Stable Weight Tied To Cognitive Function As You Age

Ever since the outbreak of the novel coronavirus, the majority of the people in the world have begun to take health seriously. Earlier it was only fan tired and extra fancy jeans that were looked upon for being healthy. However, after the onset of coronavirus all over the world, people have started to take their weight, their overall BMI, and their healthy lifestyle a bit more seriously as it seems that the reality has struck the world with Covid.

We all know how parents were extremely cautious about nutrition and wellness when we were in the infants and toddlers stage. They ensure that the nearest a body with all the essential vitamins and minerals and also make sure that our body grows in a way that we have the best immunity to fight all kinds of diseases are there in the world. However, as we age, it is our responsibility to look after our health not just because it is in trend but we need to look at it with genuine sight so that our aging period is smooth and confined.

If we need to eat like red wine, it is a cognitive health problem that we need to lay focus on. If a cognitive head is rich, then the rest of the body parts function optimally automatically. Therefore as you wish, ensure that you are giving enough importance to cognitive health. There are several studies popping up these days that talk about weight management helping in maintaining cognitive health as one ages. Recent study that was published on dementia and Alzheimer’s talks about the ability of maintaining a stable weight as a significant factor for healthy brain health as one tends to get older. If there is stability in your BMI levels, then there will be a very slow rate of cognitive decline as you age and we are talking of not just specific cognitive functions but on a global cognition level as well.

Now who thought that just by maintaining weight, you can gain control over your brain’s health, right? Let’s read on to understand more about how weight management is connected to good cognitive health.

Understanding the study further

In this research, the researchers observed nearly 16,000 numbers of older adults who were made to undergo dementia screening every five years. The researchers found that those adults who had quite a lot of changes in their BMI levels represented nearly a 5% decrease or increase in their likelihood of decline in cognitive health. This result holds true regardless of the status of BMI at the start including those who had underweight or normal weight. One of the main reasons for stable DNI to protect cognitive health is that it helps maintain the equilibrium of the body with respect to other vital health markers such as cholesterol and BP. Certain research that was conducted before this one also indicates similar results saying that BMI stability is directly associated with less disability, frailty, and also early mortality. And there is clinical research that backs this result. And clinical values found in BMI are much easier to track as we age.

There is mixed evidence

Whether carrying excess weight is helpful or harmful for brain health while we age is still a topic that is up for debate. There are several doctors and researchers who have suffered from greater cognitive impairment and cases of dementia with greater BMI values in participants who are elderly in their previous studies. For example, a particular study came to a conclusion that circumference is directly correlated with poor cognitive health in older women who suffer from type two diabetes. Another study shows that nearly 45,000 people who are obese during a period of 12 years beginning from then midlife to ageing time found that there was an association between dementia and obesity for certain age groups. But the risk is known to diminish as one gets older. In old age, if you have a greater BMI, then it shows that you are at a much higher risk of dementia and cognitive impairment.

Consider movement more than weight loss

When we went through certain study results that were very recent in nature, we understood that it is highly possible to focus on certain weight changes for improved cognitive health and to lead a longer life. The emphasis is here to put as we age is to learn more words finding love in mobility and fitness. This holds true even for people who suffer from obesity. Recent research review of 2021 in the iscience journal states that there was a reduction in mortality risk as weight reduces compared to just doing physical activity. In this research, the researchers claim that people will benefit more from a neutral approach towards weight which focuses on health and not just weight management or weight loss. When a person becomes physically active, the body weight automatically decreases but this doesn’t hold true in most cases. And this might get very frustrating for the person who is trying to lose weight and keeping weight loss as their primary goal. Having an approach that is weight neutral will eliminate the weight loss from the result equation and focuses only on improving the overall health — for example, improved function, weight stability, and mobility. It also ensures that there is an improvement in certain health parameters like BP and blood sugar. There is data that shows just two minutes of walking at a speed of moderate to brisk every single hour helps improve blood sugar in the body.

Weight Loss Cleanses: Do They Work?

Introduction 

The topic ‘weight loss’ can repeatedly be seen being pondered over, discussed, and researched upon for the benefit of one and all. Everyone wants to lose weight. Some opt for sustainable methods whilst some take refuge in crash diets and the likes. Various methods are being tried and tested to attain people’s desired goals. This article covers the role of weight loss cleanses in a person’s weight loss journey, what to expect from it and who should steer clear from it.

Lemonade diet

What Are Weight Loss Cleanses

Just as the name suggests, weight loss cleanses are yet another approach to attaining weight loss by cleansing or omitting certain types of food from your diet that may trigger weight gain. There is no hard and fast rule as to what needs to be included in a weight loss cleanse if one plans to go for it. Different types of cleanses are practiced by people to lose weight. The main factor which decides the formulation and opting of these cleanses are fat loss from specific body parts, weight loss and sometimes simply if the person is willing to rid the body of toxins or in other words detoxify the body of impurities. Weight loss cleanses give prompt results. However, happiness garnered thus is short-lived as it triggers rapid weight loss and the lost pounds may get right back into the body after a month or so.

