Fitness Hub

How to weight loss in Hindi | कैसे तेजी से वजन कम करें

2020-04-28T23:16:00.001+05:30

वजन कम करने के उपाय | Weight Loss tips in hindi

Fitness Hub

तेजी से Weight Loss करने के कई तरीके हैं।
उस ने कहा, कई आहार योजनाएं आपको भूख या असंतुष्ट महसूस कर रही हैं। ये प्रमुख कारण हैं कि आपको आहार से चिपकना मुश्किल हो सकता है।
हालांकि, सभी आहारों का यह प्रभाव नहीं होता है। कम कार्ब आहार Weight Loss के लिए प्रभावी होते हैं और अन्य आहारों की तुलना में चिपकना आसान हो सकता है।
यहाँ एक 3-कदम Weight Loss की योजना है जो कम कार्ब आहार को रोजगार देती है और इसका उद्देश्य है:

अपनी भूख को कम करें
तेजी से Weight Loss का कारण
एक ही समय में अपने चयापचय स्वास्थ्य में सुधार करें

1. कार्ब्स पर वापस काट लें

सबसे महत्वपूर्ण हिस्सा शर्करा और स्टार्च, या कार्बोहाइड्रेट पर वापस कटौती करना है। जब आप ऐसा करते हैं, तो आपकी भूख का स्तर कम हो जाता है, और आप आम तौर पर काफी कम कैलोरी खाते हैं।

Weight Loss के बारे में अधिक सुझावों के लिए, Weight Loss के प्राकृतिक नुस्खों के बारे में यहां पढ़ें।

ऊर्जा के लिए कार्ब्स को जलाने के बजाय, आपका शरीर अब ऊर्जा के लिए संग्रहीत वसा को जलाना शुरू कर देता है। कार्ब्स को काटने का एक और लाभ यह है कि यह इंसुलिन के स्तर को कम करता है, जिससे गुर्दे अतिरिक्त सोडियम और पानी बहाते हैं। यह सूजन और अनावश्यक पानी के वजन को कम करता है। कुछ आहार विशेषज्ञों के अनुसार, इस तरह से खाने के पहले सप्ताह में 10 पाउंड (4.5 किलोग्राम) - कभी-कभी और अधिक Weight Loss करना असामान्य नहीं है। इस Weight Loss में शरीर की वसा और पानी का वजन दोनों शामिल हैं। मोटापे से ग्रस्त स्वस्थ महिलाओं में एक अध्ययन ने बताया कि बहुत कम कार्ब आहार अल्पकालिक Weight Loss के लिए कम वसा वाले आहार की तुलना में अधिक प्रभावी था। शोध बताते हैं कि कम कार्ब आहार भूख को कम कर सकता है, जिसके कारण आप इसके बारे में सोचे या भूख महसूस किए बिना कम कैलोरी खा सकते हैं। सीधे शब्दों में कहें, कार्ब्स को कम करने से त्वरित, आसान Weight Loss हो सकता है|

2. प्रोटीन, वसा और सब्जियां खाएं

आपके प्रत्येक भोजन में प्रोटीन स्रोत, वसा स्रोत और कम कार्ब सब्जियां शामिल होनी चाहिए।

एक सामान्य नियम के रूप में, प्रति दिन दो से तीन भोजन खाने की कोशिश करें। यदि आप दोपहर में खुद को भूखा पाते हैं, तो चौथा भोजन करें।

इस तरह से अपने भोजन का निर्माण आपके कार्ब सेवन को प्रति दिन लगभग 20-50 ग्राम तक लाना चाहिए।

यह देखने के लिए कि आप अपने भोजन को कैसे इकट्ठा कर सकते हैं, इस कम कार्ब भोजन योजना की जांच करें।

Weight Loss के बारे में अधिक सुझावों के लिए, Weight Loss के प्राकृतिक नुस्खों के बारे में यहां पढ़ें।

Protein

भरपूर मात्रा में प्रोटीन का सेवन इस योजना का एक अनिवार्य हिस्सा है।
साक्ष्य बताते हैं कि बहुत सारे प्रोटीन खाने से प्रति दिन 80-100 कैलोरी तक कैलोरी खर्च बढ़ सकता है।

उच्च प्रोटीन आहार 60% से भोजन के बारे में cravings और जुनूनी विचारों को भी कम कर सकते हैं, देर रात को आधे से नाश्ते की इच्छा को कम कर सकते हैं, और आपको पूर्ण महसूस कर सकते हैं। एक अध्ययन में, उच्च प्रोटीन आहार पर लोगों ने प्रति दिन 441 कम कैलोरी खाया

स्वस्थ प्रोटीन स्रोतों में शामिल हैं:

मांस: गोमांस, चिकन, सूअर का मांस, और भेड़ का बच्चा
मछली और समुद्री भोजन: सामन, ट्राउट और झींगा
अंडे: जर्दी के साथ पूरे अंडे
पौधों पर आधारित प्रोटीन: बीन्स, फलियां और सोया

Low-Carbs Vegetable

कम कार्ब सब्जियों के साथ अपनी प्लेट को लोड करने से डरो मत। वे पोषक तत्वों से भरे होते हैं और आप प्रति दिन 20-50 नेट कार्ब्स पर जाने के बिना बहुत बड़ी मात्रा में खा सकते हैं।

