CalorieFriend.com

What is Glycemic index and why it's important for fat loss.

CalorieFriend — Sun, 11 Aug 2024 12:04:15 GMT

What is Glycemic Index?

The Glycemic Index is a numerical scale that ranks carbohydrate-containing foods based on their effect on blood glucose levels. The GI scale ranges from 0 to 100, with pure glucose assigned a value of 100. Foods with a high GI cause a rapid increase in blood glucose levels, while those with a low GI lead to a slower, more gradual rise.

Low GI Foods (55 or less): Examples include most fruits and vegetables, legumes, nuts, and whole grains.

Medium GI Foods (56-69): Examples include sweet potatoes, brown rice, and some whole grain breads.

High GI Foods (70 or more): Examples include white bread, sugary cereals, and baked goods made with refined flour.

How Glycemic Index Affects the Body

When you consume carbohydrates, they are broken down into glucose and released into the bloodstream. The rate at which this happens depends on the type of carbohydrate you eat.

High GI Foods: These foods cause a quick spike in blood glucose levels. In response, the pancreas releases a large amount of insulin to help cells absorb the glucose. However, this can sometimes lead to an overproduction of insulin, which may cause blood sugar levels to drop too low, resulting in hunger and cravings for more high-GI foods. This cycle can contribute to weight gain and difficulties in fat loss.

Low GI Foods: These foods are digested more slowly, leading to a gradual release of glucose into the bloodstream. This helps maintain steady insulin levels and provides a more sustained source of energy. Consequently, you may feel fuller for longer, which can help with appetite control and reduce the tendency to overeat.

The Importance of Glycemic Index for Fat Loss

Understanding the Glycemic Index is crucial for fat loss for several reasons:

1. Appetite Control

Foods with a low GI have been shown to help with appetite control. When blood glucose levels remain stable, you’re less likely to experience sudden hunger pangs and cravings. For individuals trying to lose fat, managing appetite and reducing unnecessary snacking can make a significant difference in achieving their goals.

2. Insulin Sensitivity

Chronic consumption of high-GI foods can lead to insulin resistance, a condition where the body’s cells become less responsive to insulin. This can make it harder to regulate blood glucose levels and increase the risk of type 2 diabetes. By opting for low-GI foods, you can help improve insulin sensitivity, making it easier for your body to regulate blood sugar and potentially aiding in fat loss.

3. Energy Levels

Low-GI foods provide a more sustained release of energy compared to high-GI foods. This steady energy release helps maintain consistent physical activity levels, which is essential for burning calories and supporting fat loss efforts. Conversely, the energy spikes and crashes associated with high-GI foods can lead to lethargy and decreased motivation to exercise.

4. Metabolic Health

Research has shown that diets high in low-GI foods can improve various markers of metabolic health, such as cholesterol levels and triglycerides. Better metabolic health can enhance fat loss by improving the body’s ability to process and utilize fats efficiently.

5. Long-Term Weight Management

Adopting a diet focused on low-GI foods can support long-term weight management. The sustained feeling of fullness and the steady energy levels can make it easier to adhere to a calorie-controlled diet. Additionally, low-GI diets are often rich in fiber, which further promotes satiety and digestive health.

Practical Tips for Incorporating Low-GI Foods

1. Choose Whole Grains: Opt for whole grain versions of bread, pasta, and rice. Examples include whole wheat bread, brown rice, and quinoa.

2. Include More Vegetables: Most vegetables have a low GI. Incorporate a variety of non-starchy vegetables like spinach, broccoli, and bell peppers into your meals.

3. Add Fruits Wisely: While fruits can be high in natural sugars, many have a low to medium GI. Apples, pears, and berries are good choices. Be mindful of portion sizes, especially with fruits like bananas and pineapples, which have higher GI values.

4. Opt for Legumes: Beans, lentils, and chickpeas are not only low in GI but also high in protein and fiber, making them excellent for maintaining satiety.

5. Watch Your Portions: Even low-GI foods can contribute to weight gain if consumed in large quantities. Practice portion control to ensure you’re managing calorie intake effectively.

6. Combine Foods Wisely: Combining low-GI foods with high-GI foods can help balance the overall GI of a meal. For instance, adding vegetables or legumes to a meal that includes higher-GI foods can moderate the overall glycemic impact.

Debunking Myths About Glycemic Index

Despite its benefits, the concept of Glycemic Index has its share of misconceptions. Let’s address a few common myths:

Myth 1: Low GI Foods are Always Healthier

While low-GI foods can be beneficial, they are not necessarily “healthy” in all contexts. For example, low-GI processed foods may still contain unhealthy fats or added sugars. Focus on the overall nutritional profile of foods rather than just their GI values.

Myth 2: High GI Foods Should Be Avoided Completely

High-GI foods are not inherently harmful and can be part of a balanced diet. They can be particularly useful around workouts to quickly replenish glycogen stores. Moderation and context are key.

Myth 3: GI is the Only Factor to Consider

Glycemic Index is just one part of the equation. Factors like nutrient density, overall caloric intake, and individual health conditions should also be considered when planning a diet for fat loss.

Conclusion

The Glycemic Index offers valuable insights into how different carbohydrates affect blood sugar levels, which in turn can influence fat loss and overall health. By understanding and applying the principles of GI, you can make more informed dietary choices that support stable energy levels, effective appetite control, and improved metabolic health.

Incorporating low-GI foods into your diet doesn’t mean you have to completely eliminate higher-GI options; rather, it’s about balance and moderation. By making mindful food choices and focusing on a well-rounded, nutrient-dense diet, you can enhance your fat loss efforts and achieve your health goals more effectively.

Ultimately, while GI is a useful tool, it should be used in conjunction with other nutritional principles and personal health considerations. Combining a balanced approach to diet with regular physical activity will provide the best results in achieving and maintaining fat loss.

