Category Archives: Diet & Nutrition

Healthy Diet and Proper Nutrition Always make sense

5 Reasons For Using HCG Diet For Losing Weight

Weight loss is vast subject and complex too. Experts are coming up with new weight loss diet plan, drugs, or therapy on regular basis to address different weight loss needs of individuals around the world.

The body type differs according to the origin, age, and gender of the person. The weight loss pattern may also keep on changing as per the body type and hence there is constant need for innovation in this segment. The new addition made by the experts in the weight loss industry to overcome the issues like stagnant weight that would require advanced weight loss technique is HCG Diet Plan.

The idea of HCG diet is to add the HCG (Human Chorionic Gonadotropin) hormone to the body which would increase the metabolism and burn the stored fat. The HCG levels usually increase during pregnancy but here this hormones are artificially induced in the body. There are many reasons why one may go for this diet to lose weight and some key reasons are mentioned here.

1. Weight Loss Without Exercise

When you are suffering from obesity, it is difficult to indulge into vigorous workout regime. The doctors also don’t recommend any sort of physically straining exercise to the person suffering from excess weight as it would exert unnecessary pressure on heart and joints. HCG will increase your metabolism and hence naturally burn the fat without affecting you adversely.

2. You Are Not Starving

Many diet plans are really very difficult to follow and this is because there are lots of cuts on food intake. Enhanced HCG naturally burns your fat and utilises it to meet with the calorie deficit. You will feel fuller for long and the standard HCG diet plan is also well-designed to avoid starving. Inclusion of some of your favourite foods in HCG diet would keep you away from foodcravings.

3. Weight Loss Is Very Fast

As there is sharp increase in metabolism, sufficient reduction in calorie intake, and quick fat burning, those on HCG diet may start losing weight very fast. Some people may also get the weight loss of up to 1 lb per day. The HCG diet plans are offered from 15 days to 90 days and one would lose up to 90 lbs in the 90 days plan. To get the desired results, you would be required to follow the diet plan strictly along with regular HCG drops.

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 4. Keeps You Active And Energetic

HCG is the pregnancy hormone and hence it also imbibes energy in your body while helping you lose weight. You will get agile and active because of lighter body and extra energy offered by HCG. There would be visible difference in your entire lifestyle with this super hormone.

5. It Is Easy To Follow

Unlike many other weight loss diets, HCG diet is easy to follow and is quite fast in giving results. You don’t have to continue it for lifetime and hence the commitment to the diet will last for long. Once you take up this diet, the results would help you stick to it till the target weight is achieved.

Getting to your desired weight is now very easy with this well-researched HCG diet. All you need to do is go for it and enjoy the results that make you feel younger in no time.

Source: fiitnessplus.com

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Signs that Indicate Your Body is Too Acidic and How to Fix it Fast

The “acidity” of your body refers to the amount of acid in your body fluids, while the “alkalinity” of your body refers to the ability of those body fluids to neutralize the acid.

Body fluids like saliva, urine and blood are crucial to fundamental processes, such as transporting oxygen and nutrients throughout the body, digestion, and overall lubrication and protection of the body.

The acid levels in the body must fall under a certain range to avoid harm to the body.

pH is a term you have probably heard in relation to your body and health. It stands for “potential hydrogen”. The pH of your body measures the hydrogen-ion concentration of your body fluids.

The pH scale of your body runs from 0 to 14. The higher the pH level of your body fluids, the more oxygen-rich and alkaline they will be.

The lower the pH level of your body fluids, the less oxygenated and acidic they will be. A pH of 7.0 is considered neutral.

The pH levels of your body fluids should fall in the following ranges to be considered healthy:

  • Blood pH: 7.35-7.45
  • Urine pH: 4.6-8.0
  • Saliva pH: 7.0-7.5

A pH level that falls below the prescribed range for each type of fluid means that your body is not doing a satisfactory job of ridding your system of acid, thereby indicating your body might just be too acidic.

However, most people do not even have their pH levels tested because they do not recognize the basic symptoms of acidity to begin with.

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Here are some symptoms that indicate your body is too acidic.

1. Excess Weight

When your body’s alkaline balance is not maintained, there is excess waste product in the form of acid in your body.

This excess acid is not being eliminated because the colon, kidneys, lymph system and skin — organs responsible for flushing toxins out of the body— are overwhelmed with a torrent of toxins from the excess acid.

The body deals with the excess acid by pushing it back into the fat tissues, where the acid clings to the fat cells. This is the reason you are unable to lose weight when your body is too acidic. Your body requires the fat cells to store the excess acid.

2. Weak Bones

When your fluids are too acidic, your body will do everything in its power to maintain an alkaline balance to keep functioning properly.