Of the varieties of cleanses that people popularly opt for, one of the more sought-after forms is completely avoiding consumption of a particular type of food from your diet. Common food types that are avoided are:

  • Processed food
  • Junk or deep-fried food
  • Sugary treats and drinks
  • Soy
  • Dairy and dairy products
  • Alcohol
  • Gluten
  • Wheat

Other forms of cleanses include resorting to herbal cleanse supplements, adding specific types of teas to your diet, drinking herb infused-water, etc. Some people resort to specific exercise forms to attain this feat. Most weight loss cleanses are brief programs followed for short periods and often it does not facilitate long term weight loss or fat loss. However, before opting for a BioFit Probiotic weight loss cleanse program it would be wise to consult your nutritionist or garner more information from a health expert as to how much food needs to be omitted from your diet and for how long. Long-term and deliberate deprivation of specific nutrients from the body would do more harm than good so better to seek expert advice before opting for the same.

Benefits of Weight Loss Cleanses

A major requirement of weight loss cleansing programs that is worth mentioning is the fact that they promote healthy foods to be included in one’s diet and the omission of unhealthy foods that may trigger weight gain. Most cleansing programs encourage the consumption of whole foods inclusive of specific meals which are rich in nutrients, low in calories, and is good for the overall health of the person. Some studies have shown specific weight loss cleanses to reduce fasting blood sugar in people with type 2 diabetes whereas others have shown to promote a healthy heart. It is also a widely known fact that weight loss does improve a person’s overall health and weight loss cleanses do assist in this regard. They work as a motivating factor that encourages people to stick to a healthy weight.

Although it may seem a bit taxing initially to restrict certain types of food completely whilst the program lasts but once the person gets a gist of the general wellness that one feels owing to the program, sticking to the plan seems like a breeze. Slowly, not only do weight loss cleanses assist the person to achieve their weight loss goal but it also helps the person to get rid of frequent hunger pangs as well as reduce cravings and binge-eating habits. Weight loss cleanses also help to treat minor digestive issues like bloating, flatulence, acidity, etc that commonly arise due to unhealthy food habits

Common Types of Weight Loss Cleanses

Let us take a look at some popular cleanses that people tend to go for.

  1. Juice cleanses – as the name suggests, this program requires the person to consume only specific types of vegetable and fruit juices and to completely avoid consumption of all other types of food from one’s diet. Normally this program lasts for up to 7 days.
  2. Green Smoothie cleanse – this program lasts for 10 days and calls for the person to consume smoothies made out of fruits and vegetables and to completely restrict the diet from all other forms of food except vegetables rich in starch.
  3. Lemonade diet – this cleanse is referred to as the master cleanse and lasts for a period of 10 days. The only food allowed during this time is water, lemon juice, maple syrup and cayenne pepper.
  4. Whole 30 – this variety of weight loss cleanse calls for the person to strictly adhere to dietary modifications for 30 days. Lean proteins, fruits and vegetables can be consumed in abundance. However, during this period dairy, sugar, legumes, alcohol, etc should be completely avoided

Negative Effects of Weight Loss Cleanses

Although weight loss cleanses do garner positive results in terms of short-term weight loss, one must not overlook the negative impacts it may have on some people. It is important to remember that weight loss cleanses don’t have scientific backing so health experts don’t usually recommend this method for someone who is looking to lose weight healthily. Also, these cleanse promote rapid weight loss in very short periods so it may harm the body in ways more than one. Dehydration, nutritional deficiencies, and the formation of gallstones have been some of the most commonly reported adverse effects of weight loss cleanses. Also, in some people, it could give rise to eating disorders as they may take a liking to this method of rapid weight loss. Such disorders can disrupt a person’s emotional, mental, and physical well-being. Those with underlying health conditions and chronic health diseases should indulge in a thorough discussion with their doctor before they opt for any weight loss plan especially the likes of weight loss cleanses.

Things To Remember

Before deciding to go for any weight loss plan it is good to make some notes to prepare one’s mind and body for the same to garner best results. Listed below are some of those:

  • Ask yourself if embarking on this journey is for health reasons or to simply look thin physically. If your answer is ‘yes’ for the former then you are on the right track.
  • Make a list of diet programs that suits your lifestyle and pocket, and short-list what may best work for you and your bodily needs.
  • Speak to your doctor or consult a nutritionist in order to play it safe.
  • Make a list of ingredients you may need to stick to as part of the program and stock up on the pantry.
  • Try to stick to a sensible weight loss plan so that it helps u in the long run.
  • Make sure it does not interfere with your medication in case you have existing health issues.
  • Focus on your goal.
  • Measure your success with the plan only once you have completed the time needed to finish it.
  • No matter which plans you opt for include daily exercises as part of your day’s routine

Conclusion

If someone is looking to lose weight sustainably and healthily then weight loss cleanses may not be the right choice for you. However, occasionally if you are desperate to lose some pounds to fit into your favorite clothes to wear to an occasion then it is alright to go for these cleanses so long as you don’t have any underlying health issues. Just make sure you don’t get used to this idea in the long run as it may harm your body as discussed above. Be it weight loss or fat loss, it is best to stick to a realistic approach to garner sensible results.