Glycemic Index Table

Food	GI Value
Low GI Foods (55 or less)
Apple (raw)	36
Pear (raw)	38
Orange (raw)	43
Strawberries	41
Grapefruit	25
Cherries	20
Peaches	28
Plums	24
Kiwi	52
Carrots (raw)	41
Broccoli	10
Spinach	15
Sweet Potatoes (boiled)	44
Lentils	29
Chickpeas	28
Black Beans	30
Kidney Beans	27
Barley	28
Quinoa	53
Oatmeal (whole)	55
Brown Rice	50
Whole Wheat Bread	51
Almonds	0
Walnuts	15
Cashews	22
Peanuts	14
Greek Yogurt	11
Skim Milk	32
Soy Milk	34
Medium GI Foods (56-69)
Whole Wheat Pasta	58
Sweet Potatoes (baked)	94
Brown Rice (boiled)	55
Basmati Rice	58
Cornflakes	81
Mango	51
Pineapple	66
Raisins	64
Pita Bread	57
Popcorn	65
Yam	54
Spaghetti (whole grain)	59
Dates	103
Banana	51
High GI Foods (70 or more)
White Bread	70
Bagel	72
Rice Cakes	78
Doughnut	76
Donuts	75
Instant Oatmeal	79
Waffles	76
Breakfast Cereal (sugary)	80
Potato (boiled)	78
French Fries	75
Honey	61
Ice Cream	61
Pizza	80
White Rice	73
Soda (regular)	63
Maltodextrin	110

Cooked chicken nutritional analysis

CalorieFriend — Thu, 11 Nov 2021 13:23:35 GMT

Chicken breasts are favorites and are also good when you are on a diet because it is high in protein and low in fat.

Chicken breast nutritional analysis

Calories - 284
Protein - 53.4
Carbs- 0
Fat- 6.2 grams

Chicken breast is a limited protein source with no carbohydrates. One chicken breast contains 284 calories, or 165 calories per 3.5 oz (100 grams). Protein accounts for around 80% of the calories, whereas fat accounts for 20%.

Chicken thighs

Chicken Thighs are more juicy and flavorful because it has a higher fat content.

Chicken thighs nutritional analysis

A single chicken thigh without skin - 52 grams

Calories- 109
Proteins- 13.5 grams
fat - 5.7 grams
Carbs- 0

A 100-gram portion of the chicken thigh has 209 calories, 26 grams of protein, and 10.9 grams of fat.

In short

One chicken thigh has 109 calories, or 209 calories per 3.5 oz (100 grams). It has a protein content of 53% and a fat content of 47%.

Chicken wings

Chicken wings are not a healthy option for most who are on a diet but without the crispy fried ones and without the rich coating it is good to go.

Chicken wings nutritional analysis

One skinless boneless chicken wing - 21 grams

Calories- 42.6
Proteins - 6.4 grams
Carbs - 0
Fat - 1.7 grams

In short, A single chicken wing contains 43 calories, or 203 calories per 3.5 ounces (100 grams). It has a protein content of 64% and a fat content of 36%.

Chicken skin

The skin may add a lot of calories to your chicken. In a cooked chicken breast with skin, 50% of calories are gained from protein, 50% from fat, and if the skin is included in your recipe then it adds nearly 100% calories.

In short, eating skin-on chicken adds a large number of calories and fat. To save calories, remove the skin before eating.

A healthy way of cooking chicken breast

Cooking chicken in the oven or stir-frying it with veggies is the simplest and healthiest method to prepare it.

Place the portions in a casserole tray, drizzle with olive oil, and top with lots of garlic, lemon, carrots, or anything you desire. Preheat the oven to 350°F and bake until the top is golden brown.

Getting used to a Keto diet - all you need to know about the most interesting keto diet methods

CalorieFriend — Fri, 29 Oct 2021 08:44:35 GMT

The Keto diet is a low-carb, high-fat eating plan that has been proven to help with weight loss. It involves reducing calories and carbohydrates while increasing the intake of fats - all in an effort from changing your metabolism so it's easier for your body to use fat as fuel instead of carbohydrate stores like glucose or sugar.

The process can be exciting because most people find themselves feeling more motivated once they start following this type of regimen; not only do I lose inches off my waistline but also energy levels soar!

Why would you want to follow a ketogenic diet?

Following the keto lifestyle has several advantages, including weight loss and a decreased risk of diabetes. The purpose of this sort of eating plan is for your body to enter "ketosis," which means that instead of using carbohydrates as its primary source of fuel (which might cause our bodies to malfunction), we start using fat byproducts called Adenosine Triphosphate, or ATP instead!

When did it all start?

The keto diet is a low-carb eating regimen that has been utilized to treat particular medical issues for ages. It was extensively used in the nineteenth century as a successful treatment of epilepsy in children with difficult-to-control diabetes or when medicine failed them; but, by 1920, its advantages were recognized in cancer patients as well - at least until more contemporary drugs came along! The high-fat content also makes this popular among individuals searching for a quick way to reduce weight.

What makes keto different?

The keto diet is considered to be very low-carb, high-fat. One of the main principles of this lifestyle choice involves reducing carbohydrates by almost 70 percent; the other part is upping fat intake proportionally. The idea behind this kind of eating plan is to change your body's metabolism so it burns away fat instead of glucose (a sugar that our bodies use for energy)

The basis is to eat foods low in carbohydrates and high in fat, one of them being healthy oils like olive oil, avocado oil etc.

What is the basis of the Keto diet?

The keto diet entails not just consuming a lot of healthy fat, but also limiting carbohydrate intake. Most dieters prefer to consume a lot of leafy greens and nutrient-dense vegetables, as well as full-fat dairy products, healthy oils, and lean meats - all in moderation! Fiber is also an important component of this lifestyle choice since it keeps you fuller for longer.

What can you eat on a keto diet?

