Foods to Eat and Avoid When you’re Diabetic! Plus a Sample Menu

A simple healthy diet plan can help you control your blood sugar if you are diabetic. Here are some ideas to get you started, from meal planning to exchange lists and counting carbohydrates.

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Diet details

Recommended foods

Make your calories count with these nutritious foods:

  • Healthy carbohydrates. During digestion, sugars (simple carbohydrates) and starches (complex carbohydrates) break down into blood glucose. Focus on the healthiest carbohydrates, such as fruits, vegetables, whole grains, legumes (beans, peas and lentils) and low-fat dairy products.
  • Fibre-rich foods. Dietary fibre includes all parts of plant foods that your body can’t digest or absorb. Fibre moderates how your body digests and helps control blood sugar levels. Foods high in fibre include vegetables, fruits, nuts, legumes (beans, peas and lentils), whole-wheat flour and wheat bran.
  • Heart-healthy fish. Eat heart-healthy fish at least twice a week. Fish can be a good alternative to high-fat meats. For example, cod, tuna and halibut have less total fat, saturated fat and cholesterol than do meat and poultry. Fish such as salmon, mackerel, tuna, sardines and bluefish are rich in omega-3 fatty acids, which promote heart health by lowering blood fats called triglycerides.Avoid fried fish and fish with high levels of mercury, such as tilefish, swordfish and king mackerel.
  • “Good” fats. Foods containing monounsaturated and polyunsaturated fats can help lower your cholesterol levels. These include avocados, almonds, pecans, walnuts, olives, and canola, olive and peanut oils. But don’t overdo it, as all fats are high in calories.

A sample menu

When planning meals, take into account your size and activity level. The following menu is tailored for someone who needs 1,200 to 1,600 calories a day.

  • Breakfast. Whole-wheat bread (1 medium slice) with 2 teaspoons jelly, 1/2 cup shredded wheat cereal with a cup of 1 per cent low-fat milk, a piece of fruit, coffee
  • Lunch. Cheese and veggie pita, medium apple with 2 tablespoons almond butter, water
  • Dinner. Salmon, 1 1/2 teaspoons vegetable oil, small baked potato, 1/2 cup carrots, side salad (1 1/2 cups spinach, 1/2 of a tomato, 1/4 cup chopped bell pepper, 2 teaspoons olive oil, 1 1/2 teaspoons red wine vinegar), unsweetened iced tea
  • Snack. 2 1/2 cups popcorn or orange with 1/2 cup 1 per cent low-fat cottage cheese

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Foods to Avoid

Diabetes increases your risk of heart disease and stroke by accelerating the development of clogged and hardened arteries. Foods containing the following can work against your goal of a heart-healthy diet.

  • Saturated fats. High-fat dairy products and animal proteins such as beef, hot dogs, sausage and bacon contain saturated fats.
  • Trans fats. These types of fats are found in processed snacks, baked goods, shortening and stick margarines. Avoid these items.
  • Cholesterol. Sources of cholesterol include high-fat dairy products and high-fat animal proteins, egg yolks, liver, and other organ meats. Aim for no more than 200 milligrams (mg) of cholesterol a day.
  • Sodium. Aim for less than 2,300 mg of sodium a day. However, if you also have hypertension, you should aim for less than 1,500 mg of sodium a day.

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Creating A Plan

A registered dietitian can help you put together a diet based on your health goals, tastes and lifestyle. He or she can also talk with you about how to improve your eating habits, for example, by choosing portion sizes that suit the needs for your size and level of activity. With a dietitian’s help, you may find one or a combination of the following methods works for you:

     

Learn more and click the links below:   ⇓⇓

Results

Embracing your healthy-eating plan is the best way to keep your blood glucose level under control and prevent diabetes complications. And if you need to lose weight, you can tailor it to your specific goals.

Aside from managing your diabetes, a diabetes diet offers other benefits, too. Because a diabetes diet recommends generous amounts of fruits, vegetables and fibre, following it is likely to reduce your risk of cardiovascular diseases and certain types of cancer. And consuming low-fat dairy products can reduce your risk of low bone mass in the future.