The body will compensate by pulling minerals from your tissues and other organs to alkalize and minimize acidity. One of these minerals is calcium found in your bones, necessary for maintaining their strength.

Your bones become weak when your body depletes their calcium reserve in order to neutralize the acidity of your body.

If you have osteoporosis or osteopenia, or you fracture your bones easily, your body might just be too acidic. This is the reason patients of osteoporosis and osteopenia are asked to refrain from acidic foods, such as beef, caffeine and soda.

3. Dental Problems

Just as your bones hold calcium reserves, so do your teeth. Excess acid in the body also results in your system pulling calcium from your teeth to alkalize your body and prevent it from getting sick.

As a dentist I know that low pH levels in the mouth can cause demineralization of the tooth enamel.

Further exposure of the mouth bacteria to sugary sweet foods and beverages can exacerbate the amount of lactic acid production in the mouth, resulting in cavities, the study further notes.

As acidity in your body starts affecting your teeth, you may experience increased sensitivity to foods and drinks that are too cold or too hot. You may also develop cavities, which may be particularly painful when you consume something sweet.

Another associated symptom includes bleeding gums, which may occur right after you brush your teeth.

4. Fatigue

Too much acidic content in the body also makes it more susceptible to bacteria, fungi and viruses. An acidic environment is perfect for these microorganisms to thrive.

Thus, hordes of microorganisms acquire a foothold in the digestive tract, gums, and other organs and tissues, triggering the immune system into overdrive to fight these infectious entities.

Overtime, the immune system wears out and your body becomes deprived of energy. Furthermore, these organisms interfere with your body’s ability to absorb essential nutrients, such as minerals and vitamins.

Poor absorption of nutrients affects the manufacturing of hormones and enzymes needed to produce energy. This further induces a state of fatigue.

5. Skin Problems

Skin problems are dermatological manifestations of a low pH level. The skin is also one of the detoxifying organs of the body.

When there is too much acid floating around your bloodstream, it becomes prone to bacteria and toxin overload.

In such a scenario, the liver often falls short of eliminating all acidic toxicity from the body, and the skin tries to compensate by trying to flush them out.

This process of detoxification manifests itself in the form of acne, allergies, rashes and eczema.

6. Mucus Buildup

Mucus production is the body’s natural defense mechanism against an acid buildup in an effort to flush it out of the body through the nasal passage.

It might also indicate an acid buildup in the nasal passage itself. If you suffer mucus buildup regularly, it is a sign that your body is overloaded with acid.

Urgent medical attention becomes necessary in such a case because the constant exposure of the lungs to mucus expands and compresses it too often, eventually irritating it, and resulting in excessive coughing, wheezing, sinus problems, breathing problems and chest pain.

7. Muscle Pain

Too much acid in the body can cause the muscles to constrict, which further obstructs the oxygen-carrying blood capillaries running through the muscles, causing strain and oxygen deprivation.

It also obstructs the absorption of nutrients and vitamins from the blood necessary for proper functioning.

In such an event, the deprived muscles overexert themselves to keep functioning, resulting in soreness and pain.

Muscle pain accompanied by fatigue is an even clearer indication of an acid overload in the body.

8. Sleeplessness

If you find yourself tired and fatigued but struggle to go to sleep, even though your body is yearning for it, you might just have a low pH.

This is another classic symptom of your body leaching out the calcium from your bones and using it to neutralize your body’s acidity.

Inadequate calcium in the body can cause sleeplessness.

Fixing the Problem

Here’s how you can bring your body’s acid levels down and alkalize it naturally.

Keep yourself hydrated: A well-hydrated body will keep the excess acid moving through your system and aid its elimination through the digestive tract. Any efforts to cure illness, no matter how effective, will fail if your body is not getting the adequate water it needs.

Begin your day with warm lemon water: Yes, lemon is an acidic fruit, but here is the key difference: lemon juice is only acidic outside the body. When it goes inside the body and undergoes metabolism, it has an alkalizing effect and helps raise your pH levels.

Consume plenty of green leafy vegetables: Kale, broccoli, cucumber, spinach, arugula, collards, green peppers, chard, lettuce, zucchini, artichokes, celery and green asparagus (white asparagus is acid-producing) are some of the most alkalizing green vegetables. Better yet, juice the alkalizing veggies of your choice into a healthy, green juice and drink it with breakfast.

Stop consuming caffeine, alcohol, soft drinks, processed meats, processed junk foods, and processed and artificial sugars: All these products are highly acidic.

Get your calcium and magnesium fix: Calcium and magnesium are essential minerals that keep your bones, teeth, muscles, nervous system and heart healthy. Low pH forces your body to extract calcium from bones and magnesium from muscles to keep the body alkaline. This starves your body of these minerals.