On the ketogenic diet, the greatest sources of carbs include leafy greens and other vegetables, nuts, and dairy. Sorry if you like bread, pasta, rice, and mashed potatoes! Only meats with no carbs or added sugars are deemed "keto-friendly." Fish, meat, lamb, poultry, pig, and eggs are the most common. There is no limit to the amount of butter that may be consumed!

What can't you eat on a keto diet?

The core principles of this way of eating include avoiding foods that are high in carbohydrates. Junk food, refined sugars, bread, rice, potatoes, pasta, alcohol, and fruit juice are out! If possible opt for organic products to avoid overloading your body with pesticides and herbicides.

How does a keto diet work?

The Keto Diet is a safe and efficient approach to reduce weight, with the added benefit of being able to keep it off. The procedure works by abstaining from carbohydrates for a lengthy period of time (typically two weeks). When this happens, your body's cells run solely on ketones rather than glucose, which powers them; if you go long enough without consuming any carbohydrates or sugars from other sources, such as fruit juices they will become depleted, causing the liver function to increase through the use of an alternative energy system known as "ketosis." This brings us back to our backup plan: maintaining lean muscle mass while burning more fat than was consumed.

why children should stay away from the keto diet for weight loss?

This diet should be avoided in children, women who are pregnant or breastfeeding, anyone under the age of 18 years old, and people with a history of eating disorders. Additionally, those who are suffering from a serious medical condition should consult with their primary care physician before making any major changes to their diet.

A list of things you can eat when on the Keto diet

MEAT

New York strip steak

beef kebab

lamb

T bone Steak etc

GREENS

raw mustard greens

fresh spinach

red leaf lettuce

romaine lettuce etc

SEAFOOD

canned light tuna

sardines

salmon

shrimp

To conclude

The Keto Diet is an excellent way to improve your health and lose weight, but it may not be the best choice for everyone. If you have any pre-existing medical conditions or sensitivities, consult with your doctor before making drastic changes in your diet. It's also important to note that this isn't an overnight process; it can take a few months for your body to become fully adjusted to the Keto Diet. Therefore, it should be implemented in phases and approached with patience and lots of research!

Pre- and Post-Workout Nutrition

CalorieFriend — Thu, 16 Sep 2021 09:25:50 GMT

So, you have finally joined the gym and are regularly putting in the work, following a structured workout plan, but are you getting your desired results? Are you successfully gaining muscle mass or losing the extra weight? If not then read till the end to know exactly what you are doing wrong and what needs to be done in order to get your desired results.

Before getting into the details, you first have to understand that only working out and spending hours in the gym won’t build you a proper physique, having a proper diet plan is equally important.

Exercise amounts for just 30 percent of the process of building a decent physique, while the rest 70 percent is your diet. When we workout we are essentially breaking down the muscle fibres so that it can grow more, but if the body isn’t receiving the right building blocks to repair and rebuild the muscles how will it grow. Hence having a well structured and balanced diet is absolutely essential if you wish to transform your body and achieve that fit physique.

The most common question for most beginners is what they should consume before and after working-out.

Most of the time the answer depends on the person and the specific exercise routine he is following. But there are a few common facts that apply to both post and pre-workout meals, whether you are a beginner or a seasoned gym person.

Pre-workout meal:

Eating a healthy meal before and after workouts is essential to maximising your performance.

The best thing you can do for yourself while training, or joining an active lifestyle in general, is to get some well-needed energy that will make sure those endorphins don't go too long without being replenished!

Carbohydrates are the fuel for your body. And the harder your body works, the more carbs it needs to keep going.

So you might be asking, how long before a workout should you eat? Well it depends. But as a general rule of thumb, try to avoid eating just before a workout session, because while your muscles will try to grow, your stomach will try to digest the food simultaneously. This kind of multitasking within your body will affect your performance. And you will feel a general discomfort while training if you eat too close to a workout.

Ideally speaking, it is suggested to fuel your body 1 to 2 hours prior to your workout, depending on how your body processes food. Try experimenting to find the perfect time frame that works best for your body.

Some suggestions for a quick pre workout meal:

Peanut butter and banana sandwich.

Greek yogurt along with your favourite berries.

Oatmeal and milk, along with some fruits.

Apple and almond butter.

A handful of nuts and raisins.

Check that each of the above suggestions include both protein and carbs. While carbs are the fuel, the protein is what helps the muscles rebuild and repair.

Post workout Meals

The body uses the energy it has stored in the muscles to power through the workout, but after the workout, it needs to replenish the lost nutrients in order to grow.

After a workout, focus on consuming enough proteins and carbs. The protein will help to repair and rebuild the broken-down muscles and in the process help them grow, and the carbs will help replenish the glycogen lost during the training.

To secure the maximum result try to consume your post workout meal, within an hour of completing the workout.

Post workout Nutrition:

Post workout smoothie ( a smoothie made with low fat milk and fruits)

Turkey on a whole grain wrap along with a decent amount of veggies.

Low fat yogurt with berries.

The above options offer carbs and protein, and are mostly convenient. If you are facing difficulties in getting enough protein into your body, try supplements like whey protein. But try to get as much nutrients from your diet itself, rather than depending on extra supplements.

If you want to achieve your dream physique, just working out won’t be enough, you must supplement your exercise with proper nutrition. And the 2 main meals to maximise your output in the gym are the pre and post workout meals. Hence be sure to follow a decent diet plan, which will provide you all the nutrients that your body needs.

These 7 foods we are eating at the wrong hours in wrong way.

CalorieFriend — Thu, 27 Aug 2020 14:05:24 GMT

1.Tea and coffee as the first drink of the day

Having coffee or tea with a biscuit as the first meal is not a great idea for the body. Research shows after waking up the presence of cortisol released by the body is necessary caffeine in coffee disrupts that. This disturbs the biological rhythm.

Moreover Coffee and tea is not the best choice after getting up because any stimulant which has caffeine jolt the system out of slumber. It increases the blood pressure, heart rate, breathing rate and make the body feel stressed and kicked which in turn hampers fat burning.

