5 Fiber Rich Foods That Must for A Disease-Free Life

May 19, 2018 Leave a comment

Fiber is the plant-based carbohydrate that is of two types named as soluble and insoluble. Fiber is something the body needs on a regular basis but it is a fact undeterred that fiber never gets digested. Being a plant-based carbohydrate, it comes in two varieties, soluble and insoluble, most plant-based foods contain a mixture of the two. Soluble fiber turns into a gel like substance in stomach and slows down digestion process, which helps lower cholesterol and blood glucose. Insoluble fiber makes the waste bulkier & softer so it can get down through the intestines easily.

The Best High-Fiber Foods

Split Peas

Fiber: 16.3 grams per cup.

A staple in Indian cooking, split peas are rich in protein and are used in soups, stews, and daals etc. It is extremely healthy, satisfying, and super filling.

Lentils

Fiber: 15.6 grams per cup.

Lentils are included among the pulses family. The best thing about them is that they take less time to cook and are more versatile than many other legumes. It can be cooked in the most traditional way or can be added to different food items to give a healthy twist.

Black Beans

Fiber: 15 grams per cup.

Loaded with complex carbs and protein, these roasted black grams are a perfect post-workout meal. Raw grams can be soaked in water overnight and eaten raw.

Broccoli

Fiber: 5.1 grams per cup.

This caveman-friendly dish is pretty simple. They broccoli looks strange but it is a good source of fiber. Just combine onion, garlic, broccoli, eggs, and make broccoli fitters.

Berries

Fiber: 8 and 7.6 grams per cup.

Berries are natural candy’s candy. Raspberries and blackberries are a healthy source of fiber. Add them to dessert pf eat them raw both way they add nutrients to the diet.

Does CICO Diet Make Any Difference?

April 30, 2018 Leave a comment

Increasing weight is a grievous problem seen amongst Indians & the moment we realize it the first thought that approaches the mind is following a diet that may slog towards controlling the increased weight. Weight loss diets are so popular, but if you fail to understand what they are doing to your body then these diets can be dangerous. Incorporating a diet plan incorrectly could also end up in gaining more weight.

There’s a vogue running through the internet for quite some time now called the CICO diet. Many people have claimed that they have succeeded in losing weight after following the diet plan. It is a great thing that people are acquiring their goals. Let’s be cautious, though, before trying a new diet that is novel concept altogether.

What is the CICO diet?

CICO stands for “Calories In, Calories Out”. Basically, it’s all about eating fewer calories than you burn every day through exercise and basic functions like respiration. There are no restrictions on diet. All you need to do is just monitor the calories you intake and make sure you burn calories more than what you have taken. Caloric intake shouldn’t go over the caloric burn. Try and figure out how many calories you burn in a day using a total daily energy expenditure calculator.

The CICO diet does not restrict anything apart from calories. So, the idea is you can have all the junk you want to provide that the calories stay below what you are burning. According to health experts and doctors this concept is not healthy and useful in a longer run.

Will CICO Help You Lose Weight?

Remember, you want to be in a caloric deficit to lose weight. The CICO diet allows to eat everything and anything but in a smaller portion to keep yourself in calorie range for the day. If you’re looking to get healthier and improve your quality of life, CICO diet is not for you.

Modify for good

Controlling your calories is a great start for weight loss – but it is equally important to choose a healthy lifestyle. Instead of including junk in your lifestyle, try using your daily calories in a smarter way. Stock your food log with quality sources of lean protein, complex carbs, and healthy fats. Start switching out high calorie for foods with lower calories, higher protein, and lower sugar. You’ll start looking up to healthier options!

Is 3 Days Military Diet Really Effective?

April 21, 2018 Leave a comment

A low-calorie diet plans that people choose to follow in a hope of losing weight quickly is popularly known as the military diet. Military diet is expected to help in losing Up to 10 pounds in 3–7 days. However, there isn’t much evidence that this will be equally effective for every person. Let’s know more about a 3-day military Diet. Foods that are allowed as part of the military diet include:

Apples, Grapefruit, and bananas
Whole wheat toast and saltine crackers
Cottage cheese & hard cheddar cheese
Canned tuna fish
Meat of any kind, including processed meats like hot dogs
Eggs
Green beans, broccoli, carrots
Peanut butter
Vanilla ice cream
Black coffee (with no cream and sugar added, but stevia is allowed) and water

How Does the Military Diet Work?

3-day military diet is split into 2 phases over a 7-day period. If you decide to follow the diet plan then there are certain things that are needed to be kept keep in mind. For the initial 3 days, you must strictly follow a set low-calorie meal plan for breakfast, lunch, and dinner. Remember not to satiate the craving for snacks between the meals. Total calorie intake during this phase is roughly 1,100–1,400 calories per day.

For the remaining 4 days of the week, you cannot start eating random things but make sure to eat healthily and continue to keep your calorie intake low.

you can repeat the diet several times until you reach your goal weight.