The above-mentioned dark, leafy green vegetables are rich sources of both calcium and magnesium.

Dry fruits, and seafood (mackerel and salmon) are also rich sources of calcium and magnesium. Whole-grain cereals are also a good source of both. Alternatively, you can take calcium and magnesium supplements after consulting your doctor.

Eat organic foods: Avoid genetically modified foods that typically contain chemicals and other contaminants.

Source: fiitnessplus.com

 

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Estrogen Rich Foods That Cause Testosterone Issues

In this article I’m going to talk about high estrogen foods you must avoid and also estrogen rich foods that can destroy your health and really cause major hormonal issues. There are a lot of things that people are eating today that are disrupting their hormones, causing estrogen to be high, causing progesterone to be low.

Some of the side effects of consuming too many estrogen rich foods are, for men, having more feminine characteristics, and for women, increased issues like hypothyroidism, autoimmune disease, chronic fatigue, and even ovarian cancer.

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Estrogen Rich Foods To Avoid

I’m going to talk about the five estrogen rich foods and products you absolutely want to avoid, and then talk about a food here at the very end that you’ll want to add into your diet to help your body detox the excess estrogen.

The reason why these estrogen rich foods are an issue is because they’re called xenoestrogens. They increase estrogen in your body, or they act like estrogen, which again increases your risk of breast cancer and cervical cancer in women. And for men, major testosterone issues, impotence and other health issues.

1. Soy

So the first food that you want to avoid that contains way too much estrogen, or what are called xenoestrogens, is soy. Most of the soy products today, whether it is soy milk, soy protein powder, or just regular soy beans, are genetically modified. So consuming soy, which is a very high estrogen based food is something you want to avoid.

Now, soy started being consumed in large amounts years ago because it was so popular in Japan, but they consumed a different type of soy. It wasn’t the genetically modified soy that we consume today. It was a type of soy called natto, which is fermented soy beans. So it was loaded with probiotics, vitamin K2 and it didn’t have the same estrogen effects.

So again, soy: number one estrogen-rich food you’ve got to stay away from.

2. Sugar

Too many sugars and carbohydrates can increase estrogen in your body and lower progesterone. So eliminate the processed sugar. Get rid of grains in large amounts. If you’re consuming large grains, switch over to eating more fruits and vegetables.

Or if you want to eat grains, sprouted grains are a better option. But really balancing out those ratios, lowering your carb intake. Increasing your intake of healthy fats will also help naturally balance out and decrease excess estrogen in your body.

3+4. Conventional Meat And Dairy

Now, maybe the biggest offender of excess estrogen in your diet is consuming conventional meat and dairy products. In fact our average milk today contains 20 different chemicals and medications, including growth hormones like RBGH, as well as estradiol and other hormone-based medications.

So you go to your regular grocery store, pick up a gallon of milk with over 20 different medications and chemicals in it. All of these extra hormones and steroids in the milk supply will sky rocket your estrogen, and the same goes for the meat you eat.

If you are shopping on a budget, and you don’t have a lot of extra money to spend, if you’re going to invest in your health anywhere, make sure it’s on your meat. So eat grass-fed organic meat and raw organic dairy products, because if you’re eating those and they’re not organic, that’s going to increase your risk of all the things we talked about, from cancer to autoimmune disease to other neurological issues.

5. Avoid Plastic Containers

Stop drinking out of or eating a lot of things out of plastic containers that contain BPA, which stands for bisphenol-A. It’s a compound in plastics that’s known as an estrogen-mimicker or a phyto or a xenoestrogen. So stay away from the plastic bottles, especially when they’re heated.

If you leave a plastic bottle of water out in the sun, actually by about 90 to 100 times of those plastics will leach into the water. When you’re drinking those, those will get into your system, causing these hormonal-based problems.

Another thing along with plastic are teflon pans. In fact, when you heat up teflon pans, that heat actually increases PFLAs, which are also estrogen mimickers, by 400 times. So again, heating teflon pans, consuming things out of plastic bottles, another big no-no in things you absolutely want to avoid if you want to decrease estrogen.

Consume Cruciferous Vegetables

Obviously, we want to get rid of those foods and products. If you want to start detoxing your body of estrogen, there is a substance found in cruciferous vegetables called indole-3-carbinol. It starts out as a form of sulfur in your body, which has powerful detoxification properties.

So those cruciferous vegetables like broccoli, cauliflower, cabbage, brussel sprouts, kale, collard greens, these cruciferous vegetables will absolutely help your body detox.

There’s supplementing with milk thistle and dandelion, two other great things. So cruciferous vegetables, milk thistle are great to support your body and to detoxify it from excess estrogen. Get those estrogen-rich foods out of your diet and start eating more testosterone rich foods.