In the morning the heart and breathing rates are at its lowest as this is the reflection of a relaxed state of mind and body so disrupting that actually disturbs the natural process. These stimulants increase blood sugar level but provide zero nutrition to the cells that have been starving for the last 9 to 10 hours or more post-dinner.

Moreover having anything with tea and coffee is a waste as they disrupt nutrient absorption from the food.

2. Lemon in hot water early morning and after a meal

Often lemon in hot water is treated as a magic drink. Many think that it helps to lose weight but it’s not true. Lemons are very acidic and it causes excess acid formation in the stomach. This may cause problems like heartburn, heaviness in the stomach and gastric problems.

Taking lemon juice in warm water after a meal may also interfere with nutrient absorption. So having warm water is fine but having lemon with warm water is not a good practice.

3. Bananas after Dinner

Many people have a habit of eating Bananas after dinner. Bananas are Calorie dense fruits which are rich in fructose, potassium, iron, folic acid and B12.

It is very beneficial for the body. One medium-sized banana is around 105 kcal approx. So after a wholesome dinner eating banana becomes excess in terms of calories taken at one time.

Not recommended for people with diabetes, obesity or people who are trying to lose fat. The Best time to eat a banana is one hour before a workout or after waking up in the morning.

4. Apples at Night

Nowadays many people who attend the gym in the evening eat an apple before entering the gym and many eat after dinner. But it’s not advisable.

Apples are rich in fibre and contain natural acid that is supposed to improve digestion and colon function. But if we have them in the evening it may lead to discomfort in the stomach and can lead to gas formation.

This happens because our digestion slows down at night and it takes much longer for the food to digest. The best time to have apple is in the morning which in turn stimulates our bowel movement. Especially if we have unhealthy food or have late-night dinner we should have an apple early in the morning.

5. Beans at night

Often vegetable soups or mixed vegetable preparations for dinner are made using beans.Beans are excellent sources of dietary fibre, protein, Vitamin B and minerals. Studies show that it even helps to keep a check on blood sugar and cholesterol.

That’s why beans are super healthy for us. But having them at night can cause bloating and gas which in turn can reduce the quality of sleep.

The oligosaccharides in beans can cause indigestion resulting in gas formation. So the best time to have beans is during lunch especially for people who are trying to lose excess fat.

6. Alcohol at night before sleep

Many surveys show that many people take alcohol at night regularly to have a good night sleep i.e. they think alcohols are good sleep aids. But that’s not the truth. Alcohol actually disrupts sleep quality. According to findings, Alcohols helps healthy people to fall asleep quicker but actually reduces Rapid Eye Movement Sleep (REM).

REM sleep takes place 90 minutes after we fall asleep. It’s that stage when people dream and it’s also the restorative part of sleep. Disruption in this phase actually causes poor concentration, irritability and drowsiness.

It also suppresses your breathing and can precipitate sleep apnea or pauses in breathing that happen throughout the night. Research shows that this habit can induce sleepwalking and talking. It also makes us hungrier and craves for carbohydrates. This can lead to overeating.

7. Chocolates as dessert after dinner

Cocoa in chocolates is known to be full of flavonols like compounds which are found in vegetables and fruits which have health benefits.

Flavanols can improve blood flow and lead to lower blood pressure. It also contains minerals. So having chocolate in moderation is good for health provided we keep a check on the quantity. But having for night actually disturbs the sleep.

Chocolates contain caffeine which is a stimulant. It actually triggers a jolt in the system disrupting the rhythm of the body.We can have chocolates before workouts.

Which foods help to gain weight safely?

CalorieFriend — Tue, 18 Aug 2020 13:27:52 GMT

The Nutritious Foods that help to Gain Weight Fast

Just like losing weight gaining weight and muscle becomes hard for some people . We have listed the foods that might help these people to gain weight ( Gaining weight mostly refers to lean muscle building )

Milk and milk products: Milk is a very good source of protein ( casein and whey ) , carbohydrate and fats. It is also a very good source of calcium , vitamins and minerals. Thus milk has been used to gain weight and gain muscles.Milk products like curd cottage cheese and cheese are also an excellent sources of the above just like milk. People who are allergic towards milk can have milk product instead ( as per the direction of the physician and dietitian).

Milk and milk products ( like yoghurt and cheese)are an excellent protein sources. Research has shown that when combined with weight lifting it helps to gain muscle mass. Full fat variety of milk and milk products like curd , cheese add extra calories to the meal.

Drinking around one or two glasses as a snack, with a meal, or before and after a workout is recommended.

source: caloriefriend.com

Rice , wheat and other cereals: Cereals like rice , wheat , ragi etc are calorie dense food proving high amount of energy from single serving. These cereals if acquired properly have good amount of fibre which make them complex carbohydrates. The blood glucose rises in a particular order giving the body time to utilize it.

100gms of cereals tentatively provides from 330Kcal to 350Kcal of energy. If taken in proper balanced proportion it provides the energy needed for doing work and spares protein source taken with it for body building functions.

Research shows that if Carbohydrate is not taken in right proportion with protein muscle wasting take place and muscle gain occurs very slowly.

source: caloriefriend.com

Nuts and Nut Butters: For gaining weight nuts and nut butters are excellent. A handful of nuts provide a good amount of healthy fats which helps in weight gain. Since they are calorie dense food two handful of Nuts along with proper meal can add many calories.

We can have nuts as snacks and nut butters with bread , salad etc to add extra calories which can lead to weight gain.

source: caloriefriend.com

Starchy vegetables: Starchy vegetables like potatoes , sweet potatoes and carrot are a low cost food that adds calories to the diet . They also help to replenish muscle glycogen after it gets drained when a person does intense sporting activities or exercise. Muscle glycogen is very important for athletes. If not replenished properly the Athletes loose muscles.So these starchy vegetables act as good post workout meals.

source: caloriefriend.com

Animal meat: Chicken poultry and red meat ( ie goat meat , beef ) are great source of good quality protein . Many research shows that having animal protein combined with good weight training increases the muscle mass which leads to weight increase.

