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HOW TO NAVIGATE EFFECTIVELY WITH THE INTERMITTENT FASTING

 

IF simply involves switching between fasting and eating on your normal schedule.
This method could help you manage your weight and ward off chronic diseases if monitored and done effectively.

BASIC CONCEPTS
Before going into this practice, it is important to know what it entails.
Some basics to know:
– you have to skip one meal
– you can still have your favourite healthy meal while fasting
– you can drink water while fasting
– you can have no-calorie beverages while fasting. Examples include coffee, green or black tea.

So for everyone that has heard about IF or has practised it before, normally, you would skip breakfast while fasting, because it feels easier.
-But, according to a research carried out by USDA economic research service, it was noticed that skipping dinner, reduced more daily calories and lowered diet quality the least when compared to skipping breakfast or lunch.
-Also note that your night fast should be longer than 2 hours and shorter than 24 hours

TYPES OF IF
There are basically 3 popular types of IF:
– 16:8 method
– 5:2 method
– eat-stop eat method.
Others include OMAD, and warrior diet.

16: 8 METHOD


This method involves restricting your eating to just 8 hours windows in a day. you have to fast for the remaining 16 hours of that day.
– It is the most popular and preferred style
– A 2016 study found that when combined with resistance training, the 16/8 method helped decreased fat mass and maintain muscle mass in male participants.
– A more recent study found that the 16/8 method did not impair gains in muscle or strength in women performing resistance training

5:2 METHOD


This method involves eating normally for 5 days in a week, then restricting your calorie intake to 500 calories for the remaining 2 days.
– According to a 2018 study, the 5:2 diet is just as effective as daily calorie restriction for weight loss and blood glucose control among those with type 2 diabetes.

EAT-STOP-EAT METHOD
This method involves fasting for 24 hours twice or thrice a week.
– Fasting for 24 hours would lead to a metabolic shift and ause your body to use up fat
– But staying off food for 24 hours might lead to binging and overconsumption.

IF AND YOUR HORMONES
– IF positively affects the human growth hormone (HGH), especially when done adequately. These hormone levels increase when you do IF, and higher levels of this hormone facilitate fat burning and muscle gain.
– IF also increases the amount of norepinephrine in our bodies which help to breakdown body fat and facilitate it use for energy
– intermittent fasting decreases androgen markers (i.e., testosterone and the free androgen index (FAI)) while increasing sex hormone-binding globulin (SHBG) levels in premenopausal females with obesity.
– fasting may prove to be a valuable tool for treating hyperandrogenism in females with polycystic ovarian syndrome (PCOS) by improving menstruation and fertility.

BENEFITS
WEIGHTLOSS: A 2014 review of scientific literature found that IF can cause 3–8% weight loss over 3–24 weeks, which is a significant amount. Also, participants lost 4-7% of their waist circumference.
CAN REDUCE INSULIN RESISTANCE: IF can help reduce insulin resistance. According to research, it can help reduce blood sugar by 3–6% and fasting insulin levels by 20–31%.
HEART-HEALTH: IF may help to reduce bad cholesterol, and blood triglycerides.
OXIDATIVE STRESS: IF may help reduce inflammation (a key factor in disease processes) and oxidative stress.
BRAIN HEALTH: may increase the brain hormone brain derived neurotrophic factor (BDNF) and may help in the growth of new nerves. it also may help prevent alzemheirs
DECREASE IN APPETITE: according to research, time-restricted fasting (16 8), decreased mean ghrelin levels, increased fullness in participants, and decrease the desire to eat.
Also, in the first 12 hours of fasting, there is a slight increase in ketone bodies, this helps in appetite suppression.