Oatmeal Diet For Weight Loss

Unhealthy weight gain is the leading factor that gives rise to many health woes. In our quest to explore and eat delicious food, one forgets the importance of eating healthy. Every other person we know today is a food blogger in this age of social-media dependence and many youngsters as well as adults fall prey to the food habits promoted by them, who are often mistaken for nutritionists and health experts. Some of them do caution us to eat healthily but temptations cannot be overlooked. This, coupled with our tendency of lethargy with little to no physical activity creates havoc in our lives. This article covers weight gain and how resorting to the Oatmeal Diet plan is beneficial to us, weighing the pros and cons to give us a better idea about it.

oatmeal

Common Reasons For Unintentional Weight Gain

Most of our health issues are directly or indirectly attributed to being overweight. Let us take a look at some common factors that lead to unhealthy weight gain:

  • Processed food is a major culprit that contributes to a steady and unhealthy weight gain as they are loaded with unhealthy fats, sugars, chemical preservatives, too much salt, etc that do more harm than good.
  • Another major contributing factor to unhealthy weight gain is leading a sedentary lifestyle. Lack of exercise, laziness, procrastination, excuses, low self-esteem all define a person that embraces such a lifestyle. Binge-watching television, being glued to one’s phone, etc all are hobbies, the sooner one quits the better.
  • As per globenewswire.com, lack of sleep or neglecting an uninterrupted night-long sleep wreaks havoc to our physical health, mental health and contributes to unhealthy weight gain as well! Our metabolic functions get disrupted owing to this.
  • Getting worked up or stressed leads to many health issues. The stress hormone cortisol increases hunger pangs in people and an irresistible desire to binge eat takes over one’s mind, adding to calories and unhealthy weight gain.
  • Not being mindful of what and how much one eats is another contributing factor to weight gain. We tend to eat more of what appeases our palette ignoring wholesome, nutritious food. This undoubtedly adds to weight gain.
  • Underlying health conditions like diabetes, eating disorders, hypothyroidism, depressions, PCOS, etc tend to make people gain weight. Certain medicines also cause weight gain as a side-effect.

What Is The Oatmeal Diet

As the name suggests, the oatmeal diet primarily calls for people resorting to this diet plan to consume oatmeal for weight to attain their weight loss goals. Normally people consume oats as a breakfast option but in the oatmeal diet at least 2 meals of the day should consist of oatmeal as the main dish. Oatmeal is basically prepared from dry oats which has various health benefits. The recommended serving size per individual per meal is half a cup of oatmeal. Oatmeal in itself is bland and tasteless but by adding spices like cinnamon, cardamom, some cut fruits or boiled vegetables, etc. one can enhance the flavors and enjoy the meal. Low-fat yogurt, skimmed milk, etc. can also be consumed alongside oatmeal in case one feels hungry. Oatmeal can be prepared and consumed in both sweet and savory forms but be careful, those who prefer it sweet should opt for natural sweetening agents like honey, jaggery, etc. or the purpose of the diet may be lost.

There are 2 common ways in which this diet plan can be followed:

  1. In the first stage, oatmeal is cooked and consumed in its whole-grain form as the main dish in all 3 meals throughout the day. This should be continued for a week. Instant oats should not be used in this plan. Fruits and vegetables of your choice can be added to the oatmeal. After the 1st week, oatmeal should be consumed as the main course in 2 meals during the day and for the third meal, you can go for any healthy, low-calorie meal option of your choice. In this 2nd stage, you can add up on fruits and vegetable intake as well as can use instant oats to prepare your oatmeal.
  2. The other type of the oatmeal diet calls for 2 main meals of the day to consist of oatmeal to be followed for 6 days. Followed by the 7th day consisting of any low-calorie but nutritious meals that need to be consumed. And then to get back to consuming oatmeal the next day.

In both the above options, the third meal can consist of chicken preferably grilled or boiled, lean steak small portion, or grilled fish, with some vegetable fries like that of carrots or zucchini, etc. followed by low-fat fruit yogurt or fruits drizzled with honey as a dessert option.

Pros And Cons Of Oatmeal Diet

Let us round up the pros of the Oatmeal Diet:

  • This diet is highly nutritious as whole grain oats are rich in fiber, consist of proteins, and has zero sugars which is the most preferred choice for weight loss.
  • Oats constitute calcium and iron both of which are beneficial to the body.
  • Oatmeal makes one feel fuller for longer periods and helps to get rid of frequent hunger pangs.
  • Oatmeal is a versatile meal option. Add fruits or vegetables to make the meal seem heavy but with healthy additions.
  • They can be cooked in water, low-fat milk, or adding a little of both and can be consumed both sweet and savory.
  • It is very low in calories contains only about 1.5 grams of fat
  • Oatmeal helps to lower blood pressure and is heart-healthy.
  • Oatmeal promotes better digestion
  • Oatmeal curbs colorectal cancer
  • It is easy to prepare and hardly takes any time or effort.
  • Oatmeal can be consumed hot or cold and can be prepared in advance for ease and timely consumption.
  • Oatmeal is a cheap product so this diet plan goes easy on one’s pocket.
  • Owing to its long shelf-life oats can be bought in larger quantities and stored.

Some cons of the oatmeal diet to keep an eye out for:

  • Oatmeal is very low in calories so be wary of following this diet for prolonged periods as it may reduce nutrition within the body to unhealthy levels.
  • Some people find the repetition of oatmeal as the main dish taxing, so there is a tendency for people to unfollow this diet after a while owing to its monotonous nature. This will hinder the weight loss process.
  • The oatmeal diet is a restrictive diet so the lack of being able to explore more food options to please one’s palate may tend to seem boring to some people and this also may discourage them from continuing the diet plan.
  • Those with underlying health conditions need to strictly consult a doctor before they opt for this dieting method since it is extremely low in calories. For this reason, most doctors don’t approve of this diet.
  • It is a fad diet and encourages crash dieting which is not too beneficial to the body. The lost kgs may get right back into the body once the diet program is stopped in case the person resorts to careless eating once again.