Red meat provides 3gm of leucine every 170 gm which triggers muscle protein synthesis . It has high fat content which in turn adds to the calorie but this can trigger cholesterol problems that’s why it should be taken in moderation.

source: caloriefriend.com

Oily Fishes: Oily fishes like Hilsa , Salmon etc are excellent sources of protein and important healthy fats. It provides with omega 3 Fatty acids. From 170 gms of Salmon we tentatively get 350 Kcal , 4gms of omega 3 fatty acids and 34 gm of protein. That makes it excellent choice for muscle building.

source: caloriefriend.com

Whole Eggs: Eggs are good choice for muscle building as they contain high quality protein and healthy fats . The protein of egg gets absorbed readily and helps in muscle formation.

The yolk of the egg is the most nutritious part and the healthy fats lie in this part .

source: caloriefriend.com

Fats and Oils: Fats and oils are calorie dense in nature . If we include healthy fats like monosaturated once like extra virgin olive oil in our diet by adding it to salad like food it will increase the calorie content of the food and will help in mass gain ( 15ml oil can add 135 calories to food ).

source: caloriefriend.com

List of some good fats vs bad fats.

CalorieFriend — Thu, 13 Aug 2020 13:29:16 GMT

What are Fats?

Fats are energy dense macronutrient providing up to 9 Kcal gram which is more than Carbohydrates and proteins ( they provide 4 Kcal / gm ) . Other than survival fat performs following functions.

Vitamins A , E , K ,D are fat soluble vitamins which are transported by fats
The vital organs like Liver , kidney , heart and lungs are protected by fats
Fat acts as insulator and prevents loss of heat
Fat is a part of the protective sheath covering the nerve which in turn helps in nerve transmission
Fat causes bile production and emptying of gall bladder and helps in digestion
Fat is required for growth of foetus in a pregnant woman and also causes lactation ( ie milk production )
60% of brain is composed of Fat that’s why fat is required for smooth functioning of brain
Joint lubrication occurs because of fat.

In short Fat is required not just to keep one healthy its required for the sustenance of life.

Research continues on dietary fat, but some facts are clear. Dietary fat, also known as fatty acids, can be found in foods ( both plants and animals ).Certain fats have link to negative effects on heart health, but others have been found to be healthy.

Foods and oils have a mixture of fatty acids, but mainly type of fat they contain is what makes them “good” or “bad.”

Foods with bad fats

saturated fat and trans fat — are the harmful ones. Most of the foods containing these types of fats are solid at room temperature, such as:

Butter ,margarine ,animal fat like ( beef or pork fat).Trans fat should be avoided while saturated fats should be eaten in less quantity.

Saturated fat, Most saturated fats are animal fats which are found in meats with high fat percentage and dairy products. Saturated fat sources include:

fatty cuts of lamb, beef, pork and goat
poultry skin
high-fat dairy foods (whole milk, butter, cheese, sour cream, ice cream)
coconut oil, palm oil, cocoa butter
lard

When saturated fat is taken in excess quantity blood cholesterol levels and low-density lipoprotein (LDL) levels increase.Doctors have linked higher saturated fat intakes with increased Cardio Vascular disease risks but researchers ( Study by Harvard University ) now think saturated fat may not be as bad as once thought ( but it still isn’t the best choice for fats ).

A journal article in the British Journal of Sports Medicine reported that the risks of LDL cholesterol had previously been overstated ( specially its effect on cardiac health).

The comparisonof total cholesterol level to HDLcholesterol level is recommended .Doctors associate a higher ratio with insulin resistance and Cardiac problems.

Trans fat, “Trans fatty acids” or Trans Fat appears in foods that contain partially hydrogenated vegetable oils. These are the worst kind . They are found in-

fried foods (French fries, patties , burgers, doughnuts, deep-fried fast foods)
margarine
baked goods (cookies, cakes, pastries ,cream cookies )
processed foods

Like saturated fat, trans fat rises the level of LDL cholesterol ( “bad” cholesterol) and suppress high-density lipoprotein (HDL) ( “good” cholesterol ) levels.

Scientists suggests trans fats is responsible for an increased risk for inflammation in the body which in turn causes harmful health effects that may include heart disease, diabetes, and stroke.Some margarines except the non hydrogenated versions will contain trans fats.

 NOTE : Unfortunately Labeling laws allow food companies to claim “no trans fats” or “zero grams of trans fats” though its still contain
 hydrogenated oils. So its important to  read the ingredient list.

Foods with good fats

Scientists consider monounsaturated fat and polyunsaturated fat beneficial for human body making them better choices for diet.Foods containing these healthier fats are liquid at room temperature. An example is vegetable oil.

Monounsaturated fat, This type of helpful fat is present in a variety of foods and oils.Monounsaturated fats contain a single carbon-to-carbon double bond. which results into two fewer hydrogen atoms than a saturated fat . Research h consistently suggest that eating foods which have monounsaturated fat can control your blood cholesterol level decreasing the risk of cardiovascular disease. These foods include:

nuts (almonds, cashews, peanuts, walnuts)
vegetable oils (olive oil)
peanut butter and almond butter
avocado

Polyunsaturated fat, Polyunsaturated fats are the “essential fats” because the body cannot synthesize them and have to be provided throughdiet Polyunsaturated fats help to build cell membranes and the covering of nerves. They are used for blood clotting, muscle movement, and inflammation.

There are mainly two kinds of polyunsaturated fats: omega-3 fatty acids and omega-6 fatty acidswhich are essential for the body . Both of these have immense health benefits.

The primary source of this fatis plant based food and oils.