POSSIBLE DOWNSIDES
– Malnutrition: if not done properly, intermittent fasting could lead to serious malnutrition. some very vital micronutrients and electrolytes might be lacking in your diet if not monitored.
– Dehydration: during a fast, your body tends to release water and salt via the urine. if this water isn’t replenished, you get dehydrated.
– Bad breath: during fasting, fat is used up majorly as fuel. fat metabolism leads to acetone formation which can affect your breath
-fatigue and low energy: when fasting, especially if you are not adequately monitored, with an inadequate intake of calories, you tend to be fatigued due to a low intake of calories
5. Headaches and lightheadedness: this is most common in intermittent fasting and occurs within the first few days especially if you’re a newbie.
6. Hunger and cravings: normally you’d feel hunger cues during your fasting. they tend to be heavier if you don’t do it well.
Most of these side effects should disappear in 2 weeks,

TIPS TO NAVIGATE EFFECTIVELY
• Know your nutrient needs
• Always incorporate proteins into your eating window
• Know your energy requirements
• Always stay hydrated
• Avoid overeating/undereating
• Maintain a balanced diet
• Try out the different types of IF
• Keep track of your journey
• Adapt a suitable workout routine
• Plan meals
• Speak to a registered dietitian

WHO SHOULD NOT BE ON IF?
• If you are underweight
• If you have a history of an eating disorder
• If you are pregnant
• If you are breastfeeding
• If you are on insulin (type 1)
• Anyone with immunosuppression
• Transplant patients
• Chronic kidney diseases
• Poorly controlled diabetes (unless an endocrinologist is involved).
• Adolescents and kids
• Elderly (muscle mass)

SUMMARY
The intermittent fasting pattern of eating is quite a beneficial one with side effects that can easily be managed. But, it is important that you are monitored by health practitioners before delving into this type of diet.
Also, before starting, be sure of the type of fast that would suit your lifetyle and schedule.

SOURCES:
-https://www.hopkinsmedicine.org/health/wellness-and-prevention/intermittent-fasting-what-is-it-and-how-does-it-work
– https://www.healthline.com/nutrition/6-ways-to-do-intermittent-fasting
– https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3680567/
– https://pubmed.ncbi.nlm.nih.gov/31525701/

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General Research

5 FOODS THAT CAN HELP WITH ANXIETY

Anxiety can be normal when you’re worried about the outcome of an event, when you’re scared about the future, or when you are expectant. But, recently,  anxiety can be an indicator of an underlying underlying disease when feelings become excessive, all-consuming and interfere with daily living.

How you deal with anxiety matters a lot, so it doesn’t escalate and become a disorder.

Sometimes, anxiety could be as a result of:

  • Battling with a mental health issue such as depression can raise the chances of having anxiety.
  • Going through negative life events like, emotional and verbal abuse, sexual assault, losing a loved one, and much more.
  • The use of certain medication which has an effect of stimulating the nervous system resulting in symptoms of anxiety.
  • Having certain underlying illnesses such as diabetes, hypertension, obesity, can make you anxious all the time.

In reality, anxiety does more than just getting you scared, worried, or perhaps disconnected from people. It can raise alarm for certain health concerns such as,

  • Having psychological issues which include bipolar disorder, mood swings, psychotic disorder, eating disorder, and much more.
  • You may get tempted to abuse substances like drugs, or alcohol.
  • The digestive tract gets compromised
  • Insomnia may become the new norm
  • Poor quality of life takes the lead

Have you been battling with anxiety for some time now, and have tried quite a lot but still faced with such? Relax, there are dietary means to help curb its effect: 