Risks

If you have diabetes, it’s important that you partner with your doctor and dietitian to create an eating plan that works for you. Use healthy foods, portion control and scheduling to manage your blood glucose level. If you stray from your prescribed diet, you run the risk of fluctuating blood sugar levels and more-serious complications.

Source: mayoclinic.org

Date: 17/12/18

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5 More Tips to Succeed With Calorie Counting

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Here are 5 more tips to count calories:

 

Kitchen scale to track your calories

 

  • Be prepared: Before you start, get a calorie counting app or online tool, decide how you will measure or estimate portions and make a meal plan.
    • Read food labels: Food labels contain lots of useful information for calorie counting. Make sure you check the portion size recommended on the package.
    • Remove temptation: Get rid of the junk food in your house. This will help you choose healthier snacks and make it easier to hit your targets.
    • Aim for slow, steady weight loss: Don’t cut calories too low. Although you’ll lose weight faster, you may feel bad and be less likely to stick to your plan.

 

fit watch to track your weight loss progress

 

  • Fuel your exercise: The most successful weight loss programs include both diet and exercise. Make sure to eat enough to still have the energy to exercise.

BOTTOM LINE: Aim for slow and steady weight loss, and make sure you have a plan. Reading food labels and keeping less junk food in the house can also be helpful for success.

 

Basic needs for tracking your calories successfully

Cup measuring
Spoon measuring

Vegetables Slicer 

Meal Prep Container

How to Improve Your Level of Physical Activity!

Physical activity or exercise can improve your health and reduce the risk of developing several diseases like type 2 diabetes, cancer and cardiovascular disease. Physical activity and exercise can have immediate and long-term health benefits. Most importantly, regular activity can improve your quality of life.

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According to the  Department of Health and Human Services recommends these exercise guidelines for mostly Adults:

  • Aerobic activity. Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week. Even small amounts of physical activity are helpful, and accumulated activity throughout the day adds up to provide a health benefit.
  • Strength training. Do strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.
  • Moderate aerobic exercise includes activities such as brisk walking, swimming and mowing the lawn. Vigorous aerobic exercise includes activities such as running and aerobic dancing. Strength training can include the use of weight machines, your own body weight, resistance tubing, resistance paddles in the water, or activities such as rock climbing.

As a general goal, aim for at least 30 minutes of moderate physical activity every day. If you want to lose weight, maintain weight loss or meet specific fitness goals, you may need to exercise more. Want to aim even higher? You can achieve more health benefits if you ramp up your exercise to 300 minutes or more a week.

Reducing sitting time is important, too. The more hours you sit each day, the higher your risk of metabolic problems, which can impact your health and longevity, even if you achieve the recommended amount of daily physical activity.

Short on long chunks of time? Even brief bouts of activity offer benefits. For instance, if you can’t fit in one 30-minute walk during the day, try a few five-minute walks instead. Any activity is better than none at all. What’s most important is making regular physical activity part of your lifestyle.

Make sure you read below on tips for Home, Work and Play Activity

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More ways to increase physical activity

At home:

  • Join a walking group in the neighbourhood or at the local shopping mall. Recruit a partner for support and encouragement.
  • Push the baby in a stroller.
  • Get the whole family involved — enjoy an afternoon bike ride with your kids.
  • Walk up and down the soccer or softball field sidelines while watching the kids play.
  • Walk the dog — don’t just watch the dog walk.
  • Clean the house or wash the car.
  • Walk, skate, or cycle more, and drive less.
  • Do stretches, exercises, or pedal a stationary bike while watching television.
  • Mow the lawn with a push mower.
  • Plant and care for a vegetable or flower garden.
  • Play with the kids — tumble in the leaves, build a snowman, splash in a puddle, or dance to favourite music.
  • Exercise to a workout video.

