie?

Calorie is a unit of energy. The energy contained in food is expressed as calories.

How are the calories in food calculated?

This measurement is made in laboratories, through instruments called calorimeters.

Basically inside the calorimeter the food is burned and the energy released in the combustion is measured.

What is the theory of the energetic balance?

It is the dogma that has dominated the explanation about how we gain weight and how we lose weight.

It is an equation determined by the energy that enters our body (calories that enter: what we eat) and the energy that comes out (calories that come out: exercise, basal metabolism and other energy costs) Continue reading “Do we Have to Count Calories?”

Is the Keto Diet Good For Sleep?

Is the Keto Diet Good For Sleep?

What Exactly Is the Keto Diet?

The keto diet, which researchers clinically define as high fat, moderate protein and very low carb eating, forces the body to go into a state of catabolism. This means that the body breaks down its own fat stores for energy.

 

How Does the Keto Diet Impact Weight Loss?

For some people it can produce rapid weight loss of around two to five kilos. This happens when your body switches from its regular metabolic state to Ketosis in the first two weeks of this diet. This initial period lasts a few weeks, and is largely explained by water-weight loss, then followed by fat loss.

Fortunately, research has highlighted the diet’s capacity to preserve lean muscle mass, compared with low-fat diets. So, you’re more likely to maintain a higher metabolic rate, which in turn, keeps your fat burning even when you are sleeping.

Continue reading “Is the Keto Diet Good For Sleep?”

<thrive_headline click tho-post-8741 tho-test-64>Basics For Starting a Low Carb Diet</thrive_headline>

Basics For Starting a Low Carb Diet

Low carb diets have become popular because they are an easy way to lose weight fast.

But, before starting on this eating plan, educate yourself on the types of foods you can eat.

It is also helpful to have a quick reference guide for counting the grams of carbs in various foods.

In the beginning stages of the diet, you will want to limit your daily net carb count at about 30 grams. Net carbs are the total carbs minus the fiber.

The daily carb intake varies so you will need to determine the best level for you to continue losing weight. The key is to eat fewer carbohydrates than your body burns in a day. Typically, the carbs can be slowly increased as long as weight loss continues.

People with slower metabolisms will need to keep the carb count extremely low for the duration of the diet in order to continue to lose weight.

Taking a supplement to boost metabolism or consulting a doctor regarding prescription medications may be required if ongoing weight loss becomes difficult. Continue reading Basics For Starting a Low Carb Diet

<thrive_headline click tho-post-8662 tho-test-63>6 Nutrition Myths Unveiled – Update 2019</thrive_headline>

6 Nutrition Myths Unveiled – Update 2019

Did you know that many of the diet and nutrition myths you know are totally false?

Don’t feel bad because even those who study nutrition have had to relearn and update us in all these myths!

But the good thing is that you are updating soon. Today you are getting updated with the truth and the facts. Because these nutrition myths have been proven false after many scientific studies and research.

 

Myth #1: Fats makes us FAT

The myth that fat makes us fat and causes cardiovascular disease problems is a completely false myth. This myth is a consequence of a poorly performed study that unfortunately has caused severe consequences in our health.

It’s not the fat that causes us your problem, it’s the carbohydrates and the sugars!

In a previous article I talked about the benefits of fats in our diet and why we should include them.

Continue reading 6 Nutrition Myths Unveiled – Update 2019

<thrive_headline click tho-post-8603 tho-test-60>Six Hormones that Influence Weight Loss in Women</thrive_headline>

Six Hormones that Influence Weight Loss in Women

Combined with a healthy diet, making sure that your body has sufficient amounts of these hormones can help take stubborn weight off.

In general, public discussions about weight loss tend to focus mainly on exercise and diet.

When someone thinks, “I need to lose weight!”, they immediately think up an action plan that involves exercises and a starting a “diet“. Some will take an additional step by hiring a personal trainer. This is a great choice as a good personal trainer can really motivate you to stay on track.

He will usually advise you to follow a healthy eating and help track your food habits. But what these fitness programas omit, is that your hormones can play a very key role in your weight loss success.

Our body produces 50 different types of hormones. Some of which regulate nutritional intake, metabolism and other functions that relate to weight gain and loss.

So, no matter if you are executing your fitness regiment perfectly, if you are experiencing hormonal imbalance, it will inevitably obstruct your progress.

Let’s take a closer look at the six main types of hormones that affect weight issues and what you can do to correct any imbalances.

Insulin

We all require insulin to process the sugars from our food – whether they are added sugar or naturally occurring sugar – and convert them into energy. When we consume carbohydrates, our blood sugar level rises, due to the sugars in carbohydrates like bread, pasta, oatmeal, fruits and vegetables.

High carb foods like bread and pasta cause a bigger spike. On the contrary lower carb foods like most vegetables and some fruits cause smaller rises in blood sugar levels. Someone without hormonal complications will not experience any insulin issues.

However, insulin deficiency causes a chronic problem that we know as diabetes. This means that the sugar in your bloodstream is not being converted into energy and sent to other parts of the body.

However, diabetes patients can also become insulin-resistant, which means that although you may be receiving insulin, not only do you have sugar buildup, but an insulin buildup as well.

Both situations create other problems, and one of these is weight gain.

Continue reading Six Hormones that Influence Weight Loss in Women

Can a High Fat Diet be Healthy?

Can a High Fat Diet be Healthy?

Many health conscious people strive for a low-fat diet. But you could be missing out on many health benefits such weight loss and a strong cardiovascular system if you miss the essential fats.

The no fat and low fat diet way of thinking came from the fact that so many people were – well – fat. It was logical to assume that it was because we were eating too much of it. Now we’re learning more.

