Health and wellness Tips

Eating often on a regular schedule is far healthier psychologically than typical deprivation diets or going entire days at a time eating nothing. Athletes think of food as fuel and the building blocks of health and muscle, not something to fear. In a world where many dieters are starving themselves and afraid to eat, looking at each meal as an opportunity to nourish, build and, energize your body makes you realize that food is your solution, not your problem.

Eat often to lose 20 Kg

Most controversial theory is water-induced thermogenesis. Experiments at the German Institute of Human Nutrition found that drinking cold water increased metabolic rate in adults by 24 per cent to 30 per cent for 30 to 60 minutes. Some people speculate that when the water is cold (3 to 4 degrees Celsius), your body must heat it up, and that burns calories. Other scientists say the mechanism has to do with sympathetic nervous system stimulation or improved cellular metabolism.

Drinking cold water increases your metabolism

"If you eat when you're hungry and only until satisfied, you're going to maintain your current weight"

Our natural eating instincts are regulated by three hormones: insulin, ghrelin, and leptin. When we have not eaten in several hours and our bodies have finished metabolizing & absorbing the nutrients in the last meal, insulin levels drop to a baseline (because insulin's job is to shuttle food's nutrients from the blood into the cells for use). Ghrelin levels then rise, which stimulates hunger. When you eat food, leptin levels rise, which "turns off" the hunger.

 How our natural eating cycle?

Protein is a natural compound comprised of substances called amino acids that are an essential part of all living things and comprise structural components of the body such as muscle, hair, nails, skin, and other tissues. Hemoglobin, that carries oxygen, is a protein. Antibodies, which fight off disease, are composed of proteins. Certain hormones are made from amino acids, and they regulate many systems in the body including metabolism, digestion and nutrient absorption.

Does eating a lot of protein is bad for body?

When you're dieting to lose weight, protein is your best friend. It helps you preserve muscle and results in basically no fat storage. Best of all, research has shown that a high-protein diet reduces overall appetite, possibly by increasing leptin sensitivity. With protein, you feel fuller and more satisfied by the food you eat. Take advantage of this by getting 30-40% of your daily calories from protein & eat protein-rich foods at every meal to keep the effect going throughout the day.

Get 30-40% of your daily energy from protein

Fiber is an indigestible portion of food that absorbs water as it moves through the digestive tract (helps you take healthy poops). Research has also shown that it increases satiety. Keep your fiber intake high by eating plenty of fibrous vegetables and fruits. Include one or the other in every meal. You can even use supplementary fiber like psyllium seed husks, which rapidly expand in your stomach and induce a feeling of fullness. The Institute of Medicine recommends children and adults consume 14 grams of fiber for every 1,000 calories they eat each day.

How much fiber we need?

Just a few years ago, vitamin D was simply known as the "bone vitamin, and even today, many physicians still believe it is essential only for bone health. Research shows otherwise, however: insufficient vitamin D levels increase the risk of many types of disease, including osteoporosis, heart disease, stroke, some cancers, type-1 diabetes, multiple sclerosis, tuberculosis, and even the flu, but we're going to focus on the positive. Nearly every type of tissue & cell in the body has Vitamin D receptors, which means it is an essential hormone that plays a vital role in large number of physiological processes.-Dietician Sheela Seharawat

Why vitamin D is considered as bone vitamin?

Your kidneys perform a number of functions, including filtering your blood to get rid of waste, regulating blood pressure via water and sodium balance, maintaining a healthy blood pH level, and creating certain hormones. When your body metabolizes the protein you cat, a substance called urea is created, and the kidneys have to remove it from your blood and prepare it for elimination through urine."Thus, the more protein you eat, the more your kidneys have to work. This is the basis of the myth, the more your kidneys have to work, the more stressed they become".

Can a high-protein diet harm your kidneys?

Researchers found that each 10-gram increase in daily fiber intake was associated with a 14% decrease in risk of all heart disease and a 27% decrease in risk of death from such disease. After following 43,757 men for six years, these researchers found that as fiber intake increased, the risk of heart disease decreased."Further research from Harvard University demonstrated that soluble Fiber decreases total and LDL (Bad) cholesterol levels, which helps protect against heart disease"

Why lack of fiber leads to heart attack?

Cholesterol is necessary for survival and is used in building the cells and vital hormones in the body, as well as for other important functions. Too much cholesterol in the blood, however, increases the risk of heart attack, stroke, and other disease. Your body makes some of the cholesterol it needs & the rest comes from animal products you consume, such as meat, fish, eggs, butter, cheese and whole milk. Cholesterol is not found in foods made from plants.-Dietician Sheela Seharawat

Cholesterol is necessary for human survival.

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Diet Clinic ® is a program of regular follow-up visits/ telephonic/ contact during the diet plans phase of the program. Results may vary from patient to patient. Rapid weight loss may be associated with certain medical conditions and should only be considered by those who are medically appropriate.