At work:

  • Get off the bus or subway one stop early and walk or skate the rest of the way.
  • Replace a coffee break with a brisk 10-minute walk. Ask a friend to go with you.
  • Take part in an exercise program at work or a nearby gym.
  • Join the office softball team or walking group.

At play:

  • Walk, jog, skate, or cycle.
  • Swim or do water aerobics.
  • Take a class in martial arts, dance, or yoga.
  • Golf (pull cart or carry clubs).
  • Canoe, row, or kayak.
  • Play racquetball, tennis, or squash.
  • Ski cross-country or downhill.
  • Play basketball, softball, or soccer.
  • Handcycle or play wheelchair sports.
  • Take a nature walk.
  • Most important — have fun while being active!

Source: choosemyplate.gov

Date: 17/12/18

Best Time To Do Cardio? Before or After a Workout!

The biggest problem for most people isn’t figuring out why to do cardio, but figuring out when to do it!

A lot of people just don’t have the time for a really long workout. They want to increase their endurance levels and improve their resting heart rate and overall cardiovascular health, but they also want to build muscle mass.

So, they have to choose between doing a little cardio first, doing a little cardio after, or mixing it all up at once.

And the truth is, there is the best time to do cardio

Is First Thing In The Morning Good?

Some people wake at 4 a.m. just to do a full cardio session, then do their weightlifting workout later in the day. A run in the morning and a weightlifting session later is awesome for those who have time for two-a-days!

Typically, those people don’t eat before their morning workout, though—they’re running on empty! If their primary goal is fat loss, that could seem like a good thing, as the body burns off calories before taking any in. However, the body will shift into self-preservation mode and start feeding off muscle instead of fat, which is ultimately not a great idea.

If you’re going to incorporate aerobic exercises of lengthy duration into your fitness program before daybreak, a good rule of thumb is to thumb your nose at starvation tactics and drink a small protein shake or eat something very light pre-workout. Your energy levels will be much higher as your body is no longer burning all of its energy just to survive.

What About Just Before Weight Training?

Some people like to do their cardio right before their weight training. If you only have one hour a day to hit the gym and exercise, this seems pretty reasonable. But if your goal is to see big increases in your strength training or overall endurance, you’ll be disappointed. The 15-20 minutes you spend on your cardio workout isn’t going to be enough to see gains in your aerobic levels, and is going to seriously sap your muscle stamina right when you need it most: before you lift!

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Instead of committing to a proper cardio session and proper lift routine, you’ll have shortchanged yourself with a quick run and a quick lift. You’ll generally maintain good health and strength this way, but you won’t see big gains.

If all you want is good health, then this is a heck of a good way to get it. But if your fitness goals involve accelerated greatness in either aerobic levels, strength, or mass, then you’ll have to do something different.

What About After Weight Training?

This seems to be the best idea for people on a tight gym schedule.

The greatest strain on your muscles will come from heavy lifting, so you want to do that first while you still have muscle strength, but your glycogen stores, needed for cardio training, won’t have been depleted by your lifts.

You can do 40 minutes of weight training, followed by 20 minutes of cardio, with your energy levels remaining relatively strong.

The Best Bet

There are two ways to get the benefits of a full cardio session and a full weightlifting session.

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You could make more time in your schedule and start doing full cardio sessions of 45 minutes to an hour, with full weightlifting sessions of however long you need!

The second way—and the most practical for many of us—is to superset your workouts with cardio and weights.

For instance, a superset of 5 minutes of cardio and 5 minutes of upper-body exercises, back and forth for 60 minutes, is an awesome way to crush it in the gym while maximizing time.

Bottom line 

If you have the time to do two-a-days or can carve out extra hours in your week to make room for separate strength workouts and cardio sessions, then you have no problems!

But, if you only have an hour and you absolutely have to do cardio and weights in that same hour, then your best bet is to either superset or do your lifts first and your cardio training after.

Source: bodybuilding.com

Date: 15. Dec. 2018

 

Tips to Portion Control

Portion control is important because it allows you to have a tight handle on how many calories you are presumably taking in. This means eating what your body needs instead of mindlessly overindulging! 

