Monday, 30 November 2015

Things you should know about Losing Belly fat and weight.

Over the past 10 years there has been burst in obesity every where in the globe. More than 30% of adults in western countries are overweight and even children also are in the grip of this epidemic. We are observing the similar pattern in Indian urban countries as well. Obesity increases the risk of many diseases including diabetes,infertility, high blood pressure,breast cancer and, asthma. Emotional disturbance of being overweight, including guilt and low self-esteem, should not be overlooked.

Healthy weight                                

Healthy weight is measured through BMI. Body mass index (BMI) is commonly used tool for assessing your weight that is based on your over-all body fat. At large, if BMI is more than or equal to 25 you are overweight and it will increased the risk of obesity related complication such stroke, cardiovascular disease.

How much calories do I need to burn to lose weight naturally?

An easy way to estimate the calories requirement to burn to gain your desirable body weight is to multiply 300 to the weight you want to lose in kg.1 kg is around 9000 calories. Thus, if you wish to lose 1 kg of weight per month, you need a calorie deficit of 300 calories per day (9000/30=300). This short fall can be produced by eating fewer calories as well as burning more calories or combination of both. For instance you can eat 200 fewer calories with an exercise that will burn 100 additional calories per day.

How to lose belly fat: Add weight training say dietitian in thane

Only exercise is not sufficient to loose belly fat, studies tells that some weight training is also very important against fight to lose belly fat. Researchers analyze that men indulging in weight exercise are at lower probability of increasing weight and increasing waist circumference and belly fat as compared to men indulge only in aerobic exercise. However the weight gain in case of people doing aerobic exercise was very minimal as compared to people doing with weight training. Moreover the ideal results obtained from uniting weight training along with aerobic exercise.  Doing weight training or preferably merging it with aerobic activities could benefit older adults to lose belly fat while increasing muscle mass.

Read Lose weight on your stomach tips
Belly fat is associated with reduced bone strength, bone loss, diabetes and heart disease. You can combat by targeting around 150 minutes of modest to heavy exercise per week along with weight training activities if your doctor supports.

Is glycemic index of food is the key to how to lose belly fat?

You can get alot of health benefits by adding lowglycemicindex food in your diet andavoiding highly processed foods(which is also called as high Glycemic food).
The glycemic index is a figure that tells howquickly the body digests thefood andtransforms it into the blood glucose.Many studies recommend that lowerglycemicindex food may offer many important health benefits like itminimisethe risk of heart disease,obesityas well as diabetes.
Even if you don’t want to enter into the analysis of glycemic index of each and every food in your diet you can still avail benefits by simply ducking highly processed foods such as white rice, white breadand sugary foods. They are responsible forraise in blood glucose levels quickly but are also individuallylinkedto poorer health as it contains only empty calories.Eating less processed food in your diet is going to cover against a huge number of risks.

Heart and Glycemic index food

The theory behind choosing the low glycemic index foods (that includes fruits and vegetables dairy products, nuts and grains) allows blood insulin to get utilised properly.High glycemic index food raisesblood sugar suddenly after eating.It may cause many health problems. In few studies it has been discovered that over the time people adding a lowGI food in the diet are benefitted with lower risk of obesity, diabetes and heart disease.
.Low GI food in your diet will help to decrease the heart disease, cholesterol and blood pressure. The above outcome is from a classic studyconducted over overweight people who were given different dietplans for 35 daysweeks based on the DASH diet. The foods were higher or lower in carbscontents (daily energy was 40% to 58% from carbs) and higher or lowerglycemic index.
However it is observed based on carefully controlled trial that eating lowglycemicindex foods in your diet chart was relatively healthy however it has minimal effect on the risk of heart disease. On the other hand you can have a better proven health benefits by reducing the amount of carbs in the diet than trying to shift tothe type of carbs.

But does glycemic index still counts?

This one research does not abolish the perception of low glycemic index foo into your diet chart.According to research eating low glycemic index food is beneficial for people who are obese and undergoing diabetes treatment. However, diet rich in nutrients like fiber and whole grains usually does not reduce the risk of heart disease.
Whether low GI food improves health is the question still under research. But before the results are announced, you can enjoy some potential benefits overlooking the figures and data by reducing the consumption of the following foods. It will in creasethe whole quality of your diet,at the same time it willl ower its GI:
Avoid highly processed grains.Stay away from highly processed grains. Try to add minimally processed grains in your diet chart such as wheat berries, burgur, brown rice etc.
White potatoes. Healthier choice includes whole grain dishes, sweet potatoes, wholegrain pasta in your diet chart every day.
Stay away from extra sugar. Caloric sweetener like table sugar as well as high fructose corn syrup are high in glycemic index and are also independently associated with risk of being over weightand heart disease. Butter, mayonnaise, tomato sauce, along with numerous other processed food scomprises added sugar.
Here are some tips to lose weight naturally
·         Add fresh/frozen Whole fruit or canned fruit without sweeteners in your diet.Stay away from Fruit juice
·         Add variety of vegetables in your diet. It will provide you the essential nutrients.
·         Add whole-grain cereals such as oats,oatmeal,wheat flour etc.they are full in fiber and low GI food.
·         Stay away from those products which are made from refined wheat flour like cakes or cookies,add moderately sweetened food.
·         Add Probiotic (good bacteria) in your diet like curd.
·         Decrease the consumption of saturated fat like palm oil, dalda etc. and always rotate vegetable oil every month.
·         Limit the consumption of salt in your diet.
·         Never skip your meals
·         Drink at least 10 to 12 glass of water every day

Before going for some heavy diet plan and change in your diet schedule , you must consult your nutritionist and take advice from knowledgeable person. 