  • Try bananas- yes! You heard right. Bananas are so helpful when it comes to anxiety management. Findings have shown that consuming bananas can help keep anxiety symptoms far from you. This fruit is a natural beta-blocker that helps block the effect of adrenaline which can trigger anxiety. A research showed that women who ate about 2 fingers of bananas daily were less likely to report symptoms of anxiety. Also, the B vitamin content of banana helps in the production of serotonin (the feel good hormone) which improves mood and anxiety. Findings have also shown that tryptophan (an amino acid) found in banana reduces anxiety and promotes rest and relaxation. 
  • Incoporate fatty fishes- foods such as salmon, mackerel, has been shown to help improve anxiety symptoms effectively. A study reported that individuals who battled anxiety and consumed fatty fishes had their symptoms reduced by 18-34%. Also, another study reported improvements in patients by 20% after consuming fatty fishes for about 3 months. 
  • Incorporate turmeric into your diet- curcumin, an active component found in turmeric has been proven to help perform wonders when it comes to anxiety. It helps to support the gut microbiota, reduces inflammation which alters the feel good hormones (serotonin, dopamine) by increasing the chances of anxiety. A study showed that individuals who consumed turmeric for about 30 days had their anxiety symptoms reduced. 
  • Stock up on yogurt- findings have shown that there is a link between the gut health and the brain. Consuming a food such as the low fat yogurt can help improve the gut health which would positively slow down stress and anxiety. Findings have shown that chronic inflammation may partly influence anxiety and consuming foods such as yogurt would be helpful. 
  • Chamomile : it’s a herb that could be made into tea. It contains some antioxidants that can help lower inflammation associated with anxiety. Also,  it may help regulate the hypothalamic-pituitary-adrenocortical (HPA) axis, a central part of the body’s stress response.

Remember, you can keep anxiety at bay by just consuming the right quantity of these foods in your diet. Thinking of how to start? Your dietitian is here for you. We are just a click away!

SOURCES:

1.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3600408/

2.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7728608/

3.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3839572/

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Diet Therapy of Diseases

Home remedies for stomach uclers.

Ulcers are sores that can develop in different parts of the body, maybe due to inflammation or bruises. 

Gastric ulcers, however, are sores that develop in the lining of the stomach. They are very common and can affect both young and old, men and women alike. 

Unlike popular belief, prolonged hunger is not the actual cause of gastric or stomach ulcers but an infection caused by the Helicobacter pylori bacteria which can alter the environment of your stomach.

Other common causes include stress, smoking, excess alcohol consumption and the overuse of anti-inflammatory medications, such as aspirin and ibuprofen.

This article therefore would point to some simple home remedies for ulcer pains. 

1. Cabbage Juice

This particular juice has been used decades before the advent of antibiotics for the treatment of stomach ulcers.

Cabbage juice is rich in vitamin C, an antioxidant shown to help prevent and treat H. pylori infections. These infections are the most common cause of stomach ulcers. 

To back this up, several studies have shown how effective this juice is in managing ulcer symptoms. 

In one study, 13 participants suffering from stomach and upper digestive tract ulcers were given around one quart (946 ml) of fresh cabbage juice throughout the day.

On average, these participants’ ulcers healed after 7–10 days of treatment. This is 3.5 to 6 times faster than the average healing time reported in previous studies in those who followed a conventional treatment (9Trusted Source).

2. Turmeric

Turmeric is a spice well known for its yellowish colour.

The active compound in turmeric, called curcumin has been found to have medicinal properties which includes improved blood vessel function and reduced inflammation (a major cause of several diseases).

For ulcers, turmeric can help prevent damage caused by H. pylori infections. It may also help increase mucus secretion, effectively protecting the stomach’s lining against irritants. 

Limited studies have been done in humans. One study gave 25 participants 600 mg of turmeric five times per day.

Four weeks later, ulcers had healed in 48% of participants. After twelve weeks, 76% of participants were ulcer-free.

In another, individuals who tested positive for H. pylori were given 500 mg of turmeric four times per day.

After four weeks of treatment, 63% of participants were ulcer-free. After eight weeks, this amount increased to 87%.

3. Probiotics

Probiotics are live microorganisms that offer an array of health effects ranging from your gut to your mind. 

Also, they have ability to fight ulcers as they displace the virus causing the ulcer, if its caused by H,pylori. They introduce new and healthy bacteria to the gut environment.

Although the way this works is still being investigated, probiotics seem to stimulate the production of mucus, which protects the stomach lining by coating it.