Conclusion 

One would be surprised to know that certain factors which one deems harmless may contribute to unhealthy weight gain. Resorting to diet plans like the oatmeal diet is a safer bet at losing weight but unless there is some form of physical exercise involved coupled with healthy sleep patterns, no magical outcome can come out of any diet plan. One should at all times be mindful of what they eat. Only then can any diet plan grant the desired weight loss result.

The Unbearable Weight Of Diet Culture

For several generations now, we have all been drilled with this one single and mundane notion of there is a very “right” way of eating if you want to achieve a body that is very healthy and attractive. And we are also told that having a body as such will help us lead a much more fulfilling and meaningful life. The reality of this however is of a completely different tone, isn’t it?

Intermittent Fasting

And in at least a decade or so the word “diet culture” has been in the spotlight forever, isn’t it? And what time of every year does it trend the most? It is certainly at the dawn of the New Year! This is when every other person around us including us want to take earnest pledges to tone, shrink, chisel, or in general, alter our bodies. And this previous year of 2020, owing to the breakout of the novel coronavirus, we saw an even more increase in the number of people taking to following a certain specific type of diet to up their immunity game. Some did achieve their body goals, but some simply couldn’t, and this led them to begin eating even more and puff their bodies with all things harmful and bad in the long run. So, all we’re trying to say by mentioning so much is that you need to just stop now and wait right there!

We truly think that you need to firstly, “Detox our bodies from all the bad choices that we made” This whole concept or the language simply implies that our body has been poisoned by latkes, cookies, eggnog, etc. and that there is an urgent need to administer an antidote! Most of us step on the bandwagon of diet only to cheat on it and say that “Oh! I’ll make up for the cheese board I’m sharing with friends now” or “I’ll burn off the calories I’ll be gaining on because of this” We think that diet culture is all of this—it is about following a diet, talking about cheating on it only to be left with a much more damaged health and body and this is so intricately woven into our culture that most of us just fail to be consciously aware of this! Let’s dig a little deeper into this “diet culture” that the world has been following and gain consciousness over the same as well.

So, What Exactly Is Diet Culture?

Diet culture has so many facets and definitions, but if you ask us in a nutshell as to what it would mean, then we’ll tell you to consider it as a set of beliefs that holds thinness as the God and then equates it with health and moral values. And this dear reader has become a very dominant culture in today’s time. It’s just that we fail to notice as it is almost like the water we swim in!

Diet culture is this lens through which we view health, beauty, and our bodies. It is a lens that colors out the way we need to look and feel through our bodies—it is highly intriguing! And in this world of diet culture, people are given this special status of their bodies are thinner, eat always the right things, they are considered to have the correct will power and the right attitude to lead a healthy life.

All this being said, did you know that the success rate of diet stories is just 2% and that the remaining 98% of the stories are all about failed attempts? Considering this, there is no way that you can say a body is healthy only if it has undergone any weight loss! And there is an anti-diet movement that has been formed whose aim is to urge the people out there to question, examine, and ultimately say “no” to diet culture. This is what has given rise to the “body positivity” movement which is trending on all social media forums right now! People have started boycotting the before and after transformation pictures that used to trend once upon a time on social media. The problem here isn’t about following a particular diet, it is about the various choices that diet culture pops in our lives which seem like the right choices we are taking towards a healthy lifestyle but in reality, they are nothing but the wrong choices!

Here Are Some Examples Of Diet Culture

Have you seen how every man and woman end up adoring the Barbie figure? And how most people think that when a woman’s thighs touch each other, they are not healthy or attractive? And oh wait, have you wondered why companies that sell shapewear never go on a loss? These are all nothing but different examples of diet culture. It is in the very essence of diet culture that seed into us the thought that when you feel hungry, instead of feeding the body with much-needed food, we need to push the hunger away by drinking a no-calorie glass of some liquid. We are asked to believe that our body isn’t really hungry and that it’s just a sign of thirst that our body is going through. Have we ever woken up, looked into the mirror told ourselves that we love our body, we love our skin? In fact, we feel horrid at the sight of ourselves in the mirror and say things like let me start a diet to feel better!

What Is So Harmful About Diet Culture?

The anti-diet followers claim that diet culture harms each one of us who are unhappy with our bodies, more so among those of us who have a larger body frame. Here’s a look into some key issues that diet culture poses to each one of us:

  1. It Spreads Discrimination

A majority of us have some of the other childhood memory of being fat-shamed because of our weight, right? People are mocked and bullied because of their weight issues. And this discrimination concerning weight impacts accesses to some of the most important things in one’s life—right from finding a partner in life to getting a well-deserved job. It is extremely difficult for a person who is fat to live a happy and fruitful life in the diet-driven society of today!

  1. It Fuels Businesses To Make Money By Cheating You Off

Americans spend thousands of dollars into attaining the results that diet culture promotes every single year. The weight loss market in America seems to be growing by several notches with every passing day, forget about a year.