Like monounsaturated fat, polyunsaturated fat can reduce your risk of heart disease by reducing blood cholesterol levels.

Along with decreasing the risk of coronary artery diseases Omega 3 also helps in lowering blood pressure levels and protect against irregular heartbeats.

omega-3s can be found in fish , flaxseed, walnuts, and canola oil.In addition to omega-3 fatty acids foods which contain omega-6 fatty acids:

tofu
soy beans and soy nut butter
walnuts
seeds (sunflower seeds, pumpkin seeds, sesame seeds)
vegetable oils (corn oil, safflower oil, sesame oil, sunflower oil)

How to optimize your Immune system?

CalorieFriend — Tue, 11 Aug 2020 12:41:52 GMT

Relation of Immunity and Nutrition

During Illness people with the idea of boosting immunity take some special food or fruits. For example citrus fruits ( for vitamin C ), tea mixed with honey , herbs and special food preparation. But it should be remembered that our immune system is complex and is influenced by an apt balance of many factors, not only diet or any particular nutrient. However, a proper balanced diet consisting of the essential nutrients along with healthy peaceful lifestyle ( with lifestyle factors like adequate sleep , proper exercise and minimum stress ) effectively prepares the body to fight disease.

Interesting facts about Immune System

Daily we are exposed to potentially harmful and dreadful microbes of different sorts. Our immune system is designed very smartly and has a network of intricate stages and pathways in the body so that it can protects us against these harmful microbes. Microbes like bacteria, viruses, and parasites are recognized and are acted upon. Immunity in humans is of two types.

Innate immunity is actually the first-line defence of the body which fights the pathogens that try to invade our bodies . This line of defense constitutes of the protective barriers. They are

Skin is the shield against majority of pathogens
Mucus are there to trap pathogens
Stomach acid ( HCL ) that secretes destroys many pathogens present in food
our sweat and tears have enzymes which create anti-bacterial components.
Immune system cells that diligently attack all foreign cells entering the body

Acquired immunity ( adaptive ) is a system that with time learns to recognize a pathogen. spleen, thymus, bone marrow, and lymph nodes are the main organs which are involved . When a foreign substance enters the body it triggers these cells and organs to create antibodies.

It also leads to the multiplication of immune cells (including different types of white blood cells) that specifically attack and destroy the harmful substances . Our immune system stores the information which helps the body to react faster when the same pathogen enters the system.

There are different other conditions that trigger

Antigens are foreign to the body, which triggers immune cell activity. Allergens are one type of antigen ( e.g. grass pollen, dust, food components, or pet hair ) .Allergens can cause a hyper-reactive response which triggers the release of too many white cells . The symptoms vary widely. For example, an allergy to mold causes wheezing and coughing in a sensitive individual but these reactions are not same for many others.

Inflammation is one of the important step of the body’s innate immune response. Inflammation occurs due to the histamine released by mast cells ( on of the fighters of immune system which attends first ).

Inflammation is the swelling that are painful and it releases fluids to help flush out the pathogens. The histamines also acts as whistle blower and send signals so that the body discharges more white blood cells to fight the infection. However, prolonged inflammation cannot be allowed as it can lead to tissue damage.

Immunodeficiency disorders can depress or completely disable the immune system, and may be genetic or acquired. Acquired forms are more common and include AIDS and cancers like leukemia and multiple myeloma. In these cases, the body’s defenses are so reduced that a person becomes highly susceptible to illness from invading pathogens or antigens.

Autoimmune disorders ( for example : lupus, rheumatoid arthritis, or type 1 diabetes are hereditary diseases in which the immune cells attack and destroy healthy cells.

The factors that depress our immune system.

Older age: As we grow old the efficiency of our Immune system also decreases. The Organs like thymus and Bone marrow release lesser immune cells . So it becomes difficult for us to fight the infections. This can worsen with micronutrient deficiencies which commonly happen in aged people.
Smoking and alcohol : Smokers and people who take alcohol actually contributes to the suppression of Immune system.
Pollution : The environmental pollution is a major factor for the suppression of the immune system.
Excess weight: Obesity is associated with chronic inflammation ( low grade ) which occurs due to adipocytokines released by fat tissue. Research
shows that due to obesity the T cell activity decreases as a result obese people become prone to influenza virus.
Poor diet: Poor diet which lack in nutrients can impair the production and activity of immune cells and antibodies.
Chronic diseases: Autoimmune and immunodeficiency disorders attack body’s immune cells.
Chronic mental stress: Stress releases hormones like cortisol that impairs the function of the immune cells.
Lack of sleep and rest: Sleep is a time of restoration and repair for the body, during which a type of cytokine is released that fights infection . we should atleast sleep for 7 to 8hours straight and also late sleeping habit affects the immunity . So should strictly follow the policy of early to bed and early to rise makes a person healthy and wise.

Immunity boosting diet

A person should take a balanced nutrient rich diet as per his or her need to allow the body function optimally ( including the immune system ). Balanced proper dietary patterns may prepare the body better for microbial attacks and excess inflammation. It is unlikely to think Individual foods offer special protection. Each stage of the body’s immune response relies on many micronutrients like vitamin C, vitamin D, zinc, selenium, iron, and protein (including the amino acid glutamine).

The diet taken should consist of variety of healthy natural food . Ultra processed food can cause chronic inflammation of the intestine which is associated with suppressed immunity.

The microbiome constitutes of trillions of microorganisms that live in our bodies, mostly in the intestines. Scientists are trying to find what role microbiome plays in immune function. The gut is a major site of immunological activities. The diet majorly determine what kinds of microbes live in our intestines. A high-fiber plant-rich diet with plenty of fruits, vegetables, whole grains, and legumes helps in the growth and maintenance of beneficial microorganism . Certain helpful microbes disintegrate the fibers into short chain fatty acids, which stimulate immune cell activities. These fibers are prebiotics ( as they feed microbes ) .Therefore, a diet containing probiotic ( live helpful microbes ) and prebiotic foods may be beneficial.