Source : fiitnessplus.com

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How Much Should I Eat Per Day To Lose Weight Safely?

In order to lose weight safely, you should eat about 10 calories per pound of body weight. So if you weigh 140 pounds, you should eat about 1400 calories per day to lose weight.

Of course, if you’re working out daily and you’re burning about 500 calories through your workout, you will add 500 calories to your daily calorie intake. So in this case, a 140-pound women should eat about 1900 calories per day.

But if you want to lose weight safely, you can’t just eat any kind of foods until you get those 1400 calories and then stop eating. You need to know what kind of foods are good for your body and for your goal. You need to know how many fats, proteins and carbs you need to eat in a day to get those calories in and to lose weight safely.

How To Lose Weight Safely

Here is how you can calculate your fat, carbs and protein intake for a day, if you want to lose weight safely:

  • 0.4 grams of fat per pound of body weight. If you weigh 140 pounds, you should have about 56 grams of fat within your daily food intake.
  • Between 1 and 1.5 grams of protein per pound of body weight. If you weigh 140 pounds, you should have about 140 – 210 grams of protein within your daily food intake.
  • 1 gram of carbs per pound of body weight. If you weigh 140 pounds, you should have about 140 grams of carbs within your daily food intake.

So if your body weight (in pounds) is noted with W, here is the math behind a safely weight loss (all number are for one day only):

  • CALORIES = W x 10
  • FAT = W x 0.4 grams
  • PROTEIN = W x 1.5 grams
  • CARBOHYDRATES = W x 1 grams

Here is a table you need to lose weight safely, with all the math done for you.

Now that you know how many calories you should eat in a day, all you have to do is to find a perfect workout for you and add some physical activity in your daily schedule. This will increase your daily calorie intake with 100-500 calories (even 1000 calories), depending on the intensity of the workout you’re performing.

Healthy-Weight-Loss-Formula

Source :fiitessplus.com

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MUSCLE GROWTH OCCURS AWAY FROM THE GYM

Muscle growth does not take place while you are lifting weights. While you need to lift weights to obviously build the muscle, it needs the proper recovery to make this happen. Therefore, muscle growth occurs outside and away from the gym. Lifting weights temporarily weakens the muscle by tearing and damaging the muscle fibers of the muscle bellies, and with adequate nutrition and proper rest, the muscles grow back bigger and stronger to better adapt to the stressing condition you’ve placed upon it. The main thing to take away from this is that muscle growth absolutely necessitates sufficient nutrition and optimal rest. Therefore, you can train like an animal, but if you don’t train, rest, and eat smart, you will most likely not see any of the gains you desire.

A training regimen should ensue to pursue one goal: To live a healthy lifestyle. A healthy lifestyle inherently encompasses leanness, stronger bones, stronger functional (and consequently, vanity) muscles, a more efficient heart, and social and psychological benefits. So in no sense should you be training for the sake of itself. The purpose of lifting weights is to improve yourself. Nowhere in your agenda does it state, “I want to get injured, lose muscle mass, gain body fat, and increase stress.” Because if you start training for the sake of itself and go to the gym 6 or 7 days a week, that is what could result. We want the opposite, so nutrition, proper time off from the gym and adequate rest will place your body in an environment in which it will flourish into a muscle building machine!

Your liver and kidneys get taxed each time you lift weights. So instead of envisioning your workouts as chest day or back day, do realize that Monday is chest and kidney day and Wednesday is shoulders and kidney day and so on down the line. Furthermore, your heart rate will speed up in response to the added stress you gave it. There is just so much your organs can take on a daily basis. When your organs don’t function properly, your body responds in a negative way in which it will act sluggish and provide you with lower intensity throughout the day. Moreover, your organs are essential in breaking down macronutrients, so vitamins, minerals, and protein will not be distributed to your muscles properly.

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Lifting too much at one time could decrease your testosterone and increase your cortisol levels. Testosterone is a natural steroid hormone from the androgen group that contributes to muscle growth and fat loss. Cortisol is a corticosteroid hormone induced by stress that contributes to muscle wasting and fat gain. We want to increase testosterone and have as little cortisol as possible. Any kind of training over an hour could result in these negative side effects. Keep your workouts within an hour to see optimal gains and to increase testosterone through the roof.

In addition, lifting too frequently could increase levels of myostatin. Myostatin is a growth differentiation factor that limits muscle tissue growth to prevent muscles from becoming too big. Inadequate rest and time off from the gym will result in increased myostatin levels, which will inhibit muscular development.

Lifting too much within your workouts in terms of going to failure on too many sets may negatively affect you as well. You need to stimulate your  muscles and not annihilate them.