  1. It’s A Stage To Make You Feel Like A Complete Failure

If you try and understand a diet on scientific terms, then weight loss diets just don’t work out practically! There is a lack of research or let’s say no research at all that shows any particular diet style or product that promises weight loss 100%. Had there been an existence of any such thing, we all would have been notified about it by now, isn’t it? This is precisely why research claims that 98% of diets in the world today have recorded that many percentages of failure.

  1. It Distracts Us From The Actual Societal Issues Around Us

The individual culture that we all belong to dictates that if we are not thin it is not just a fault in our body but it is a fault as a human as well. Diet culture preaches that we eat those pre-workouts and post-workout drinks and means to get out of the larger frame when it comes to our body first stop however, it does not pay attention to all those societies and communities in our world which lack basic amenities like simple fresh fruits first stop

  1. It Normalizes The Norms Of Disorder Eating

You see, disordered eating is a medical condition. Disorder eating isn’t a condition in you just because you are fat or you have a larger body frame first stop disorder eating is in fact more related to a mental health condition. So, what diet culture says is that if you are someone who has extra weight and is meant to lose weight, then you fall under the category of people who have the disordered eating condition.

How Does One Resist Diet Culture?

Diet culture is nothing but fostering a way of toxic lifestyle amongst us first stop if you want to stay away from getting into diet culture, you will have to continue to pay heat to intuitive eating and also consider looking into health at every size of your body not just when you have gained weight or if you are fat. Never rain at the modifying structure of your body instead aim at transforming your body into a healthy body irrespective of its size and shape.  

Intermittent Fasting Offers Benefits Beyond Weight Loss

Bygone are times when people spoke of diets and workouts for the sole purpose of losing weight alone to resemble magazine models. The current smarter generation, being equipped with the knowledge to match, is gripped with the need to become the best version of themselves where more than weight loss itself, healthy weight loss is prioritized upon, and in the process, they want to ensure their overall health improves. Various new-age methods have been adopted to suffice the same where intermittent fasting seems to have won the hearts of the majority of fitness enthusiasts. This article will cover in-depth why intermittent fasting is preferred over other weight loss plans and the various health benefits it has in store.

Intermittent Fasting

What Is Intermittent Fasting

Intermittent fasting, as the name suggests, is a method of fasting where people are required to fast and eat; repeat the same and continue the process in a similar alternating manner. Extensive studies have been conducted to show the various health benefits that intermittent fasting provides. Apart from assisting in weight loss, intermittent fasting is said to enhance metabolism, provide the body the protection it needs to fight diseases, uplift mood, improve one’s energy level and increase longevity by following a disciplined lifestyle. Mainly based on when you are required to eat, intermittent fasting is easy to follow provided one is determined, dedicated and consistent. The interesting thing about intermittent fasting is that it does not impose any food restrictions as such. Health experts claim that people involuntarily anyway fast daily and this happens when they are asleep. All that intermittent fasting calls for is to fast slightly longer comparatively. There are various types of this fasting method that one can adopt depending on factors like health requirements, convenience, gender, etc. A point to bear in mind is to avoid eating completely whilst fasting and to load up on nutritious food when not fasting. Of the various types, 16/8 method is most preferred where you fast for a 16-hourly period and then eat for 8 straight hours. Other forms are 5:2 fasting, time-restricted fasting, eat-stop-eat, overnight fasting and others.

Health Benefits Of Intermittent Fasting

Just as our mind and body need rest for self-rejuvenation, so does the metabolic system inside of our body. Many a time people tend to overeat which creates havoc within our bodies unseen to the eye. This is where practices like fasting can come in our favor in immeasurable ways. Intermittent fasting specifically holds significance in this regard. Not only does it assist in weight loss but it also provides the body with various other benefits. Let us take a look at some of those:

  1. Blood sugar control – intermittent fasting helps to improve the blood sugar levels of diabetic patients. Many studies have been conducted on the subject to substantiate this claim. Upon calculating the calorie intake of some sugar patients, researchers made them eat for 6 hours straight, with fasting for the remaining hours, for 5 weeks, and found that there was no spike in the blood sugar levels of those people and instead the readings significantly improved.
  2. Better blood pressure readings – for years studies have proved that those who fast for religious purposes have always had healthier hearts as compared to those who don’t fast at all. This automatically led to the belief that practicing intermittent fasting would garner similar results. In the majority of cases with people who followed intermittent fasting, the blood pressure readings garnered satisfactory results. However, it is best to avoid unhealthy habits like smoking, drinking, etc for the best results.
  3. Improved Metabolism – our bodies are naturally equipped with organs and internal parts that help us withstand extreme conditions of drought and food scarcity. So, fasting for a few good hours would do us no harm, provided during the non-fasting period we provide our body with nutritious meals as and when required. Fasting shifts our body’s natural metabolism sufficing the body to withstand the period lacking in food and water. During fasting, when the body lacks in carbohydrates, stored fatty acids and ketones within take their place giving rise to ketosis which in turn efficiently produces the energy the body requires to function. In this manner, fasting helps assist metabolism even in the absence of food.
  4. Reduces inflammation – regular and continuous eating causes the body to function without a break leading to a spike in heart diseases and diabetes. Fasting, however, gives the body time to rest to self-repair the cells which reduce the risk of diabetes, improves heart health and thus results in a significant reduction of inflammation. Several studies have been conducted to back this claim.
  5. Better cholesterol readings – fasting can reduce the bad cholesterol levels in our body also known as LDL. Spike in LDL levels can lead to various diseases so it is important to keep our cholesterol levels under control. In this regard, intermittent fasting can be beneficial to those suffering from high cholesterol issues.
  6. Improved brain health – during fasting, when the body is in the state of ketosis, the protein responsible for the health and sustenance of neurons gets stimulated which in turn improves memory power. Neurons are in charge of transmitting nerve impulses so fasting helps enhance this process. Studies conducted on both animals and humans have substantiated this finding. Verbal memory, ability to think, better decision making are certain areas that showed improvement as a result of fasting.
  7. Intermittent fasting has shown a multiplication in growth hormones for up to 5 times its normal count. This in turn promotes muscle gain and fat loss. It also increases the production of the fat-burning hormone called norepinephrine.