Military Diet Precautions

If you have finally decided to give it a try, keep these following precautions in mind:

Drastic reduction in intake of calories may contribute to side effects like cravings, muscle weakness, headaches, trouble concentrating, poor sleep and digestive problems as you’re likely to feel more hungry, irritable and tired than usual.
If you are an athlete low-calorie intake and depleted glycogen stores may result in delayed recovery from exercise.
If you are suffering from eating disorder, then trying the military diet is not at all recommended, as it can lead to deterioration in health.

Don’t Miss Out These 5 Diet-Related Health Issues

February 20, 2018 Leave a comment

A good and healthy living not only makes you feel good, but it can keep many diseases at bay. Proper diet is an essential part of living a healthy life. All nutrients are equally important for our body. As every day our immune system fights with many external and internal factors that can cause variant diseases. It is evident that nowadays people are falling prey to diet-related health issues that generally fall under the category of “lifestyle diseases”. Few of them are:

Diabetes

Although there are some uncontrollable factors that can cause diabetes but still it is a preventable disease with a healthy lifestyle. Obesity, high blood pressure, and increased cholesterol are strong risk factors that contribute towards causing diabetes. Good nutri-rich balanced diet is one of the best ways to keep blood sugar levels in check. A well-balanced diet includes whole grain foods, fresh fruits and vegetables. Every other person is diagnosed with pre-diabetes and, inculcating good nutritious diet and regular exercise sessions can prevent pre-diabetes from progressing into type 2 diabetes.

Anemia

Anemia occurs when red blood cells fail to carry enough oxygen to body’s cells. Fatigue, sensitivity to cold temperatures, headache, and a fast, irregular heartbeat are few symptoms of anemia. Iron deficiency is one the various other causes of anemia. The body requires iron to make hemoglobin and to transport oxygen throughout the body. Anemia can also be caused by a lack of vitamin B12, which your body needs to make red blood cells. If you are anemic then doctors would suggest you to include whole grains and animal products in your diet.

Rickets

Rickets is a serious health condition that is often responsible for bone-softening due to lack of vitamin D. The body gets vitamin D from exposure to sunlight, or through meat and fish oils in the diet. For stronger bones calcium needs to interact with vitamin D. Rickets consequently causes muscle weakness, a curved spine, projected breastbone and bow legs. Consumption of milk, eggs, meat, and fish is extremely important to prevent and fight off rickets. However, those on a vegetarian or vegan diet should be aware of the importance of vitamin D for bone health.

Scurvy

When body faces a deficiency of vitamin C, chances of suffering from the scurvy increase. Also known as the “grey death”, scurvy causes tooth loss, painful joints and weakness, halitosis and skin problems. The body is not capable of making vitamin C, so make sure to incorporate vitamin c rich products in your diet that includes citrus fruits, vegetables or vitamin C supplements.

Obesity

Many people don’t consider obesity as a disease. Although, obesity is one the deadliest diseases which is a mother of all other health issues. Consuming energy-dense food that is high in sugar and saturated fat leads to obesity. Eat healthily and follow exercise that helps in reducing fat.

Include These Magic Foods in Your Diet for Diabetics

February 13, 2018 Leave a comment

If you are at the risk of diabetic’s complications such as heart diseases, it is important that you eat extra power healthy foods that meets your nutritional needs. These meals when incorporated in the Diet for diabetics, will help improve your overall health. This will keep your blood sugar levels well controlled.

Oatmeal

Oats are slower to digest than processed carbs but are very rich in soluble fiber. It’s low in calories and full of fiber. It is a great food for people who are trying to control their weight and blood sugar levels because it is a good source of carbs and fiber. Try and avoid using prepackaged or instant oatmeal with added sweeteners already available in the market.

Bananas

Foods such as bananas, potatoes, grains and legumes, may benefit your health by aiding blood sugar control, supporting gut health and enhancing satiety. Bananas are a form of starch which cannot be digested in the small intestine. It is considered a type of dietary fiber.

Amla

A fruit from the Indian gooseberry tree which is a traditional home remedy to control high blood sugar levels. Being a great ingredient, it has a type of mineral called chromium which increases the regulation of carbohydrates and increases metabolism. Thus, aids in making your body more responsive to insulin.

Fenugreek seeds

Consuming a teaspoon of turmeric powder with fenugreek seeds and amla powder in equivalent amount with warm water at least thrice a day can help in controlling high blood sugar levels. You could consume one to two teaspoons of fenugreek seeds soaked in water every morning but those who are on insulin therapy should consult their doctor first.

Bitter gourd (Karela)

Bitter gourd contains an insulin-like compound called P-insulin. This compound has been proven to show positive results in controlling diabetes naturally. The results have been shown that consumption of bitter gourd tends to increase the uptake of glucose and improves glycemic control.

You can also read : How to Reap the Benefits of Mediterranean Diet

Pipl Health

Category: Dietary Tips