Probiotic-rich foods tend to also help stop acid production and also reduce gastric issues especially diarrhoea. 

Good sources include pickled vegetables, kempeh, miso, kefir, kimchi, sauerkraut and kombucha, Pap.

These foods can help manage ulcer symptoms and ease ulcer pains, they don’t have the ability to cure ulcers. So, it won’t be advisable to leave your drugs and focus on only these foods.

SOURCES

– https://www.healthline.com/nutrition/stomach-ulcer-remedies#TOC_TITLE_HDR_11

– https://pubmed.ncbi.nlm.nih.gov/19220208/

– https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4906699/

– https://pubmed.ncbi.nlm.nih.gov/12892889/

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General ResearchLifeStyle

ALCOHOL AND THE RISK FOR HYPERTENSION

 

Do you know what is funny? How people think alcoholic beverages can be taken without caution because most of them seem to be bitter.

So, you see people taking bottles/cans of beer, and shots of spirits at a sitting, feeling it won’t be detrimental to their health.

Our work-hard-party hard kind of lifestyle has made it possible for the risk of hypertension to be increased especially among youths. Hypertension is a lifestyle disease, so we must all be able to look at our lifestyle and make a change to it.

Also, the idea that alcohol is a stress reliever, makes it possible for people to consume without caution which in turn hurts the liver and brain, possibly leading to hypertension

WHAT IS THE LINK BETWEEN ALCOHOL INTAKE AND HYPERTENSION?

Alcohol is one of the modifiable ways to reduce hypertension. The link between alcohol and hypertension is clear as alcohol is a major contributory factor in hypertension

Studies have shown that taking more than three alcoholic drinks a day can increase the chance of developing hypertension in later life by up to 75%.

Alcohol has both direct and indirect links to hypertension: It can cause you to gain weight which is linked to hypertension, and it can also directly affect your blood pressure readings.

Furthermore, alcohol may stimulate adrenals which release adrenaline. When adrenaline is released, it leads to increased cardiac output, increased heart rate, and increased systolic blood pressure.

BUT RED WINE IS GOOD FOR MY HEART?

Well, several past studies have made this popular. The idea behind this is that grapes used in making red wine contain reservatol and can help keep the heart and provide other benefits. But truly, the amount of reservatol in red wine is affected by the processing, fermentation, and even aging of wine and cannot be sufficient to provide any heart health benefits as purported.

It is important to pay attention to your lifestyle: quit binge drinking, reduce or stop consumption of alcohol if you’re on blood pressure medications or have a family history, try abstinence!

SOURCES:

– https://www.medanta.org/patient-education-blog/the-truth-about-alcohol-and-hypertension/#:~:text=Drinking%20too%20much%20alcohol%20can,doubles%20the%20risk%20of%20hypertension.

– https://pubmed.ncbi.nlm.nih.gov/18259032/

– https://www.drugsandalcohol.ie/24301/1/Alcohol-and-Hypertension_Factsheet.pdf

– https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4038773/#:~:text=It%20is%20possible%20that%20alcohol,oxidative%20injury%20to%20the%20endothelium.

 

 

 

 

 

 

 

 

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LifeStyle

IMPORTANT ALTERNATE SPICES FOR HYPERTENSIVE PATIENTS

For those who have been living with hypertension and those newly diagnosed with it, one struggle you would obviously face is the taste of your foods. Because, its well know to reduce salt intake and probably take out bouillon cubes.

The fact remains that you are supposed to reduce salt and bouillon cube intake, but your foods can still be tasty when you utilize natural herbal spices.