Example of Probiotic foods -

curd live active cultures
fermented vegetables
sauerkraut
tempeh
kombucha tea
kimchi
miso
kefir

Examples of Prebiotic foods -

Generally fruits
vegetables
beans
whole grains act as prebiotics.

Vitamin and mineral

Body’s immune response can alter due to the deficiency of micronutrients. Animal studies have found that deficiencies in zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, D, and E can alter immune responses.

These nutrients work as antioxidants to protect healthy cells , activity of immune cells and helps in the production of antibodies. Epidemiological studies find that those who are poorly nourished are at greater risk of bacterial, viral, and other infections.

Eating a good quality balanced diet can prevent deficiencies in these nutrients. However, there are certain populations , medical conditions and situations in which one cannot always eat a variety of nutritious foods, or nutrient needs increase.

In these cases a vitamin and mineral supplement may help to overcome nutritional deficiency .Studies have shown that vitamin supplementation can improve immune responses in these groups. Low-income households, elderly , pregnant and lactating women, infants and toddlers, and the critically ill are in the risk zone. CONSULT A PHYSICIAN OR DIETITTAN before using a supplement.

NOTE:

Megadose supplements (many times the RDA) can sometimes be harmful or even suppress the immune system (e.g., as with zinc).For healthy individuals supplements are not replacements for a healthy diet.

Herbal Supplements :

Several herbal supplements have been suggested to boost immune function. Lets see what research says.

Garlic: The active ingredient in garlic (allicin sativum) is believed to have antiviral and antimicrobial effects on the common cold but clinical trials comparing garlic supplements to placebo are lacking.
Echinacea: Cell studies have shown that echinacea can destroy influenza viruses, but we need lack human studies to conclude the fact.
Tea catechins: Cell studies have shown that tea catechins found in green tea can prevent flu from replicating and can increase immune activity. Human trials are still limited.

Steps one can follow

Eat a balanced diet with plenty of water.
Don’t smoke
Drink alcohol in moderation.
exercise. ( 150 mins of exercise / weekly )
Aim for 7-9 hours of sleep
Aim to manage stress. ( you can do by joining yoga , meditation , follow hobbies and recreational activities )
Maintain personal hygiene .

How much carbohydrate do we need per day?

CalorieFriend — Thu, 06 Aug 2020 13:14:08 GMT

Carbohydrates are the most significant source of energy ( 1gm provides 4.1 Kcal ) in the diet which is found in all plants foods like fruits, vegetables, grains, legumes and in milk and milk products.

How much Carbohydrate do we need per day? In developing countries, up to 85% of energy in the diet is provided by Carbohydrate whereas this figure is as low as 40% in some developed countries. Other than providing energy Carbohydrate additionally plays many other important roles.

They Synthesize and form DNA and RNA
They Synthesize hormones and fatty acids such as cholesterol
They Generate powerful antioxidants which protect our cells from damage and ageing
Help in hormone and immune functions
They Regularize bowel movement because of their fibre content ( nonglycemic part )
Most importantly Carbohydrates are responsible for the smooth functioning of our brains and neurons. The body can keep functioning without Carbohydrate but cannot think without it.
They also help to grow muscle by sparing protein for repair and growth
CARBOHYDRATE HELPS TO BURN FAT

There is a lot of talk about no carbo and low carbs, but is it really advisable to cut down on carbs?

There is a sea of information available on the web but this actually doesn’t help. They only create confusion. But the point is if we care about our health we will have to eat Carbohydrate optimally.

The right amount and right kind of Carbohydrate at the right time is necessary for the body to function smoothly and optimally.

Carbohydrate is classified by their glycemic index and glycemic load.

Glycemic index (GI), GI ranks carbohydrates depending on how quickly they lead to an increase in our blood glucose and insulin levels. High GI or “ fast “ carbs leads to quick a sharp rise in blood glucose levels and low GI or slow carbs lead to slow i.e. steady rise in blood glucose levels.

High GI foods get converted to fat quickly and low GI foods have a much better chance of getting utilized for energy instead of getting stored as fat.

Glycemic Load, Glycemic load is based on the glycemic index and portion size. It is achieved by multiplying the glycemic index by the carb content of a particular food and dividing that number by 100.

So the glycemic load of a particular meal is the sum of all glycemic loads of all foods consumed during the meal. So even if you fill up on a lot of low GI food, its effect on your body will be similar to eating a small portion of high GI food.

SO TO BURN FAT - the carbs that retain their fibres ( slow carbs ) which have low GI ( for e.g. hand pound rice, brown rice, whole wheat, nachni, bajra, barley, legumes, dals ) should be on your plate. All sweets, biscuits, pizzas, processed juices, sherbets, jams and jellies are high GI as they don’t have an optimal level of fibres and converts to fat easily.

Though High GI carbs are best utilized after exercises, when your body needs glucose instantly ( but that too in controlled portions). But remember if you eat a lot of brown rice as because it is a low on GI, the glycemic load of your meal will go up because you will end up consuming lots of carbohydrates at one time. Just because it is good for you don’t eat all you want.

Low GI carb source

Apples, orange, pears, peaches
Beans and lentils
Pasta ( all types made from durum wheat )
Sweet potato, peeled and boiled
Sweet corn
Porridge
Custards
Noodles
All bran

Medium GI source

Honey
Jam
Shredded wheat
Weetabix
Ice cream
New potatoes
peeled and boiled white basmati rice
Pitta bread
Couscous

High GI source

Glucose
White and wholemeal bread
Brown rice, cooked
White rice, cooked
Cornflakes
Baked potato
Mashed potato

How much carbohydrate do we need?