Portion vs. Serving

These two words may be used synonymously when describing specific topics, but should not be used interchangeably when describing food and the meals that we eat.

Do not fret! Within every portion of any meal, there are servings. MyPlate is a great visual in order to help you understand what each food group’s serving should look like

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Portion Control Tips

Don’t let big portions get the best of you! Portions can be out of control when dining out, and may even be an issue when cooking meals at home. But know this: there are plenty of ways to counter problematic portions.

Understanding these servings, and serving sizes are going to be your saviour in tricky situations like these because it will help you dictate your portion size.

 

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To learn more about serving sizes, visit https://www.choosemyplate.gov/MyPlate.de43

Visualize your portions! Study the MyPlate diagram or purchase a pre-portioned plate that has determined food groups. Learn and understand what different measurements may look like! Refer to the comparisons below to help assist you.

Measuring cups are so underrated! They can be an easy, useful tool to make sure you’re not overdoing a specific food. Keep your measuring cups handy, or purchase some that you’d be interested in showing off! Check out the World Market for some great counter-pleasing options: http://www.worldmarket.com/search.do?query=measuring+cups

Food scales are another great way to make sure your portions are controlled. Food analysis food scales are also available and can be a great option to assure you’re portioning out your food correctly. We’d recommend something like the “perfect portions” nutrition scale (include link)

Prep Meal prepping for the day, week, or an event can assist you in controlling portions. Having pre-portioned meals takes the thought out of how much you should serve yourself at breakfast, lunch, dinner, and snacks. Plan to follow a recipe, so you know where your calories are coming from – and prioritize some time to get things cooking. When you’re done, get yourself some mason jars or Tupperware to stock your fridge or freezer for the future.

Track! Mobile apps can be your best friend when tracking portions. Not only are they going to give you a record to be accountable for, but they’ll help you understand serving sizes because that is how they are measured in each database. Sometimes just plugging in your meal can be eye-opening to how many calories you may or may not be consuming. We recommend My Fitness Pal and Lose it.

Split it! When dining out, split your meal. Eat one half and either share or box the other. If you plan on taking the other half home with you, box it immediately -if half of your portion is out of sight, it’ll be out of mind!

Veg it up! As mentioned above, vegetables are the food group lowest in calories and most of us don’t get enough (in fact, it’s hard to get too many).   Swap out calorie-rich foods, sides, and snacks with non-starchy veggies. Not only can you eat a bunch, but they’ll fill you up better because of the water and fibre content. Not to mention they’re full of wonderful body-pleasing vitamins and minerals!

Date: 15. Dec. 2018

Tips to different types of diets on counting macros!

Sticking to a macro diet depends on having a good meal plan in place. “Planning ahead is always a good idea—this way, you can feel confident that you will more easily reach your goals for the day,” says Kelly.

Each day, you’ll want to eat about three meals and two snacks. That’s 21 meals and 14 snacks per week. Eating a balanced meal every 3 ½ to 4 hours will help keep your blood sugar steady, which helps prevent you from getting too hungry. And you’re more likely to cheat when you feel starved.

Choose whole foods, opting for lean proteins from organic sources whenever you can. Keep dairy products and sugars to a minimum to avoid empty calories.

1. Counting Macros for Weight-Loss

If you’re counting macros for weight loss, you’ll want to make sure you’re counting macros in such a way that you’re also cutting calories. Try this range of macro ratio for weight loss: 10-30% carbs, 40-50% protein, 30-40% fat.

Then adjust accordingly. If you’re very active, for example, you’ll need more carbs—450 grams per day if you exercise five days a week, for example.

2. Counting Macros for Bodybuilding

If you’re counting macros for bodybuilding and/or muscle gain, you’ll want to add overall calories to put on weight. Try this range of macro ratio for bodybuilding: 40-60% carbs, 25-35% protein, 15-25% fat.