There are natural spices available everywhere that can be incorporated into our daily cooking, they help add aroma and even savor to our meals, but importantly so, they also help to manage blood pressure (evidence-based), so you might want to consider these spices.
With this write up, we’ll uncover some of those spices:

1. GARLIC: Garlic is rich in compounds that may be beneficial to health, especially sulfur compounds called allicin. Allicin may help to increase blood flow through the arteries and also help lower blood pressure.
According to some reviews of studies, garlic was almost as effective in reducing blood pressure as the drug atenolol.
Apart from the aftereffect on the mouth, the garlic-onion combo is quite a great one for cooking, you should try it.

2. CINNAMON: Cinnamon is an aromatic spice from the bark of a tree. It has been used in ancient times to help treat heart conditions and blood pressure.
Some studies show that taking cinnamon reduced systolic and diastolic blood pressure by an average of 6.2 mm Hg and 3.9 mm Hg, respectively.
The good thing about this spice is that it can be eas


ily incorporated into meals

3. GINGER: the versatility of this spice is top-notch and unmatched. It has also been used in ancient times to help manage some heart and circulation problems in alternative medicine.
Ginger can be used to manage blood pressure by acting as a natural calcium channel blocker and natural ACE inhibitor (both are blood pressure medications).

4. CARDAMOM: cardamom is another important spice in cooking that has blood pressure-lowering properties. It has a distinctly delicious and slightly sweet intense flavor which makes it unique.
Cardamom helps reduce blood pressure by acting as a diuretic.
A diuretic is a compound that helps take out the water through urination
Cardamom can easily be incorporated into cooking and baking

6. CLOVES: cloves are dried flowers of the clove try, they can be used whole or ground as a spice. Cloves contain a compound called eugenol which helps to cause vasorelaxation (i.e reduction in tension of blood vessel walls). This action thereby helps to reduce systolic blood pressure. Apart from its unique flavor and fragrance, cloves help to lower blood pressure levels.

7. BASIL: this flavorful herb contains compounds that act as antioxidants and also has the ability to provide various health benefits and reduce blood pressure
Sweet basil contains eugenol which acts as a natural calcium chain blocker
This spice contains compounds that help relax blood vessels and allow for easy flow of blood through arteries.

Looking at the above-mentioned spices, you might have come across most of them or just a few.

Your foods don’t need to be less tasty, and your blood pressure can also be managed better if you try incorporating these spices into your diet
Please note that these spices aren’t an alternative to your medications

 

SOURCES:
– https://www.healthline.com/nutrition/herbs-to-lower-blood-pressure#Managing-high-blood-pressure
– https://pubmed.ncbi.nlm.nih.gov/24921632/
– https://pubmed.ncbi.nlm.nih.gov/19505553/
– Verma T, Sinha M, Bansal N, Yadav SR, Shah K, Chauhan NS.Nat Prod Bioprospect. 2021 Apr:11(2):155-184. DOI: 10.1007/s13659-020-00281-x. Epub 2020 Nov 11.PMID: 33174095 Free PMC article.
– Medicinal Plants in the Treatment of Hypertension: A Review.
– Kamyab R, Namdar H, Torbati M, Ghojazadeh M, Araj-Khodaei M, Fazljou SMB.Adv Pharm Bull. 2021 Sep;11(4):601-617. DOI: 10.34172/apb.2021.090. Epub 2020 Nov 1. PMID: 34888207 Free PMC article.

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General Research

3 REASONS YOUR BLOOD SUGAR FLUCTUATES

Blood sugar readings can be fickle; and this is regardless of whether you were just diagnosed recently, or you’ve been diagnosed over a long period of time.

Apart from the fact of its fickleness, it is also very important that it is always in check and managed well

Proper blood glucose management can help to prevent you from potential diabetes complications like nerve damage, kidney disease, vision problems, heart diseases and stroke

Learning how different habits and factors can cause blood sugar to fluctuate can help you prepare for, and predict fluctuations

It is important to note that some of these factors are out of control; even though you stick to your medications and diet, your blood sugar will still tend to fluctuate.

But that doesn’t mean it cant be prepared to defend against those fluctuations. Keep reading to see factors that could affect blood sugar and what to do about them.