You can also register on dietkundali to ask your health related queries. Click here for free signup .

Also Read:
Lose weight Naturally
Simple ways to reduce weight 

Monday, 23 November 2015

Know about arthritis and how to prevent it?

Know about arthritis and how to prevent it?

Many Indians are amazingly naive and unaware about arthritis, which is currently affecting about more than10 Crore of populations. The main reason about the public unawareness is - you don’t hear people getting killed by arthritis like a heart attack or a cancer. In addition, people in India usually continue with disease, most of them due to lack of funds – they don’t want their children to burden with healthcare cost or ignorance. Earlier the cases of arthritis used to surface for the age group of 65+, but since 2010, more and more cases of people suffering from arthritis in the age group of 50+ are coming to attention. Arthritis is a silent killer like diabetes; it can severely affect the quality of life by causing pain and other problems. Arthritis is frequently viewed as an unavoidable part of old age. However it is not, your joints can be maintained healthy through a lot of small things.
The calendar month of May is celebrated as month for National Arthritis Awareness. It is celebrated to make people who are at risk of getting arthritis due to their occupational risks and lifestyle. The purpose is also educating people who are living with such persons who have arthritis. Those who have arthritis know what it is and already are suffering from it.

The role of Diet in Improving Arthritis Symptoms

Throughout the centuries, dietary modification and food supplements have been termed as alternative approach to slow the progress of arthritis. Some claims are backed by clinical proof and some are logical theories.
Yet without any proof, there are a lot of healthy ideas you can think for controlling the arthritis and its pain.

This theory has lots of common sense behind it. As your weight increases, your joints are even more stressed and subjected to more and more wear. This poses a major risk for osteoarthritis. Loosing few kg may ease some of discomfort and stress on the joints. It is learned from a particular study that loss of just one kg of weight decreases the load on knees by 4 times.
Maintaining your desirable weight has other advantages too. It minimizes the changes of ever developing other diseases. Your most excellent opportunity to reach your desirable weight is to burn calories you are hiding under your belly and reduce calorie intake without compromising nutritional status.

Omega 3 Fats
Omega 3 fatty acid has anti inflammatory characteristics, which is a critical factor in rheumatoid arthritis. In rheumatoid arthritis our immune system wrongly attacks on the tissues of joints considering them as an invader. High dosage Omega 3 which is generally found in fish, have anti inflammatory response. Many clinical researches have shown the benefits of omega 3 fats on patients with RA.
In India, fish rich in omega 3 fats is rare. Many of us have to depend on supplementation. Synthetic omega 3 may cause some side effects, and are also high in calories. Moreover, the preservatives in it may cause inflammation. Selecting safe omega 3 supplement is a difficult task. Nutrilite Salmon Omega 3 offers a better alternative. In fact any supplement that does not have any artificial colour, flavor or preservative, like Nutrilite Salmon Omega 3, is safe to take within limits.
Foods that is rich in omega 3 fats is helpful in many ways including a better skin, and eyes. Regular consumption of omega 3 fats from diet or as food supplement is important for your future health. The fish sources includes salmon mackerel, sardines, and tuna. Other omega 3 sources comprise flaxseed, walnuts and some green leafy vegetables.
Saturated and Trans Fats
Preliminary studies hint that oxidation of saturated fats gives rise to chronic inflammation. Similar proposal have been made for trans fat which is found in hydrogenated oils (fully hydrogenated and partially hydrogenated oils) and their fried products such as chips, fries and other fried foods.
Vitamin D
Researchers have linked low vitamin D levels in blood to increased risk of arthritis (osteoarthritis as well as rheumatoid arthritis). The risk of  osteoarthritis is three times increased in the people who have inadequate level of vitamin D from their diets as compared to those who take sufficient vitamin D. Currently, recommended daily allowance for vitamin D is around 200 International Units (IU) per day. Many experts recommend 1,000 IU per day. The upper safe tolerable limit of vitamin D is 4,000 IU per day.
There are few foods such as fish and milk that are vitamin D rich. For most of us we have rely on 10 minutes of morning sunlight for our body to generate vitamin D within. However, the urban population is highly deficient in vitamin D.  Hence, we need food supplement to justify our nutritional needs.
Fruits and Vegetables
Fruits and vegetables  such as pomegranates, bell peppers, oranges, pumpkins, papayas and other colours of fruits contains carotenoids which are potent anti oxidants. These carotenoids help in battling with inflammation. A small study on rheumatoid arthritis found that patients who ate 8 to 10 servings of fruits and vegetables a day for 3 months had observed reduced inflammation of joints and enhanced mobility.
Food Supplements
There are many food supplements recommended for arthritis. But only glucosamine sulfate and chondroitin sulfate have some data to supporting their use. Glucosamine sulfate has shown to decrease pain in people with moderate to severe osteoarthritis of the knee. Glucosamine and chondroitin have very little known side effects and can be taken for longer period of time.
Prolonged use of calcium, magnesium and vitamin D supplement helps improve blood calcium and vitamin D. Antioxidants such as green tea and vitamin E have shown to have anti inflammatory properties.
Payback Beyond Arthritis
Nutritional food recommended above promote overall well being and decrease your risk of other diseases such as heart attack, cancer and stroke, even if they does not seem to make any difference with your arthritis,. Those who follow these suggestions have least probability to develop certain chronic illness. Our nutritionists in Mumbai help you evaluate your nutritional status and design a diet char to suit your health needs. Contact Diet Kundali for more details.