Lifting too hard for too long could hurt you physically and psychologically as well. You cannot train for months at a time without a break. Your muscles and organs need a break from the gym. When you train specific bodyparts, all bodyparts are involved. So when you are training chest, your triceps and front delts are being worked. When you train back, your rear delts and biceps are being worked. Then you will attack those muscles again during shoulders. So as you can see, adequate reparation does not occur. The 2 or 3 days off you give yourself from the gym does not always suffice for adequate muscle repair. I would suggest to you to train for 5-6 weeks and then take a whole week off. This will actually stimulate growth and allow for proper muscle recovery even further.

Now that you understand the negatives of lifting too frequently, the intake of too few macronutrients (protein, carbohydrates, and fats) will result in poor muscle reparation. In order for muscles to repair, it needs a tremendous amount of the proper calories. It needs a steady supply of slow-digesting carbohydrates, adequate protein, and a combination of healthy unsaturated and saturated fats. This will all contribute to increased testosterone and increased muscle growth. Your mother wasn’t lying when she told you before school that breakfast is the most important meal of the day. You need to consume a tremendous breakfast with plenty of carbohydrates, protein, and healthy fats to ‘break the fast’ of your 8 hour fast. This will create an optimal insulin spike, which will contribute to muscle growth and fat burning. According to studies, you burn calories up to 30% more efficiently when eating a breakfast opposed to when not. Furthermore, you can lift all you want but if you do not consume nutrients prior to your workout and within 30 minutes of your workout, your workout could go to waste and you may enter a catabolic state of muscle-wasting. You need to consume a hefty amount of protein and carbohydrates before your workout. You should aim anywhere between consuming 30 grams to 60 grams of protein and 40 grams to 100 grams of carbohydrates directly after a workout depending on your goals and needs. Furthermore, protein needs to be consumed every 2 hours throughout the day to prevent your muscles from going into a catabolic state.

Furthermore, proper intake of vitamins is essential as well to maintain normal bodily functions throughout the day. The body cannot manufacture many vitamins on its own such as Vitamin D, so it must intake them from outside sources. Be sure to take a multivitamin.

Just like nutrition is important, sleep is essential. Despite what you think, sleep is not just for dreaming. It is not a waste of time either. Sleep is so important to repair your body from the stress and traumas presented to it throughout the day. Sleep fends off viruses, colds, etc. To help prevent run-downs, adequate sleep is essential. If you are sick, you’ll be out of the gym even longer. You want to prevent this at all costs. Furthermore, most of muscle repair takes place approximately after the sixth hour of sleep. Aim for 9 hours a night to ensure proper muscle repair and growth. Moreover, testosterone increases when you’ve gotten enough sleep and cortisol increases when you don’t sleep enough.

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Be sure to sleep enough, eat a plentiful amount and at the proper times, take a multivitamin, and to workout just enough!

Source: fiitnessplus.com

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REFEED – REACHING FAT LOSS GOALS

Feeling tired, hungry and the sensation of ‘hitting a wall’ when it comes to fat loss is extremely common. How individuals control these situations during the dieting process is what will determine the results.

As a common fact, we need to be in a calorie deficit in order to lose weight. This means the aim is to consume fewer calories than our body burns when trying to lose weight. Doing this ensures the body will utilise some body fat for energy, making up this ‘deficit’. Although these can be prevented, there are downsides to this method. Muscle mass may be burned to provide fuel, the body also increases its ability to store fat in readiness for when food is available again and appetite is heightened to drive behaviour for finding food.

What is a Refeed?

A refeed, when done properly, will be very beneficial for you. You may see people post pictures of pizza and writing ‘refeed day’; however please not that a pizza is simply a cheat meal, not a refeed. The reason a ‘cheat meal’ is often avoided when on a fat loss diet is due to Leptin, a hormone found in the body. Leptin’s main function in the body is to play a vital role in regulating hunger, food intake and energy expenditure. Think of Leptin as the mother of fat burning. If leptin levels fall, our metabolism slows down and we crave the foods we had before we started the diet, which in-tern counteracts everything we are working towards to reach our fat loss goals. A refeed will boost leptin levels back up which will result in a reduction of cravings as well as helping to continue the process of burning fat.

How to Refeed

The first thing to consider is your refeed frequency. Meal timing can be the key to keeping your metabolism firing. If you are a Mesomorph (someone with a compact and muscular build) you should eat every 2.5 – 3.5 hours. An Ectomorph (someone with a lean and delicate build) should eat every 2 – 3 hours and an Endomorph (someone with a soft round build and a high proportion of fat tissue) eat every 3.5 – 5 hours. Individuals who are below 10% body fat should incorporate refeeds two times per week. If you carry 10-15% body fat, refeed every 6-12 days and if you are above 15%, refeeding will not need to be done more than once every 12-14 days. As your body fat decreases, the more frequent refeeds should become.

