7 Reasons Women Should Say YES To Protein 

Standard

             

Often we see men (who work-out) taking high protein meals, we look at those big jars of protein supplements and imagine heavy masculine muscular bodies. I have personally been living in this myth for a long time until I started learning more about nutrition and supplementation. I realised the importance of protein whether taken naturally or as a supplement.

Here are 7 important reasons why women should say YES to Protein:

1. Protein is the most essential component in building muscle mass. Out of the 20 amino acids that make protein, 9 are essential which means our body cannot produce them on it’s own. That’s why we need to make sure that we incorporate them into your diet regularly.

2. Women who exercise regularly make their muscles go through a lot of wear and tear. When your protein intake is good, your body’s tissue repairing process gets much faster. As a result the new muscles grow back to be even stronger.

3. Women are much more prone to eating junk especially giving in to their sugary cravings. A good protein diet will completely wipe off this craving because your body digests protein very slowly. Hence, you are going to remain fuller and stay away from your cravings for longer periods of time.

4. Protein has the highest thermic effect. Thermic effect is the amount of calories your body utilises to process and utilise a nutrient. Hence, taking a good protein diet, helps you burn calories much more effectively. Especially a post-workout protein shake will not only repair your muscles but help you continue with the post-workout burn.

5. Scarcity of protein in your diet leads your body to eat up your own muscle mass. As a result your physical strength decreases and your body loses it’s vitality.

6. Protein boosts your immune system. Whey protein supplements are a great source of glutathione, an important amino acid that boosts up the immune system. Since this amino acid is rarely available from the usual sources of dietary protein, taking a whey supplement is immensely beneficial in protecting your body from illness.

7.Proteins accelerate the process of building lean muscle mass. The more lean muscles you build, the greater you start burning away your flabs.

So, whether it is chicken, fish, eggs, beans, soy, nuts, mushrooms or your favourite whey protein shake, don’t shy away from Proteins. A good strength training routine incorporated with a good intake of dietary protein will help you remain gorgeous forever 🙂

             

The King of Fruits- MANGO

Standard

   

Since the Indian food markets are flooded with mango these days, I wanted to write an article on the nutritional benefits of this delicious fruit 🙂 Mangoes are bright,yellow-orange coloured tropical fruits. They have an amazing sweet taste. But there is more to their qualities than their colour and taste. Let me share with you the nutritional and health benefits of consuming this wonder fruit.

1.Mangoes lower your triglyceride levels: Levels of triglycerides in your bloodstream is directly related to your heart health. Triglycerides are a type of fat present in the bloodstream that the body uses for energy. Higher levels of triglycerides are a direct indication of heart diseases. Research has shown that consuming freshly cut mangoes lead to significant decrease in triglyceride levels. Hence adding a mango to your daily healthy diet can help you manage healthy triglyceride levels.

2.Mangoes are high in dietary fibre: We all know that benefits of consuming fibres. They not only promote digestive function but also help us in controlling our appetite and elevate levels of good cholesterol. Hence, when hungry, instead of binging on unhealthy carbs like chips, pretzels and muffins; choose to have a bowl of sweet ripened mango 🙂

3.Mangoes boost up your immune system: Since they are very high in content of Vitamin C and beta-carotene (an antioxidant), mangoes are extremely helpful for your immune system. The scorching heat of the summer has considerable potential to challenge your immunity. Consuming mangoes will help you fight against various forms of infections and heal itself.  They also promote eye,skin, intestinal and urinary tract health.

4.Mangoes help you maintain a healthy weight: Taa daaa…..this one is the best,isn’t it! 🙂 Mangoes are source of natural healthy sweetener or fructose. Unlike artificial sweeteners and unhealthy sugars present in packaged juices, desserts, processed foods etc.,the sugar in mangoes do not threaten our blood sugar levels. Blood sugar levels have an intricate relationship with maintaining a healthy weight. Hence, replace your unhealthy snacks and desserts with a sweet, ripe mango to stay healthy and in shape.

So, enjoy this summer fruit happily. Whether you make a healthy mango shake with some skimmed milk or serve yourself a bowl of chilled mangoes or add pieces of mangoes to your favorite salad, consume this summer health fruit and stay healthy.

Learning Portion Control

Standard

portion-control

It is extremely important to understand the concept of Food Portion Control for maintaining a healthy weight and leading a healthy lifestyle. But what does it mean and how does one get into this practice?

Portion Control is nothing but limiting what you eat by being aware of the amount,nutrition and calorific value of the food being consumed. It is applicable to all kinds of food you consume irrespective of whether you are eating healthy or junk (please avoid the later as much as possible). Breakfast, lunch, snacks or dinner you need to stay aware of your limits and have controlled portions of food in every meal. Especially for all those struggling with weight loss issues, it is extremely crucial on your part to realise and get into the habit of controlling your food portion.