1. DEHYDRATION: sounds awkward right? Well, being dehydrated and having diabetes are co-related. When your body is short of enough fluid supply, the sugar in the cells tends to be high concentrated and this leads to hyperglycaemia.

To make things worse, high blood glucose leads to excessive urination, which can in turn increase dehydration.

So, if you have been diagnosed with diabetes, it is in your interest to stay hydrated always, especially with water.

  • 2. SOME MEDICATIONS AFFECTS BLOOD SUGAR: apart from your oral drugs to help manage diabetes, some other over-the-counter drugs you’re on can alter glucose readings.

Drugs used to treat inflammatory conditions, autoimmune disorders, and asthma can cause a spike in blood glucose.

3. DAWN PHENOMENON: you might have experienced this one time or the other when your blood sugar levels spike at early mornings even if you did so well with your drugs and diet the previous night.

It might just be dawns phenomenon: your body releases cortisol during 2am-8am, and this hormone has a way of making your body less sensitive to insulin.

You should check with your doctor if this continues regularly.

Apart to inadequate management and abuse of oral glycaemic drugs, some other factors might be influencing your blood sugar readings

You have noticed that your crossed all your T’s and dotted all your I’s and still? Just maybe, these factors are involved.

 

SOURCES:
– https://www.everydayhealth.com/type-2-diabetes/symptoms/surprising-causes-of-blood-sugar-swings/
– https://www.cdc.gov/diabetes/library/spotlights/blood-sugar.html
– https://www.mayoclinic.org/diseases-conditions/diabetes/expert-answers/dawn-effect/faq-20057937#:~:text=The%20dawn%20phenomenon%2C%20also%20called,a.m.%20%E2%80%94%20in%20people%20with%20diabetes.
– https://www.ncbi.nlm.nih.gov/books/NBK430893/

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Uncategorized

Gall stone vs kidney stone

It is normal to sometimes get things mixed up especially when they seem to share some similarities such as gall stone and kidney stone, chronic acid reflux and ulcer but we would be focusing on these most common two diseases, “gall stone and kidney stones”.

  1. So many people actually have gall stone but would mistake it for kidney stone. Well, worry less if you probably fall into this category. This article would help enlighten you more on the differences of both types of stones.

Gall stones or kidney stones are two conditions that could cause excruciating pains to any individual, but some people really don’t know they are both different preventive measures and treatment approaches. 

CHARACTERISTICS OF KIDNEY STONES AND GALLSTONES

  • Gall stones are cholesterol deposits that resemble pebbles, WHILE kidney stones are cement-like and are made of dissolved minerals in the urine 
  • Gallstones are found inside the gall bladder WHILE kidney stones develop in the urinary tract 

SIMILARITIES AND SYMPTOMS OF KIDNEY STONES AND GALLSTONES

  • Kidney stones are small as sand grains and grow larger causing pain when you try to urinate WHILE gall stones can be as small as sand grains too and can grow as big as a golf ball 
  • Kidney stones comes with symptoms like blood in the urine, painful urination, inability to urinate frequently WHILE gall stones come mostly with nausea, vomiting, fever and sweating.

      CAUSES KIDNEY STONES AND GALLSTONES

  • For kidney stones, foods that are high in sodium, animal protein can increase the risk of developing kidney stones. Foods like processed meat, canned/ tinned foods etc
  • WHILE a diet high in fat and cholesterol can contribute to gallstone formation. 

 RISK FACTORS OF KIDNEY STONES AND GALL STONES 

  • People that have a family history of kidney stones and who are middle aged adults are at higher risks of developing kidney stones 
  • WHILE adults over 40, especially women and those who are overweight are at higher risks of developing gallstones

TREATMENT/MANAGEMENT OF KIDNEY STONES AND GALL STONES

  • Kidney stones can be treated by removing the stones or adhering to a diet that controls the intake of the type of stone formed 
    • Gallstones can be treated by removing the gall bladder unlike kidney stones also and a diet with controlled cholesterol and low fat. 