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When is the Best Time to Have a Refeed?

1) Refeed on the day you burn the most calories. The majority of individuals expend the most amount of energy on leg day, as this is the day when you recruit most muscle fibers in order to perform an exercise such as a squat.

2) The day you train your weakest body part, this will help push yourself to the max which in return can help growth in the muscle, as refeeding will not only raise leptin levels, but will also be anabolic.

More refeed tips:

When refeeding, it is vital to keep fat intake as low as possible as high insulin levels will increase dietary fat transport into adipose tissue. Reduce your protein intake to 1g/lb bodyweight. Consume as little fructose as possible as fructose, as well as dietary fat does not have an impact on leptin levels. When refeeding, you can actually increase calories to maintenance level or even go above by 20-50% if you are an ectomorph. Increase carbs by at least 50-100% (endomorphs stay on the low end, while ectomorphs should stay on the high end) over your daily normaldiet levels.

Men, when you increase leptin levels you will be increasing liver glycogen from all of the carbohydrates consumed, this will therefore increase testosterone, while reducing cortisol (the muscle breakdown hormone). Ladies, you should be refeeding on a regular basis to make sure a stoppage in reproduction hormones doesn’t occur, as this can be the case when lepton levels drop low enough.

What Does a Refeed Look Like?

Remember, refeeding is your time to cram in some much needed carbohydrates. You can include some of your more desired foods in the refeed, after all, this is not only going to help you boost the fat burning process but it can also release you from the restraints you feel during the dieting process. It would be best to eat good carbohydrate sources such as oats,brown rice, or sweet potatoes (the lower GI, the better). These refeed days are a really good time to monitor how your body reacts to certain carbohydrates and what works best for you. White rice may be your favourite choice of carbohydrate, however you may feel bloated after consuming. What works for someone else may not work for you, so it is best to trial and note what works and what doesn’t.

Conclusion

In a nut shell – calculate your refeeds and watch the fat burn off. Don’t let yourself hit a wall in your fat loss goals, try this method and make a note your results. Train smart, eat smart.

 Source: fiitnessplus.com
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The Most Common Types Of Protein Powders

For those who got into fitness some time ago and are thinking of getting a bit more serious, the first piece of advice anyone gives them is to buy protein powder. But since there are so many types of protein powder out there I thought I’d make a short list of the most common types, and how they can help you.

The types of protein that are generally found in protein powders can be split into 2 main categories:

– Animal source proteins;

– Vegetable source proteins.

Animal source proteins include milk protein derivatives, such as casein and whey, goat’s milk and egg white protein. Vegetable source proteins include soy, rice, pea and hemp proteins.

Most Common Types Of Protein Powders

1. Whey Protein

This type of protein powder is derived from milk, and it wins the popularity contest, as it’s the most widely used type of protein powder thanks to its taste (or lack of taste, at least in the unsweetened version), quality and low cost. There are 2 varieties of whey protein, each with their own advantages:

  • Whey concentrate- it has a low lactose level and it is the most commonly bought type of whey protein powder.
  • Whey isolate- it’s virtually fat-free (perfect for those trying the keto diet), and it also has low lactose levels but compared to whey concentrate it has a much better taste. Win-win!

2. Casein Or Milk Protein

Most of the protein in milk (about 80%) is casein, so it’s not uncommon for the term “milk protein” to be used instead of “casein protein” or vice versa. But since both casein and whey come from milk, what’s the big difference?

The main difference between these two types of protein powders is the fact that whey is absorbed very quickly, and cassein is absorbes slowly. Long story short, that means whey should be taken right before, during or after your workout for maximum effects, whereas casein can be taken along the day.

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3. Egg White Protein

Egg white is very low in carbs and fat, just as milk, but it’s lost some of its previous popularity due to the fact that milk protein (both whey and casein) usually have a better taste, and a significantly lower cost.

Nevertheless don’t understand that egg white protein is of no use. There are many bodybuilders who prefer this type of protein powder because it is lactose-free, so it’s an ideal source of protein for those who want to avoid dairy products.

4. Vegetable Proteins

Some of the most popular types of protein powders amongst those who prefer a vegan alternative are soy protein, pea protein and rice protein. Apart from this, soy and hemp have a lot of protein, but also 8 essential amino acids, which other vegetable proteins lack.

The advantage that vegetable proteins have to whey, casein and egg white is the fact that many of these plants hold extra benefits. For instance, soy contains isoflavones which are a strong antioxidant, thus helping with heart health benefits and much, much more.

What types of protein powder do you usually use, and what made you choose that type instead of others? Share your thoughts in the comments below.