Now to answer this question we should understand that the amount depends on the total Calories allotted which in turn depends on different factors-

Age, The requirement of Carbohydrate needed varies with age. Children need more because they are growing, adults need optimally, the aged population needs less . All these requirements decided according to the Calories allotted.
Weight and BMI, From BMI ( Basal Metabolic Index ) and weight we can find out whether the person has an ideal weight, is overweight or obese. Accordingly allotment of calories happen and the amount of Carbohydrate is calculated.
Gender, Male and female have different calorie requirement and therefore the carbohydrate need varies. According to ICMR 2010 Men whose body weight is 60 kg and does sedentary work needs 2320 calories where women of 60kg doing sedentary work needs 1900 calories. Carbohydrate is calculated on the basis of that.
Activity level, Calories allotted depend on whether a person leads a sedentary or active lifestyle which in turn affects the amount of carbohydrate. For Athletes, the Carb requirement increases.
Health condition, The amount of Carbohydrate recommended also depends on the health condition. For example for diabetics Carb intake has to be monitored well for betterment. Generally, Dietitians recommend 60% to 70 % of Total Calories from Carbohydrates ( including simple and Complex ).

According to the Food and Drug Administration ( FDA ), the daily value ( DV ) for Carbohydrate is 300 gm when eating a 2000 Cal diet.

American Diabetes Association offers a simple strategy to structure your plate at every meal to help you get the right amount of carb.

Draw an imaginary vertical line down the middle of your plate. Then draw a horizontal line across one half and divide the plate into three sections
Fill the big section with non- starchy vegetables, such as spinach, cabbage, carrot, lettuce or mushrooms
Fill one of the small sections with starchy vegetables, such as potatoes, cereals, legumes
Fill the other small section with protein for example you might choose low-fat options such as skinless chicken, fish, eggs etc.

Is High protein good for health?

CalorieFriend — Fri, 31 Jul 2020 06:59:47 GMT

High protein good or bad :

Before answering this question we should have a good idea of what is protein and what does it do in our body?

Protein (the word comes from Greek word proteins which mean primary)provides approximately 10 – 15% of the energy in the diet. Protein is essential for numerous structural and functional purposes and is essential for growth and repair of the body. In adults approximately 16% of the bodyweight is protein. 43% of this is a muscle , 15% skin and 16% blood.

Protein plays important roles in our body without which normal functioning can be impaired.

Structural: Protein is important for the structure of the body and about half of the body’s protein is in structural tissues such as skin and muscle. These structural proteins are collagen ( 25% of the body’s protein ), actin and myosin.
Transport: Proteins act as transport carriers in the blood and body fluids for many molecules and nutrient e.g. haemoglobin, lipoproteins
Hormonal: hormones that influence the biochemical activities of the body are made of proteins
Enzymes that are responsible for catalyzing different biochemical reactions are made of proteins
Immune function: Antibodies, the main component of the body’s protective mechanism are protein molecules
Buffering Action: The protein albumin acts as a buffer in the maintenance of blood PH.

So adequate quantity of protein is required for the body so that all these essential functions take place without any hindrance.

A lot of articles can be easily found all over the internet that high protein diet is the key to weight loss, a diet that improves joint conditions and prevents Alzheimer's and is very easy to follow. But all these claims are too good to be true.

Firstly we should know how much protein is needed?

Protein being one of the three major macronutrients ( along with fat and carbohydrate ) is very much essential for the body in the right amount

Recommended Daily Allowance ( RDA) is .8 grams per kg of ideal body weight. A Man having an ideal body weight of 60 kg can have ( 60x.8 ) i.e. 48 gm protein.

Though the need varies with activity level, varies from disease to disease, varies with age and varies with gender. For athletes it goes up to 1.2 to 1.8gm per kg bodyweight depending upon their practice hours, the intensity of training and sports requirement. Bodybuilders can extend their limits to 2gms/ Kg ideal body weight.

But there are differences in the opinion some experts suggest that these recommendations are not correct and the consumption should be twice the recommended level. So there are ambiguities with the recommendations.

What is the possible consequence of High protein diet? (i.e. when we take protein more than needed)

For a protein to work as it is supposed to ( growth, repair, maintenance, gene expression etc) the body should get an opportunity to spare it for the work it is supposed to do. For that, the diet should have an adequate amount of Carbs and fats. Without them, protein gets wasted. So-called high protein diets only replace your carbohydrate and fat sources with protein-rich foods.

This doesn’t guarantee that you are actually reaching your daily requirement of protein. Moreover, when too much protein is consumed at one time, it doesn’t get stored for future use.

it actually converts to fat by a process called deamination. Then the liver breaks down it to glucose which provides energy. Isn’t this funny the expensive protein foods like chicken, fish, egg white is giving energy which a pocket-friendly banana can do easily.

The source of protein can be veg, non-veg or a supplement but without a balanced diet, it can cause irritation, sleeplessness, constipation, mood swings and muscle catabolism or wasting.

But will that lead to weight loss?

Yes, it will. When the body is given only protein and very little or no carbohydrate, the body first gets rid of its glycogen stores ( glucose stored in liver and muscle ) and loses water. After that, it actually attacks the muscle tissues and burns the amino acid for energy. The result is MUSCLE CATABOLISM and lean mass loss. That leads to weight loss but we will not be happy with that kind of weight loss.

So to burn the store fat and to grow the lean muscle mass we need the right quantity of protein along with the right quantity of carbohydrates and fats.

Moreover, studies show that high protein diets can cause kidney stones and affect kidney health. Other than that high protein diets most of the time include red meat and saturated fats which might lead to colon cancer and cardiovascular diseases.

Please visit a doctor and check the status of your kidneys before starting a high protein diet. Get your diet chart prepared from a qualified dietitian.

Suggestions for high protein diet takers :

Get your protein from healthy sources such as low-fat dairy products, fish, pulses, nuts, beans, lean meat of chicken ( avoid protein sources which have high saturated fats and Carbohydrates )
Spread your protein consumption throughout the meal
Take an adequate amount of vegetables and fruits as a part of the diet