It’s a misconception that bodybuilders need protein, protein and more protein. In fact, you can overdo it. And overdoing the fats can prevent you from gaining the muscle you want. Counting macros will help you get a handle on exactly how the foods you eat are affecting your results.

3. Counting Macros for Maintenance

If you’re counting macros for maintenance, you’ll want to stick to the amount of calories your body needs to sustain your current weight. Try this macro ratio range for maintenance: 30-50% carbs, 25-35% protein, 25-35% fat

4. Counting Macros for the Keto Diet

If you’re following the Keto diet—a low-carb, high-fat weight loss plan—you’ll want to consume the right balance of carbs, protein, and fat to keep your body in ketosis so it can effectively burn fat. Here is a common macronutrient range to maintain ketosis: 5-10% carbs, 15-30% protein, 60-75% fat (or even more)

Using macro counting to maintain a healthy weight is a good idea—this diet plan will keep you on track, choosing healthy, well-balanced meals, and keep you from feeling starved or having low energy. The great thing about maintenance is you don’t need to stress yourself out with exact measurements (of you don’t want to) or feel guilt if you have a meal that doesn’t completely meet your macros. You can make up for it with your next meal or the next day’s meals.

There are plenty of excellent resources for finding delicious macro diet recipes, such as The Macro Experiment or Bodybuilding.com’s Healthy Recipe Database, but you’ll also find easy clean eating and protein-packed snacks and meals on Cooking Light. Here are a few to try:

Macro App

Fitocracy  Macros is the only calorie app on the market that monitors macronutrients. Enter the amount of carbs, fats and proteins in a meal, name the meal for future reference, and find out how much your body needs for the rest of the day.

Fitocracy Macros tracks your eating history and provides you with weekly averages for macronutrient and total calorie consumption. This is a relatively new app, so it’s got some interesting upgrades in the works. Looking ahead, designers plan to add a macronutrient-oriented food database and the ability to track water, fiber and alcohol intake.

Coolest features: Accounts for rest days and training days and has full integration with Fitocracy app.
Downside: Without a food database, there’s a lot of manual input.

Free for iOS and Android

6 Tips for Losing Weight Without Counting Calories

These tips are to guide you through the steps you need to eat fewer calories, and also remember you will need to move your body more than the calories consumed.

We have finally arrived at the actual tips for losing weight without counting calories.

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Remember that these strategies do nothing more than help you restrict your calorie intake, thus creating a daily calorie deficit and weight loss.

1. Eat a High-Protein Breakfast

Research has shown that simply eating eggs in the morning, as opposed to a grain-based breakfast like bagels, can help you lose weight.

Why?

Very simple: people that eat eggs for breakfast end up eating fewer calories at lunch, for the rest of the day, and according to one study, even for the next 36 hours.

Oh and in case you’re worried that eggs raise your “bad cholesterol” levels or otherwise increase your risk of heart disease, more recent research has completely debunked these long-standing claims.

Eggs are cheap, healthy foods that we should all enjoy.

Skip the grain breakfast and opt for a high-protein breakfast option like eggs.

2. Eat More Protein in General

When it comes to losing weight, protein is your best friend.

Study after study after study has confirmed that a high-protein diet results in more fat loss than low-protein diets, even when eating until fullness, as well as less hunger, and a greater metabolic boost.

 

Lean Protein Powder

There are two primary reasons for these benefits:

1. Protein costs quite a bit of energy to metabolize. About 25-30% of its energy is utilized in the process, as opposed to only ~5 – 15% of carbohydrate’s energy utilized in its processing, and ~5% of fat’s.

What this means is when you eat protein, there just isn’t as much energy left over to use for fat storage than when you eat carbohydrate or fat. average daily reduction of 441 calories.

A high-protein diet has another major weight loss benefit: it reduces the amount of muscle that you lose while restricting your calories.

2. Protein is more filling than carbohydrates or fat, which helps reduce the total daily calorie intake. In one study, increasing subjects’ daily protein intake to 30% of total calories resulted in an average daily reduction of 441 calories.