Let me directly take to you the steps that you can incorporate into your eating habits to get into the practice of food portion control:

  1. Eat slowly: It is scientifically proven that it takes 20 minutes for your stomach to signal to your brain that you have consumed enough food. Remember that age-old wisdom of chewing your food 32 times, well, this is the logic behind. The slower you eat, the more easily you will sense your hunger satiated. Whereas the fast you hog, the more you are going to end up eating.
  2. Serve yourself smaller portions: When serving the food on your plate from the cookware, serve smaller portions. You always have the option of taking some more if you are still hungry. What happens in most families (especially in India) is that people serve so much food on the plate that one tends to feel guilty of wasting any food. So you end up eating up the entire plate without realising your portion limits.
  3. If possible, use portion control dishware: Serve yourself in a smaller plate, bowl or cup. If you are someone who eats excessively, it will actually help you control your portions.
  4. Stop eating the moment you are full: Yes, I mean it and I want you do that. Do not go on eating, simply out of greed or courtesy. Health comes first, always. Your stomach has it’s specific capacity. Over-eating is definitely going to make you feel bloated.
  5. Eat consciously: It is very important to practice conscious eating. Talking over the phone, watching television, thinking about your office work and other distractive habits while eating are going to cost a toll on your eating habits. While eating, look at your food, chew properly, savour the taste of every bite and eat with a feeling of gratitude.
  6. Do not get attracted to “ Buy one get another meal for free” ads of your favorite food joints or get really excited when the restaurant serves you a big platter at a lower cost. Or just because a friend or your office is treating you at a super swanky restaurant, do not over-eat. Remember, ultimately all the calories are entering your system and if not burnt accordingly, will definitely cause havoc to your system.
  7. Measure oil carefully: When cooking your food, do not simply pour oil into your pan. Be conscious of the amount of the oil you are using. I am not suggesting you to pour really less and make your food taste less. Neither am I suggesting you to deep fry everything. Just stay conscious of the amount and you will know how much is required to be poured.
  8. Control portions when eating out: When eating outside order for one dish at a time and share it your friends. Ordering too much food at a time not only leads to over-eating but wastage of food and money. If possible order for a salad in the starters. As vegetables contain a large amount of water, it will satiate your hunger more easily.

Remember, every one of us have our individual food portion requirements. The amount that makes me full might be too less / too much for you or vice-versa. The most efficient way to realise our individual portion is by practising conscious eating.Also remember, food is not just fuel. It needs to enjoyed and savoured. It should not be denied or abused. Consume it with a feeling of gratitude.

    

Love Eating Love Food :)

Standard

               6.1

This is my first post on the new section of my blog FOOD. And even though, the name of my blog is ‘Fat-Out-Fit-In’, it does not mean that all I will write about would be just on Health Recipes, Nutrition Content of various food etc etc. The main intention of this section would be “To make you fall in love with food that is fresh, easy to cook and healthy,help you develop healthy eating habits and make you feel awesome through eating good food.” 

The first topic that I have chosen to write about is something very interesting. It is a term that I really grew fond of as I started reading about and researching on everything related to food and fitness. It is called Dietary Induced Thermogenesis or DIT. Sounds complicated and high profile,right? Well, not exactly 🙂 Let me explain you what it means and why do I love this term.

DIT or Dietary Induced Thermogenesis is the thermic effect of food i.e. it is the energy produced in the entire process of food digestion,absorption and assimilation (in other words, complete metabolisation of the food you take). Our body expends energy through three main routes: Basal Metabolic Rate, Physical Activity and DIT. If I put this in very simple words, I would say that You burn as you eat”. WHOA! that’s fantastic to know right? 🙂 Now tell me why would I not fall in love with this concept! Research has shown that DIT accounts for 5-30% of the body’s total body expenditure. And hey,do not consider these figures to be small as they build up to be a really important fraction of the body’s entire energy-expenditure picture. But here are a few facts to be a kept in mind:

  1. Only a balanced meal containing appropriate portions of carbohydrates,proteins and fats results in a good percentage of energy expended via DIT.
  2. Although protein induces highest percentage of DIT and ‘the weight loss industry goes gaga’  over the ‘lean-protein-diet’ concept, there’s a completely different side to this picture. Research has also proven that eliminating carbs out of your diet slashes your metabolism by almost 50% in a couple of months ( and that’s just sad because who can afford to remain fit with a 50% slower metabolism).
  3.  Although fats have the least percentage of energy expended via DIT,you cannot afford to eliminate them completely as their little contribution also plays an important role.

So, you see I love this concept because it is a scientific weapon to slash all those stupid FAD diets ever created. They have nothing more to do rather than give you a non-stop head and heart-ache about dieting for burning more. You can see how this concept clearly states that Eating is also a way of Burning. That means starving is never going to help us shed those extra pounds. 

So here are a few points that I would like you to take home:

  1. Do not go on crash diets (liquid diets, no carb diets, only soup-salad diets or only lean meat diets). Do not starve your body cells and torture your metabolism.
  2. Remember  there’s only one key to obtaining or maintaining a healthy weight : A healthy diet  combined with regular physical activity.
  3. By healthy diet, I mean a balanced meal containing appropriate portions of carbohydrates,proteins and fats.
  4. You will always need carbs to remain healthy, do not hate them or cut them out. Just choose healthier carbs. Avoid refined flour and sugar as much as you can as they are unhealthy carbs.
  5. An all protein diet can be dangerous, so have proteins but in controlled portions and with carbs.
  6. Do not avoid fats completely. Choose healthy fats like fish oils, cold pressed oils derived from various oil-seeds, extra-virgin olive oils, home-made Indian clarified butter or ghee that contribute their sincere % in DIT energy expenditure.

Choose your ingredients wisely, cook happily and eat with love and satisfaction 🙂 Never hate food if you want to stay fit and healthy.

6.2