Health and wellness Tips

Carbohydrates require more energy to store as body fat. Research has shown that the storage cost of carbs is about 25% of the energy it contains, leaving only 3 out of every 4 calories from carbohydrates available for fat storage. Furthermore your liver and muscles store a large amount of carbohydrate and your body will only store carbohydrate as fat after the muscles and liver are "full." Protein is the least efficient macronutrient in terms of fat storage. The exact storage cost isn't known, but we do know that 20-30% of the energy contained in protein is used just to break it down into amino acids, which the body can then use. Further processing must occur to turn the amino acids into body fat expending more energy. Practically speaking, the body can store very few calories from protein as body fat.-Dietician Sheela Seharawat

Your body cannot convert protein into body fat.

Your body fat percentage is a measurement of the fat you have in your body expressed as a percentage of your total body weight. For example, if your body fat percentage is 10 percent, that means that 10 percent of your weight is body fat. This is a more precise measurement of fat than the BMI as it directly measures the person's fat no matter what that person's body type is or how much weight in muscle that person has, factors that are not taken into account with the BMI. The amount of fat your body needs to accomplish basic body functions for living is about 3 to 5 percent body fat in men and 8 to 12 percent in women.-Dietician Sheela Seharawat

How much body fat percentage we need to survive?

The general health advice to consume several servings of fruit every day has been around for a while, and this has led people to drink more fruit juice and juice-based drinks as a way to do this. While most fruits are healthy snacks (I'll be debunking claims against fruit next), juice is another story. The first thing to consider is the fact that fruit juices & smoothies that you buy in the store are almost all full of added sugar. Some even have hundreds of grams of carbs per bottle, which is crazy.- Dietician Sheela Seharawat

Fruit juice can make you fat.

One study conducted by the University of Lausanne showed that 7 days of a high-fructose diet increased fat deposits in the liver and muscle, as well as fasting triglycerides decreased insulin sensitivity. Yet the researchers had 16 guys consume a solution consisting of 3.5 grams of fructose per kilogram of weight everyday. I weigh about 90 kilograms, so that would mean I have to eat 315 grams of fructose per day. If I wanted to get that from bananas, l'd have to eat about 45.- Dietician Sheela Seharawat

High fructose diet is dangerous for your liver

Want to lose weight? Follow balanced calorie deficit diet.
A study conducted by Arizona State University found that an 8-week high-carbohydrate, low-fat, low-protein diet was equally effective in terms of weight loss as a low-carbohydrate, low-fat, high-protein diet. So, the conclusion we can is brutally simple and clear: As long as you keep yourself in a caloric deficit, you'll lose weight regardless of the dietary protocol you follow.- Dietician Sheela Seharawat

want to lose weight?

A Study conducted by the University of Colorado found that obese women who were insulin sensitive lost significantly more weight on a high-carb, low-fat diet than a low-carb, high-fat diet. Women who were insulin resistant lost significantly more weight on a low-carb, high-fat diet than a high-carb, low-fat diet. What we can take away from these studies is that if you have good insulin sensitivity & low secretion, you'll probably lose weight more easily on a high-carb, low-fat diet. On the other hand, if you have poor insulin sensitivity and high secretion, you will do better with a low-carb, high-fat diet.-Dietician Sheela Seharawat

how your insulin helps you in losing body fat?

According to a meta-analysis of clinical trials evaluating fructose intake, 25-40 grams of fructose per day is totally safe. That's 3-6 bananas, 6-10 cups of strawberries, 10-15 cherries, or 2-3 apples per day. or, as the sage old advice goes, a few standard servings of fruit every day. While regular fruit eaters don't have anything to worry about, regular eaters of refined sugars like high-fructose corn syrup or sucrose can reach unhealthy levels very easily. A 20-ounce bottle of soda sweet-med with high-fructose corn syrup contains about 35 grams of fructose.

How much Fructose should you eat every day?

Some people skip breakfast because they think it will help them lose weight. In fact, research shows that eating breakfast can help people control their weight. A healthy breakfast is an important part of a balanced diet, and provides some of the vitamins and minerals we need for good health. Whole meal cereal, with fruit sliced over the top is a tasty and nutritious breakfast. – Dietitian Sheela Seharawat.

Never ever skip the breakfast

We need to drink about 1.2 liters of fluid every day to stop us getting dehydrated. This is in addition to the fluid we get from the food we eat. All non-alcoholic drinks count, but water, milk and fruit juices are the healthiest. Try to avoid sugary soft and fizzy drinks that are high in added sugars and can be high in calories and bad for teeth. When the weather is warm, or when we get active, we may need more. – Dietitian Sheela Seharawat.

Don't stay thirsty for long.

Fish is a good source of protein and contains many vitamins and minerals. Aim to eat at least two portions a week, including at least one portion of oily fish. Oily fish is high in omega-3 fats, which may help to prevent heart disease. You can choose from fresh, frozen and canned; but remember that canned and smoked fish can be high in salt. Oily fish include salmon, mackerel, trout, herring, fresh tuna, sardines and pilchards. Non-oily fish include haddock, plaice, coley, cod, tinned tuna, skate and hake. Anyone who regularly eats a lot of fish should try to choose as wide a variety as possible. – Dietitian Sheela Seharawat.

Fish is extremely good for your health.

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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.