A high-protein diet has another major weight loss benefit: it reduces the amount of muscle that you lose while restricting your calories.

 

Include a serving of protein with every meal, and you will find it much easier to lose weight without counting calories.

3. Eat Plenty of Low-Calorie Fibrous Foods

Fibrous foods with a high water content, like most vegetables and some fruits, are great weight loss foods.

Why? Because they’re filling, but without all the calories. Increasing fibre intake is a simple way to increase fullness, which leads to an overall reduced daily calorie intake. 

Here are my favourite fibrous fruits and veggies:

  • Raspberries
  • Pears
  • Green peas
  • Broccoli
  • Apple s
  • Bananas
  • Brussels sprouts
  • Spinach
  • Oranges

Eat a few servings of fruits and vegetables every day, and you’ll find it easy to feel full and satisfied without eating a lot of calories.

4. Reduce Your Carbohydrate Intake

No, there’s nothing inherently fattening about carbohydrates, but restricting carbohydrate intake is a very easy way to significantly reduce total daily calorie intake.

The fact is most people just abuse carbohydrates, eating far too many every day.  This is partially because carbohydrates aren’t very filling, and of course because a lot of the tasty stuff we like to enjoy is high-carb.

The easiest way to cut back on carbs is to eliminate sugars, sweets, and sodas, and limit your intake to starchy foods and grains (bread, pasta, potato, etc.) to 0 – 1 servings per day (and if you’re going to have 1 serving, make it small–no bigger than your fist).

Instead, rely on the fruits and veggies given above for your carbohydrates. If you do this, your carbohydrate intake will be somewhere between 50 – 100 grams per day, which will not only keep your calories under control but will also help you drop water weight and reduce bloat.

An easy way of reducing calories is cutting out the cereals, rices, grains, breads, pastas, and other “comfort carbs,” and replacing them with the fibrous fruits and vegetables. 

5. Drink More Water

Research has shown that increasing water intake is an effective way of increasing fullness, thus helping you reduce your total calorie intake.

Drinking just two glasses before a meal is enough to confer this benefit.

Furthermore, research has also shown that increasing water intake actually speeds up your metabolism.  Scientists found that after drinking approximately 2 cups of water, subjects’ metabolic rates were elevated within 10 minutes of water consumption, and reached a maximum elevation after about 30 to 40 minutes.

How does water have this effect in the body? Well, at least 40% of the increase in basal metabolic rate is caused by the body’s need to heat the water to body temperature (no, colder water doesn’t give you a bigger boost–room temperature is fine).

It’s interesting to note that salty fluids negate this metabolic boost because they interfere with cell fluid mechanisms that play a vital role in metabolic acceleration.

Increase your water intake to about 1 gallon per day, with about two glasses at each meal, to help your weight loss efforts.

6. Get Enough Sleep

Did you know that getting inadequate sleep raises the risk of obesity by 89% in children and 55% in adults?

Yup, it’s true. Poor sleep messes with hormones related to hunger, causing an increase in hunger and cravings.

So make sure you’re making time for adequate, good sleep.

Get enough sleep every night and you’ll be naturally less hungry, and have fewer cravings.

Source; Muscle for life

Date: 10/12/18

 

1000 Calorie Diet Sample Menu

Cutting back to 1000 calories a day is pretty drastic, and should only be used if you just want to lose a few pounds quickly, or feel the need to kick-start a longer term weight loss plan.

That’s why health professionals recommend aiming for a weight loss of 1 to 2 pounds a week, and keeping active when you’re on a diet – pushing your body into starvation mode is counterproductive.

Here is a link on how to calculate your calorie intake https://www.yazio.com/en/calorie-intake-calculator

This 1000 Calorie Diet Menu sample packs in as much good nutrition as possible whilst trying to keep it simple, tasty and realistic.

Drinks throughout the day can include water, black tea and/or coffee without sugar and negligible calorie carbonated drinks such as Diet Coke.

This menu provides 1000 calories, 60g protein, 145g carbohydrate, 21g fat.