Drinking Protein Shake Gym

Source: fiitnessplus.com

 

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Nutrition Facts That Will Make You Question Everything

Because of the Internet, everyone is a critic these days and everyone is pretty much an expert at something. Nutrition, for instance, was, is, and always will be a never-ending debate, contemplating whether some type of food or drink is bad or good for your health.

There are so many opinions flying about that the scientific truth regarding practically all dietary matters has become somewhat obscured. Well, truth be told, a diet is an individual thing, because every single one of us has a different taste pallet and biological predisposition towards certain ingredients, so no one is in a position to be absolutely right.

Nutrition Facts

We are all gourmands deep inside, we simply love to eat. It is considered to be one of the beauties of life – being able to savour all sorts of dishes from each corner of the world. Due to our current technological advancements, we don’t have to fret to acquire exotic ingredients which we cannot find in our country. Everyone has a chance to hone and expand their culinary skills nowadays.

But if you want to clarify certain myths regarding such matters, here are a few interesting nutrition facts which will shed a new light on nutrition:

1. Coffee

It is one of the most popular drinks in the world, but it is still being demonized wherever you turn. That is quite unfair, because this warm (and sometimes cold) beverage is actually quite healthy if drunk in moderation. Coffee is high in antioxidants and coffee drinkers reduce the risk of developing type 2 diabetes, Parkinson’s disease, and Alzheimer’s among numerous other diseases.

2. Fatty Fish

The reason why fish is good for our bodies is because it contains fats which are loaded with omega-3 fatty acids and various other nutrients. Salmon is the best example of this claim. Not only does fatty fish lower risks of all sorts of diseases, but it also helps battle dementia and depression.

3. Nuts

People have an aversion towards fats, but this macronutrient is necessary for our physical well-being. Just like anything else, once again, moderation is key, but if you want to consume the best kind of fat there is, nuts are the solution.

They also contain magnesium, fiber, vitamin E, and are really good for boosting metabolism, treating type 2 diabetes and heart disease, plus they (almonds in particular) can help you lose weight.

Nutrition-Facts

4. Water Is Life

Yes, the majority of our body is comprised of water, but what is even more important is that drinking it helps you activate your body and burn your calories. It is best to drink it when you wake up and about a half an hour before meals.

Only half a liter of water prior to a meal can increase metabolism by around 25%. Also, if you have a hangover, that means that you are dehydrated, so keep a bottle of water close to you when you drink alcohol.

5. Eat Your Veggies, Kids

Mom has always been right when it comes to fruit and vegetables. They are loaded with probiotic fiber, vitamins, minerals, and antioxidants, so it is no wonder why people who eat them live longer. Bear in mind that fiber helps you digest food faster and helps you get rid of waste material much easier.

That is why fruit and veggies are excellent for battling obesity and they lower the risk of heart disease, type 2 diabetes and all manner of diseases depending on what you are eating, of course.

6. Protein Is Crucial

A lot of experts claim that the average daily intake of protein, especially among kids, is too low. This macronutrient is extremely important for athletes and if your nutritionist’s coaching skills are at a professional level, you will know how to supply yourself with a sufficient amount in order to lower your blood sugar and regulate blood pressure.

Protein is the building block of muscles, so you cannot become an excellent sportsman/woman without this macronutrient to strengthen and sustain your body.

This is just the tip of the iceberg when it comes to nutrition facts and culinary secrets. If you find this article interesting, then by all means, do some more research on this matter. But make sure to find proven sources about nutrition facts. Who knows what the Internet has in store for us regarding this topic and how many dietary claims are in fact false.

Also, apart from striving to eat healthy food, make sure that it tastes good, too. Don’t abandon your hedonism.

If you enjoyed these nutrition facts share them with your friends and family. Stay fit& healthy!

Source: fiitnessplus.com

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INSULIN, CARBS AND BODY COMPOSITION

For anyone looking to transform their body it is clear that diet and exercise are fundamentally important. However, nutrient timing is a hotly discussed issue and this article will provide some basic insight into what happens within our bodies when nutrients are consumed. Once carbohydrates and / or proteins are consumed the hormone Insulin is produced. Insulin is the hormone that forces glucose out of the bloodstream and into the cells of our body. Insulin is a highly anabolic agent, which means it is critical for those wanting to build muscle. However, insulin spikes at inappropriate times will dramatically increase fat storage and so for maximal lean muscle gains insulin management is key.

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Insulin and Muscle Growth

 

Insulin is produced and released by the pancreas when you consume carbs and / or protein. Once produced it enters the blood stream and works to signal the muscle cells to absorb the nutrients flowing through the body that have been consumed at that meal.