Who Should Refrain From Intermittent Fasting

Intermittent fasting is not designed for everyone to follow as a means for weight loss and to reap other health benefits. Some people who should refrain from this form of fasting are as follows:

  • Those with eating disorders are better off refraining from intermittent fasting, especially those used to binge eating or have bulimia. This is because intermittent fasting calls for following a disciplined diet which may not be possible for the aforementioned set of people. And thus it may cause more harm than good.
  • Those having type 1 diabetes and suffering from chronic health issues(like cancer) are better off refraining from intermittent fasting to avoid adverse health issues.
  • Pregnant women are advised by health experts to not follow intermittent fasting as they need to continuously supply nutrients not only to the baby but to themselves as well. So, eating often is important and fasting during pregnancy is never a good idea.
  • Sportspeople who are undergoing strenuous training sessions need to refrain from intermittent fasting as they need high levels of energy to perform well. Therefore, adequate nutrient intake is essential often in smaller portions, and hence fasting is not a wise choice for them to achieve goals.

Conclusion

Intermittent fasting is a sure shot solution to get rid of those flabs and conquer your weight goals. The countless other health benefits that one can reap by following this healthy fasting method comes by as a boon no doubt. But before blindly following any weight loss routine, always make it a point to speak to your doctor to ensure the chosen method poses no other health risk. Especially those with underlying health conditions need to practice more caution than the rest. And once the doctor gives the green signal know that you are on the right track as long as consistency is made the key to unlocking the fitness goals of your dreams.

12 Possible Ways Intermittent Fasting is Beneficial for Your Health

Intermittent Fasting, also called IF, is hot amongst dieters worldwide. There are many reasons for IF’s popularity. This diet affects most, if not all, systems of your body. You lose weight, improve your response to metabolic disorders like diabetes, lower LDL Cholesterol, blood pressure, and ditch the ugly stomach fat. Phew! And, you live longer and age slower!

Before we dig deep into the health benefits of IF, let’s take a look at what intermittent Fasting is.

Intermittent Fasting is a diet that focuses not on what to eat, but when to eat. It is a way of eating rather than a diet. IF works by making you eat only during a certain time. It designates a specific time of fasting and for eating.

IF is a type of time-restricted feeding in which you eat only in a designated period of eight hours. This means you have your breakfast later in the day and your dinner earlier in the evening, say by 7 pm.

Fasting, as you know, is an age-old concept and is great for health and wellness. It allows your body to use up its stored fat when you fast. And that’s what IF does too.

Intermittent Fasting has made an insurgence thanks to new and very promising research. The heartening news is that the benefits of IF are real. And there is nothing iffy about IF. Read on to know the 12 specific ways it can improve your health.

Intermittent Fasting

Health Benefits of Intermittent Fasting

Research has shown without any doubt that IF can help decrease bad cholesterol and insulin levels in the blood. It can also slow aging, cause weight loss, and reduce inflammation markers inside your system, linked to serious diseases like cancer.

It also improves sleep and digestion and gets rid of pains like bloating and gas.

Here are the 12 main benefits of IF: –

  1. IF Causes Weight Loss

This is the main reason that people switch to Intermittent Fasting. Any type of IF (there are many versions) leads to weight loss.

The crux of the matter is related to how our bodies use glucose stored by the liver for energy. The time required for your body to shift to burning stored fat from using glucose is 10-12 hours. When you are eating normally, your body uses glucose for energy taken from your meal. The fat in your meal is stored in the body fat tissue.

But what happens during fasts is that your body’s glucose stores are depleted very fast, and the stored fat is broken down and used for energy.

The Journal of the Academy of Nutrition and Dietetics has many documented studies that show that IF can cause a weight loss within the range of 1.3 to 8 percent.

  1. IF Reduces Blood Pressure

IF can reduce elevated blood pressure. Studies have proved this. IF has been linked to an increased or greater reduction in systolic blood pressure (the lower number).

Unhealthy blood pressure levels can increase your risk of getting heart disease, kidney disease, and stroke.

  1. IF can Reduce InflammationMarkers

IF can reduce inflammation levels. During the fasting period, inflammatory markers are lower than usual, according to numerous studies.

  1. IF Lowers ‘Bad’ Cholesterol

LDL is the bad cholesterol that can raise your risk of stroke and heart disease. IF lowers LDL and also brings down the levels of triglycerides, a type of fat that causes plaques in arteries.

  1. IF Improves Digestion 

Intermittent Fasting can improve digestion. It reduces bloating and gas.

  1. IF Boosts the Functioning of Your Brain

IF improves concentration levels. It can fight the decline in memory that comes with aging because it improves the connections in your brain, and it can also reduce amyloid plaques that happen in Alzheimer’s. It also reduces inflammation inside the CNS, reduces oxidative stress and blood sugar.