PREVENTION OF GALLSTONES AND KIDNEYSTONES 

  • To prevent gallstones, while trying to lose weight, make sure to do it slowly and correctly. Don’t skip meals and exercise regularly. 
  • Careful with the use of birth control pills to prevent gallstones
  • Kidney stones can be prevented in a very easy way: just drink lots of water and maintain a healthy fluid level every day 

If you’re experiencing any of these symptoms mentioned above, it is very important you contact health care givers and professionals so they could help treat whichever stone it may be.

SOURCES:

Singh VK, Singh V, Rai AK, Thakur SN, Rai PK, Singh JP

Appl Opt. 2008 Nov 1; 47(31):G38-47.

[PubMed] [Ref list]

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LifeStyle

What happens when you remove carbs

You know, the idea behind weightloss for so many people is removing a particular food group from their diet

And that food group that has suffered a lot is carbs.

You know, the advent of the keto-diet, Atkins diet, and other “ low carb diets” can make you question the health benefits of carbs in our body and even label carbs as “bad”.

Lets do that same explanation on how carbs affect weightloss and why you get to lose weight easily when you take off carbs

So, what are Carbs?

Basically, carbs are one of the three macronutrients that form a major part of our diet. Other macronutrients are protein and fats. All these macronutrients provide the body with energy usually measured in calories.

There are basically 3 types of carbs found in food and they are:
1. Refined Carbs: these type of carbs have been processed, and during the processing, some vital nutrients especially fibre has been removed, leaving just sugars. It is very easy for these types of carbs to spike your blood sugar and lead to other complications Examples include some breakfast cereals, white flour, pastries, snacks, sodas.

2. Dietary Fibres: also a type of carbs which aids easy digestion and help reduce blood glucose spikes. Examples include leafy vegetables like spinach, broccoli, ugwu,tete etc.

3. Starch: also found in plants and slowly release energy to the body throughout the day. Examples include potatoes, yam, plantain, whole wheat or white bread, brown or white rice.

These foods also contain varying amounts of dietary fiber which could provide extra health benefits.

Can Carbs make you Fat?
Whatever food consumed in excess would definitely lead to fat gain over a long period of fat. Whether it is from carb, protein or fat source. Each of these macronutrients contain calories.

Why do I lose weight when I cut Carbs?

1. You shed water weight
so many times when people put off so much weight over a short period of time, what happens is that they just lost water weight.
Now that sounds weird, but let me explain.

The body stores arbs in the liver as glycogen, and each gram of glycogen is stored with 3g of carbs. So, when you continue to cut out carbs, what you are doing is cutting out the glycogen store with water, not necessarily fat. Ever noticed that the weight comes back when you add carbs back?

That is because the process is a reversible one.

2. You’re on a Calorie deficit diet
Cutting out carbs means cutting out a source of calorie to the body, that will obviously lead to weight loss. Ideally if 500kcal is removed daily from the diet, it will lead to 0.5-1kg loss in weight, so you’re on a calorie deficit, you must lose weight.

The bad thing here is that this might in turn lead to muscle mass loss.

What’s the best approach to Weight-loss?
Sustainability over a long period is very important when trying to shed some pounds or when adopting a “diet”.
The best approach is to adopt a lifestyle that suits you. Calorie deficits, exercise regimes, and lifestyle modifications all go hand in hand to help lead a healthy lifestyle.

The weight loss approach should not be ‘all or nothing’, strict, rigid, or a quick fix. It should be what you can live with over a very long period of time.

Summary
Losing weight isn’t a do or die affair, you don’t need to take out any food group to achieve that, we could always work together and attain your desired/ideal body weight.