Breakfast

• Banana sandwich made with 2 small slices of wholemeal bread and a small banana.

• 200ml glass of orange juice

Morning Snack

• 100g pot of low fat fruit yoghurt

Lunch

• 1 wholemeal roll (45g) filled with 70g tuna (canned in brine) and 10g reduced calorie mayonnaise

• Mixed salad of 50g lettuce, 50g red or yellow sweet peppers, 10g spring onions.

Afternoon Snack

• 28g bag of lower fat crisps (eg. Walkers Lites)

Dinner

• 70g Roast Chicken breast (without skin)

• 80g Potatoes, mashed with 30ml semi-skimmed milk

• 60g Broccoli, steamed or boiled

• 50g Carrots, boiled

• 100ml Gravy (made from granules)

Evening

• 1 serving of low calorie Hot Chocolate Drink made with powder and water (eg. Cadbury’s Highlights)

On 1000 calories a day, women could lose around 2-3 lbs in a week, men 3-5 lbs in a week, depending on start weight and activity level. It is not recommended that calories be so restricted for more than one week – for most people this level of calories is too low to obtain enough nutrition, and may have the effect of slowing metabolism.

*WLR diet plans are designed to produce a healthy weight loss of 1-2lbs per week, based on UK Health Department estimates of average daily calorie needs for men and women in the UK. Of course, not everyone’s needs are ‘average’, so predicted weight loss will differ from person to person. For a more accurate idea of how many calories you need as an individual, you can use the WLR tools free for 24 hours here

Source: weightlossresources.co.uk

Date: 09 Sep 2018

Fueling your body with the right nutrients!

Good nutrition can help your body perform better and recover faster after each workout.

Optimal nutrient intake prior to exercise will not only help you maximize your performance but also minimize muscle damage (1).

Here is everything you need to know about pre-workout nutrition.

Fueling your body with the right nutrients prior to exercise will give you the energy and strength you need to perform better.

Each macronutrient has a specific role before a workout. However, the ratio in which you need to consume them varies by the individual and type of exercise (2).

Below is a brief look at the role of each macronutrient.

Carbs

Your muscles use the glucose from carbs for fuel.

Glycogen is the way the body processes and stores glucose, mainly in the liver and muscles.

For short- and high-intensity exercise, your glycogen stores are your muscles’ main source of energy (3).

But for longer exercises, the degree to which carbs are used depends on several factors. These include the intensity, type of training and your overall diet (3).

Your muscles’ glycogen stores are limited. As these stores become depleted, your output and intensity diminish (4, 5, 6).

Studies have consistently shown that carbs can increase glycogen stores and utilization while boosting carb oxidation during exercise (6, 7, 8).

Carb loading, which involves consuming a high-carb diet for 1–7 days, is a well-known method to maximize glycogen stores (7, 8).

Protein

Many studies have documented the potential of pre-workout protein consumption to improve athletic performance.

Eating protein (alone or with carbs) prior to exercise has been shown to increase muscle protein synthesis (9, 10, 11).

One study showed a positive anabolic response after participants consumed 20 grams of whey protein before exercise (9).

Other benefits of eating protein before exercise include:

• A better anabolic response, or muscle growth (11, 12)

• Improved muscle recovery (12)

• Increased strength and lean body mass (13)

• Increased muscle performance (11, 12, 13)

Fat

While glycogen is used for short- and high-intensity bouts of exercise, fat is the source of fuel for longer and moderate-to-low-intensity exercise (14).

Some studies have investigated the effects of fat intake on athletic performance. However, these studies looked at high-fat diets over a long period, rather than prior to exercise (15, 16).

For example, one study showed how a four-week diet consisting of 40% fat increased endurance running times in healthy, trained runners (15).

Summary: Carbs help maximize glycogen stores for high-intensity exercise, while fat helps fuel your body for longer, less intense workouts. Meanwhile, protein improves muscle protein synthesis and aids recovery.

Source: healthline

Date: 6 Sep 2018