We now know that the harmful fats are the trans-fatty, oxidized and heat-processed fats like those found in margarine, fried foods and even grain-fed cattle.

In the daily strive for health we attempted to cut out all fats only to learn we are hurting ourselves.

Fortunately it is a new era and we now know which fats to not only cut out – but what we need to include in our diets for better health. For free of premature aging and degenerative disease.

 

These good fats are called the Essential Fatty Acids.

They fall into two categories of Omega 3’s and Omega 6’s. Both types of fats are essential and it is important to get them from a variety of sources. The essential fats are the most popular because they are the most researched. There is one more category of fat, however, that you should be aware of – the Omega 9’s, although not classified as an Essential Fat, it is well known that they are necessary for good health.

 

Let’s look at the effects of these fats.

Deficiencies in these fatty acids can result in heart disease, depression, fatigue, and inflammation, which can lead to arthritis and even cancer.

Benefits of including the good fats include weight loss, a stronger immune system, anti-inflammatory abilities, balanced hormones, thicker hair, and healthier, supple skin.

Continue reading “Can a High Fat Diet be Healthy?”

<thrive_headline click tho-post-8563 tho-test-56>The Top 6 Phytochemicals Found in Food</thrive_headline>

The Top 6 Phytochemicals Found in Food

There’s quite a bit of buzz around phytochemicals in food. Phytochemicals, also known as phytonutrients, are naturally occurring chemicals found in plants (hence the phyto-).

They are the compounds that give fruits and vegetables their vibrant variety of colors, smells, and tastes. With the rainbow of vegetables, you see regularly, you can imagine how many types of phytochemicals there are!

 

Phytochemical Basics

There are literally thousands of phytochemicals out there. Scientists are busy studying their potential benefits. Since you aren’t a plant, the only way to reap the benefits of phytochemicals is to eat a diet full of a variety of types of fruits and vegetables.

 

There are 6 phytochemicals scientists have spent the most effort researching:

1. BETA CAROTENE is found in orange-colored and dark green leafy vegetables. Beta-carotene is critical for eye health and also plays a key role in maintaining a healthy and strong immune system.

2. LYCOPENE is the red pigment found in tomatoes, pink grapefruit, watermelon, raspberries, and strawberries. It’s a powerful antioxidant and is linked to reduced prostate cancer risk. Lycopene is better absorbed after it’s been cooked, such as in tomato sauce.

3. LUTEIN is found in green leafy vegetables, such as kale and spinach, as well as in cruciferous vegetables, such as Brussel sprouts and broccoli. Like beta-carotene, lutein is critical for eye health and may help prevent macular degeneration.

Continue reading The Top 6 Phytochemicals Found in Food

<thrive_headline click tho-post-8556 tho-test-53>A Silent Killer – Inflammation</thrive_headline>

A Silent Killer – Inflammation

Inflammation is a biological response of the body to protect itself. It responds from harmful internal and external stimuli and starts healing. It is a part of the body’s immune system and protects us from infections, wounds and tissue damage.

Inflammation can be acute where it can start quickly and become severe quickly. For example, acute inflammation can cause diseases and conditions like sinusitis, a sore throat from cold, acute bronchitis, etc.

It can be chronic in response to unwanted toxins in the body like cigarette smoke or excess body fat. This may extend from months to years that may lead to conditions like rheumatoid arthritis, asthma and non-infectious conditions like tuberculosis, peptic ulcer, hepatitis, etc.

 

What causes chronic inflammation?

  • Stress: Stress causes activity in the brain that can lead to physical pain which may lead to an inflammatory response in the body. Hence, people suffering from stress may experience inflammation.
  • Poor diet: Some foods like simple sugars, high fructose corn syrup, refined flours, trans-fat-rich foods, processed meat, fried foods, etc. can trigger the inflammatory response in the body. So the consumption of these food items should be restricted.
  • Unhealthy lifestyle: Consumption of alcohol, smoking, leading a sedentary life and being overweight creates a stress in the body that triggers an inflammatory response.
  • Pollution: Pollution causes damage to the cells which may cause inflammation.

Continue reading A Silent Killer – Inflammation

<thrive_headline click tho-post-6811 tho-test-52>A Day of Clean Eating Recipes</thrive_headline>

A Day of Clean Eating Recipes

Many people think about clean eating and get confused. They think that its just eating a salad or a juice, and eating simple and with no taste. But that is far from the truth. Clean eating means eating whole foods, the natural way and the foods that make us feel good.

There’s only one rule: If its grown from a plant, eat it; if it’s made in a plant, don’t.

Believe me, eating clean can be easy, fun and totally delicious. Plus you get to really feel healthy from the inside out (literally)

So today I wanted to give you an example of how a clean eating menu could be.

Prepare to detoxify, boost your energy, feel and look your best! It all starts with the daily choice to take action.

 

IN THE MORNING

Drink warm water with lemon and a pinch of cayenne pepper to get your circulation going.

 

BREAKFAST

SPINACH & PUMPKIN SEED POWER SMOOTHIE

Continue reading A Day of Clean Eating Recipes

<thrive_headline click tho-post-6535 tho-test-4>How to Lose Weight Without Dieting</thrive_headline>

How to Lose Weight Without Dieting

“Dieting” is often the first thought when the topic of weight loss is brought up. Despite its traditional place in losing weight, it only works temporarily, and the weight often piles back on when the diet is over. Many diets are also unrealistic in their expectations, and the majority of people simply cannot sustain them for long—nor should they have to! Here are some more practical, long-term solutions for losing weight. You don’t have to restrict yourselves; you just need to modify what and how you eat to develop healthy eating habits.  

 

Continue reading How to Lose Weight Without Dieting