Sources:
https://paleoleap.com/everything-you-need-to-know-about-water-weight/
https://www.menshealth.com/health/a26361054/water-weight/
https://pubmed.ncbi.nlm.nih.gov/7332312/
https://www.medicalnewstoday.com/articles/320603#ways-to-lose-water-weight
https://www.nhs.uk/live-well/healthy-weight/why-we-need-to-eat-carbs/#:~:text=In%20the%20absence%20of%20carbohydrates,%2C%20you’ll%20gain%20weight.

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LifeStyle

IS MY THYROID KEEPING ME FROM LOSING WEIGHT?

Identifying the actual reason why you’re not losing weight is the beginning of a successful weight loss/health journey

Weight loss might be the major complaint, but you might be at risk of cardiovascular diseases and diabetes if not placed on a healthy diet.
With this article, we’ll be looking at one major reason why you might not just be losing weight accordingly.

THE THYROID GLANDS
The thyroid glands are located just in front of your neck. They produce hormones that help regulate metabolic rate controlling the heart, muscles, and other important parts.
The thyroids get their information from the pituitary gland which helps to stimulate their hormone release to help in bodily functions
The thyroid glands could either overproduce hormones (hyperthyroidism) or it could underproduce (hypothyroidism). When it does either of these, it affects your weight entirely.

WHAT HAPPENS WHEN THE THYROID GLANDS MALFUNCTION
Hypothyroidism occurs when the thyroid glands are under-producing hormones. This comes with symptoms such as weight gain (finding it difficult to lose weight), slower heart rate, more frequent and stronger heart rate, dry skin, and hair.
With hypothyroidism, the way your body processes energy is quite slow, making it hard for you to put off extra weight. If not supervised, you might just get frustrated on the long run, see how your dietitian can help you out:

HOW YOUR DIETITIAN AN HELP YOU
– Your dietitians duty is to help you plan out adequate number of calories and merge it with exercises that would help enhance your metabolism
– Your dietitian aims to make sure you have the important nutrients that are depleted in you, especially if you have hypothyroidism. Nutrients like iodine, vitamin D, selenium, and B12 are mostly affected when the thyroids malfunction
– Also, he/she makes sure every goitrogen ( substances that interfere with how thyroid hormones are utilized) present in your diet is totally removed. Goitrogens include soy, cabbage, broccoli, and cauliflower.
Furthermore, you can help support your thyroids by incorporating these into your diet

Nutrients to support thyroids:
Iodine: fish, cheese, milk, seaweed
Sodium: iodized salt
Potassium kiwi, potatoes, banana
Selenium: fish,
Tyrosine: eggs, plan cut beef
Zinc- liver, oyster

MEDICAL TREATMENT
Diet alone won’t help manage your underactive thyroids, because without medical treatment, dietary management won’t be effective
So, your doctor would most likely place you on an oral synthetic thyroid hormone (levothytoxine) that would help replace the amount of hormone your body is no longer producing.

The absorption of this might be tampered with if you take supplements that contain iron, or calcium, and even some antacids that contain aluminum hydroxide.

The thyroid gland is the major support system that determines how much energy is used up or stored in your body. When it malfunctions, it totally can affect your weight. It is important to speak to your doctor when you notice struggles with losing weight for a correct diagnosis.

Sources:
1.https://www.todaysdietitian.com/newarchives/070112p40.shtml
2. Biondi B, Klein I. Hypothyroidism as a risk factor for cardiovascular disease. Endocrine. 2004;24(1):1-13
3. Dean S. Medical nutrition therapy for thyroid and related disorders. In: Mahan KL, Escott-Stump S, eds. Krause’s Food, Nutrition, & Diet Therapy. 13th ed. Philadelphia, PA: Saunders; 2008: 711-724
4. Rayman MP. Selenium and human health. Lancet. 2012;379(9822):1256-1268
5. Messina M, Redmond G. Effects of soy protein and soybean isoflavones on thyroid function in healthy adults and hypothyroid patients: a review of the relevant literature. Thyroid. 2006;16(3):249-258

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