Insulin and Fat Storage

As indicated, insulin is produced to inform the body that carbs and / or proteins have been ingested. This signals the body to reduce or stop using stored fat for energy (if sufficient time has elapsed since the previous meal to require stored fat to be used as an energy source). As with muscle cells insulin works to signal the fat cells to store the nutrients that have been consumed. Consequently, those looking to attain a lean body will need to be concerned with how to manage insulin levels to ensure muscle growth and recovery, whilst minimsing fat levels.

Insulin Management

The rate that the carbohydrates consumed pass through the digestive system is key to managing insulin. Generally speaking carbs can be divided into high GI (fast digesting) and low GI (slow digesting) classifications. If you look up the Glycemic Index, you will find an accurate breakdown of all foods in relation to their GI value. As a general rule to maximise body composition results if carbs are to be consumed they should ideally be of the low GI variety (e.g. oats, brown rice & most fruits). That said, high GI foods will spike insulin levels to a much greater extent than low GI and this is advantageous for muscle growth and exercise recovery in the post-exercise window.

Maximising the Post-Workout Window

Research suggests that the optimum dose of high GI carbs is between 25 – 60 grams and should always be combined with fast acting whey protein immediately after exercise to ensure maximal benefit and faster recovery. Insulin levels have been demonstrated to spike to a greater extent when high GI carbs are combined with fast acting whey protein during this time, which will lead to faster nutrient absorption which is particularly important after a gruelling workout.

Digestive-Physiology

Insulin & Carbohydrate Timing Summary

  • The greater the insulin spike the more receptive the body is to absorb and store nutrients (including as fat).
  • Insulin timing and carb management are the keys to success.
  • Low GI carbs should comprise the majority of carbohydrate intake.
  • High GI carbs should be taken post-workout.

Source: fiitnessplus.com

 

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How To Tell If You Have An Acidic Body, And What To Eat To Alkalize It Fast

Acidic bodies are unhealthy bodies. When the body is acidic, it creates an unwanted environment where illness, bacteria, and yeast thrive.

When the body is overly acidic, the body takes minerals from vital organs and bones to neutralize the acid and remove it from the body. Because of this, the body’s mineral reserves such as calcium, sodium, potassium and magnesium can run dangerously low and cause damage that can go undetected for years, until it reaches unhealthy levels, causing acidosis.how-to-tell-if-you-have-an-acidic-body-and-what-to-eat-to-alkalize-it-fast

Most of us are already consuming enough acid-forming foods, such as dairy, grains, meats and sugar. Since the body is constantly generating acidic waste products from the metabolism, those waste products need to be neutralized or excreted in some way. In order to neutralize the constant acid generation, we need to supply the body with more alkaline foods.

Health problems caused by poor pH balance:

  • Immune deficiency
  • Sciatica, lumbago, stiff neck
  • Respiratory problems, shortness of breath, coughing
  • Yeast fungal overgrowth
  • Low energy and chronic fatigue
  • Cardiovascular damage, including the constriction of blood vessels and reduction in oxygen
  • Heart problems, arrhythmias, increased heart rate
  • Weight gain, obesity, and diabetes
  • Bladder and kidney infections
  • Accelerated free radical damage
  • Premature aging
  • Nausea, vomiting, diarrhea
  • Osteoporosis, weak brittle bones, hip fractures, bone spurs
  • Headaches, confusion, sleepiness
  • Joint pain, aching muscles and lactic acid buildup
  • Allergies, acne

How to become more alkaline:

  1. Drink a fresh green juice every single day.
  2. Drink the juice of half a lemon squeezed in a glass of warm water first thing in the morning (citrus fruits seem acidic but are actually very alkaline!)
  3. Eat a diet full of nutritious and alkaline vegetables and fruits.
  4. Stay away from all processed foods and fried foods which are extremely acidic.
  5. Avoid refined sugar like the plague, fresh fruits are okay.
  6. Drink quality water such as purified water or even better, fresh spring water (tap water usually has fluoride in it and is very toxic to the body, which your dentist may not tell you.)
  7. Use natural household cleaning agents such as diluted apple cider vinegar.
  8. Use natural bath and body product such as shampoo, conditioner, body wash, soap, toothpaste, mouthwash, lotions, facial creams and makeup. Commercial ones are made with chemicals that have a massive toxic load to the body and make you acidic.
  9. Eat more plant-based foods and opt for only grass-fed, organic animal products.
  10. Include more wheat grass, barley grass, kelp, cayenne, chlorella and spirulina in your diet.
  11. Mix ½ tsp of baking soda in a glass of water and drink daily .This may be the most effective and easiest way to bring your pH level up in alkalinity, so give it a try.

Source : fiitnessplus.com

 

 

 

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