  1. IF can Protect You Against Cancer 

Studies show that alternate-day Intermittent Fasting can reduce your risk of cancer. It may decrease the risk of you developing lymphoma. It can also limit the survival of tumors and the slowing down of the spread of cancer cells.

  1. IF can Increase the Cleaning Out of Damaged Cells

Your body gets rid of damaged cells during IF. This detoxification that happens due to halting of eating allows your body to heal and get rid of junk inside body cells that can accelerate aging.

  1. IF Reduces Insulin Resistance

Intermittent Fasting makes your body more receptive to insulin. It can stabilize blood sugar levels in people with type-2 diabetes too.

Insulin resistance is a marker of type-2 diabetes. Fasting causes insulin levels to fall, and this is how IF can reduce the risk for type- 2 diabetes as the insulin levels are normalized.

This is why nutritionists advise that people with type-2 diabetes should approach IF with caution. It can lower their need for insulin or diabetic medication and this increases their risk for low blood sugar, which can also land them in a coma.

Always check with your health provider before trying IF if you have diabetes.

  1. IF Lowers the Risk of Heart Disease 

When insulin levels in your body drop, your heart attack risk falls. Congestive heart failure is the foremost cause of death amongst people with type-2 diabetes.

  1. IF Fights Aging 

Intermittent Fasting increases your lifespan. This is mainly because Fasting builds resistance to age-related diseases like degenerative inflammatory diseases.

  1. IF Improves Sleep

If you finish your last meal by 4 pm or 6 pm, you have many hours before you go to bed. This way, you improve the quality of your sleep. Having your dinner in the evening means you’ll have digested your dinner by the time you hit the bed, which means better sleep.

Going to sleep with a full stomach can lead to bad sleep. It can cause acid reflux or heartburn, which can lead to disturbed sleep.

Another theory is that IF regulates the circadian rhythm, which affects your sleep patterns. If your circadian rhythm is regulated, you’ll fall asleep easily and wake up feeling sharper.

However

Another thing that begs a mention is that most research related to the health benefits of Intermittent Fasting are animal studies or ones conducted using a small sample size. We need larger studies to be sure about the health benefits of IF.

It also seems that most health benefits of Intermittent Fasting like lowering of bad cholesterol and weight loss disappear once you stop IF. 

Doing IF Safely

A gradual decrease in the hours and days of restricted eating over four months will make sure that you are not faced with the ill effects of restricted eating.

Experts also recommend that you decrease the number of calories consumed on your fasting days gradually to remain fit and healthy.

Also, if you start this diet, you must take care to eat healthy foods that include whole grains and healthy fats and protein. You should stay away from junk foods and limit saturated fats, sugar and refined carbohydrates like in pasta.

You can’t eat whatever you want on the days that you are allowed to eat normally during IF as this can lead to disordered eating and what’s called eating disorders like bulimia and anorexia. You should also remember to stay well-hydrated during the days you fast.

Children, underweight or malnourished people, and those with a history of eating disorders should not do intermittent Fasting at all.

7 Benefits of Almonds That Will Surprise You

Almonds and its Nutrients

In today’s world, Fat loss often considered one of the major obsessions. But on the other hand, Fat is also vital to carry out various functions of the body. Among those functions, one is the absorption of vitamins from soluble fats. Almonds are the clear winner when it comes to boosting of absorption of Vitamins from the fats. The nutritional substances found in almonds are naturally low in sugars. Almonds are rich in fiber, protein, vitamin A, D, E, magnesium, potassium, calcium, iron, and Healthy Fat. The nutritional profile of almonds makes them the lowest-calorie nuts. All the nutrients help in the process of nutrient extraction to the body, along with cholesterol synthesis.

Almonds

Benefits

Almonds almost consist of 17 nutrients in every one ounce, i.e., 28 grams, which are around a handful of 20-24 almonds. Almonds might seem like just a member of the nuts family, but it has surprising health benefits. Let’s see how routine consumption of almonds can benefit in so many ways to our body:

Improves Digestive Health: Almonds are rich in fiber, one of the significant elements of digestion. Almond and its skin promote the good gut bacteria. Our body has several good bacteria that are required to digest food and turn it into nutritional elements. Almonds increase these excellent bacteria due to its present probiotic compounds, thus supporting a healthy digestive system.

Almonds primarily represented in Ketogenic diets as many times, and the keto diet does not provide enough fiber to the body, increases constipation and diarrhea. The fiber in almonds helps feed with the healthy bacteria in your gut and manage to increase their population preventing ailments and nutritional deficiencies.

Act as an antioxidant: Almonds are a great source of antioxidants. Oxidative stress in the body increases inflammation. Oxidative stress by free radicals accumulation leading to cell damage. Almonds associates with lower levels of oxidative stress and inflammation because of the nutrients that are anti-inflammatory and antioxidant. Antioxidants prevent diseases and aging.

Further aging involves diseases that might attack our memory. Almonds help in boosting brain health because of reducing oxidative stress. Thus the antioxidative nature of almonds has a protective impact over cells.

Lower cholesterol: Almonds are among the best foods to help lower cholesterol naturally. Low-density lipoprotein (LDL), well known as bad cholesterol, comes with the risk of heart diseases. Almonds are high in fat too, but the fat present in almonds is unsaturated and does not promote unhealthy cholesterol. Instead, the study shows that unsaturated fats improve a person’s blood cholesterol status.

Almonds promote high-density lipoprotein that means good cholesterol in the body. Healthy cholesterol levels lower your cardiovascular risks. Hence, routine consumption of almonds help protect the heart health

Lower Blood pressure: Almonds promote healthy artery walls as it blocks the plaque, which can clog arteries from blood flowing. Almonds are an excellent supplement for those who suffer from high blood pressure. Studies also suggest that high magnesium deficiencies can lead to high blood pressure, and almonds being rich in magnesium can prevent deficiency.

Magnesium also increases insulin sensitivity. People with diabetes are always struggling with insulin resistance, and almonds are excellent sources of magnesium that can reduce resistance. The excellent fiber content present in almonds also helps blood sugar regulation. Experts also say Almonds prevent blood sugar spikes after meals if consumed in the correct proportion. Hence, a correct serving of almonds in a day can help maintain blood sugar levels and reduce diabetic complications too.

Improves Heart Health: The primary benefit of almond is that it controls bad cholesterol and promotes high-density lipoprotein in the body, in turn, reduces the risk of heart diseases. Almonds also improve vascular function by helping blood vessels relax and reduce artery stiffness. The antioxidant property of almond reduces oxidation in bloodstreams and improves blood flow.

The substances in almonds, especially the antioxidant flavonoids, a plant present probiotic compounds that are present in the skin of almonds, prevent the risk of developing cardiovascular diseases and having a heart attack. Minerals present in almonds like magnesium, calcium, potassium, copper, manganese, and arginine, plays a vital role in heart health and support cardiovascular function. Vitamin E in almonds also acts as an anti-inflammatory flavonoid and reduces inflammation in the body. Thus almonds promote smooth blood flow to heart reducing heart risks.

Improves cognitive function: Almonds improve not only memory skills but also overall brain function. Nutrients present in almonds are a great source to keep brainpower in check. The antioxidative property of almond combats inflammation and oxidation that prevents brain aging and memory decline.

Vitamin E present in almonds prevents cognitive decline. Also, studies have proved that almonds have neuroprotective benefits and prevent neurological disorders. Hence, including a serving of almonds can help you delay the cognitive aging process.

Aid weight regulation: Studies have shown that regular consumption of almonds reduces obesity. Almonds are a very preferred healthy food because of its nutrient profile, which makes it less calorie nut, improves gut bacteria, and promote digestion, suppresses appetite, fat burning, and antioxidation reduce oxidative stress. All these properties, one or the other way, helps to maintain weight.

Almonds contain several nutrients that help the body to break food and convert it into nutrients or get digested in the body. Also, nuts are said to increase metabolism levels in the body. Almonds make people feel satiated, and feeling full can help lose weight as they tempt less to eat unhealthy snacks. Almonds are weight loss friend nuts, and its nutrient profile enhances weight loss. Almonds reduce BMI and also reduces waist circumference. By keeping the digestive system on track, being an insoluble fat Almond are a great choice to maintain a healthy weight.

In addition to one’s dietary plans, one can use phen24 weight loss formula that assists in accelerating the healthy weight and feeling better through their two-time doses.

How to consume Almonds daily

Almonds are handy snacks and easily included in meals. Soaked almonds or natural almonds both are high in nutrients. As almonds make you feel full and suppress hunger. It’s always recommended choosing a handful of almonds over other unhealthy snacks. If you can’t control the portion size or the snack part just doesn’t work for you, you can simply start including it in your meal.

Below are some tips:

  • Replace the chicken garnishing with roasted almonds
  • Use in salad dressing
  • Sprinkle it over your regular yogurt
  • Add it to your cereals
  • Add up in your smoothie
  • Top your cookies, pancakes, waffles
  • Soak overnight and enjoy with breakfast
  • Pack with your on the way meal
  • Keep a handful beside your water bottle
  • Serve sliced almonds on curried vegetables

Conclusion

Almonds are the clear winner when it comes to the level of nutritional value. Almonds are naturally low in sugars has its benefits consumed with a meal, before a meal or at any time of the day. Almonds have many other benefits like it support immunity, provides omega fatty acid three and proteins equivalent to eggs. Its properties make it an excellent snack to people dealing with weight gain as it has some fantastic fat, insoluble components that promote nutrition extract and doesn’t promote fat collection in the body. Almonds also increase metabolism levels and help in reducing overweight.

Rich in minerals, vitamins, proteins, fibers, and other vital substances present in almonds promotes a healthy life. Many people misunderstand that almond is just tasty and rich in fats and doesn’t carry that much nutritional value. But almond has many other benefits that have a direct effect on the body’s blood flow and the brain’s functions too. Right from maintaining cholesterol levels in the body to help open the clog arteries to keep blood flow smooth almonds can reduce heart risks. Along with heart, almonds also help in preventing memory diseases and cognitive dysfunctions.

Almonds are highly suggested to vegans as its high fiber content fulfills the incomplete proportion that you get through meals. Fibers help in digestion and prevent constipation, helps to keep the stomach clean, and maintain a healthy lifestyle.

Almonds being so versatile nuts as they are suitable to blend in the diet in many ways. Whether consumed whole, sliced, chopped, or through butter, flour, it is yummily satisfying and has equal benefits.