ज्यादातर लीन प्रोटीन स्रोतों और सब्जियों पर आधारित आहार में सभी फाइबर, विटामिन, और खनिज होते हैं जो आपको स्वस्थ होने की आवश्यकता होती है।

कई सब्जियां कार्ब्स में कम हैं, जिनमें शामिल हैं:

ब्रोकोली
गोभी
पालक
टमाटर
गोभी
ब्रसल स्प्राउट
पत्ता गोभी
स्विस कार्ड
सलाद
खीरा

यहां निम्न कार्ब सब्जियों की पूरी सूची देखें।

Healthy Fats

Fat खाने से डरो मत। एक ही समय में कम कार्ब और कम वसा वाले भोजन करने की कोशिश करना आहार को बहुत कठिन बना सकता है।
स्वस्थ वसा के स्रोतों में शामिल हैं:

जैतून का तेल
नारियल का तेल
रुचिरा तेल
मक्खन

3. प्रति सप्ताह तीन बार वजन उठाएं

आपको इस योजना पर Weight Loss करने के लिए व्यायाम करने की आवश्यकता नहीं है, लेकिन इसके अतिरिक्त लाभ होंगे।
वजन उठाने से, आप बहुत सारी कैलोरी जलाएंगे और आपके चयापचय को धीमा होने से रोकेंगे, जो Weight Loss करने का एक सामान्य दुष्प्रभाव है।
लो कार्ब डाइट पर किए गए अध्ययनों से पता चलता है कि शरीर की वसा की महत्वपूर्ण मात्रा को खोने के दौरान आप थोड़ा सा मांसपेशी प्राप्त कर सकते हैं।
वेट उठाने के लिए हफ्ते में तीन से चार बार जिम जाने की कोशिश करें।

यदि आप जिम में नए हैं, तो किसी प्रशिक्षक से कुछ सलाह लें।
यदि वेट उठाना आपके लिए कोई विकल्प नहीं है, तो कुछ कार्डियो वर्कआउट करना जैसे चलना, टहलना, दौड़ना, साइकिल चलाना या तैराकी करना पर्याप्त होगा। कार्डियो और वेटलिफ्टिंग दोनों ही Weight Loss में मदद कर सकते हैं।

Weight Loss करने के 10 टिप्स

यहाँ तेजी से Weight Loss करने के 10 और सुझाव दिए गए हैं:

हाई प्रोटीन वाला नाश्ता खाएं। एक उच्च प्रोटीन नाश्ता खाने से पूरे दिन में cravings और कैलोरी की मात्रा कम हो सकती है।
शर्करा युक्त पेय और फलों के रस से बचें। ये उन सबसे चर्चित चीजों में से हैं जिन्हें आप अपने शरीर में डाल सकते हैं
भोजन से पहले पानी पिएं। एक अध्ययन से पता चला है कि भोजन से आधे घंटे पहले पानी पीने से 3 महीने में वजन में 44% की वृद्धि हुई है
Weight Loss के अनुकूल भोजन चुनें। कुछ खाद्य पदार्थ दूसरों की तुलना में Weight Loss के लिए बेहतर हैं। यहां 20 स्वस्थ वजन-हानि-अनुकूल खाद्य पदार्थों की एक सूची दी गई है।
घुलनशील फाइबर खाएं। अध्ययन बताते हैं कि घुलनशील फाइबर Weight Loss को बढ़ावा दे सकते हैं। ग्लूकोमानन जैसे फाइबर सप्लीमेंट भी मदद कर सकते हैं।
कॉफी या चाय पिएं। कैफीन आपके चयापचय को 3–11% बढ़ा देता है।
विश्वसनीय सोरस्टेड सॉर्स्टड स्रोत अपने आहार को संपूर्ण खाद्य पदार्थों पर आधारित करें। वे स्वस्थ होते हैं, अधिक भरने वाले होते हैं, और प्रसंस्कृत खाद्य पदार्थों की तुलना में अधिक खाने की संभावना कम होती है।
धीरे - धीरे खाओ। समय पर भोजन करने से समय के साथ वजन बढ़ सकता है, जबकि धीरे-धीरे खाने से आप अधिक भरा हुआ महसूस करते हैं और वजन कम करने वाले हार्मोन बढ़ाते हैं।
हर दिन खुद को तौलें। अध्ययनों से पता चलता है कि हर दिन अपना वजन करने वाले लोगों में वजन कम होने और लंबे समय तक इसे बंद रखने की संभावना होती है।
अच्छी गुणवत्ता वाली नींद लें। नींद महत्वपूर्ण औपचारिक कारण है, और खराब नींद वजन बढ़ने के सबसे बड़े जोखिम कारकों में से एक है।

Weight Loss के बारे में अधिक सुझावों के लिए, Weight Loss के प्राकृतिक नुस्खों के बारे में यहां पढ़ें।

High-Protein Diet | उच्च-प्रोटीन आहार

2020-04-27T20:52:00.000+05:30

High-protein diet plan | उच्च-प्रोटीन आहार योजना

My Fitness Hub

वजन घटाने के लिए उच्च प्रोटीन आहार की तलाश करने वाले लोग अक्सर वजन घटाने के लिए उच्च प्रोटीन आहार और उच्च प्रोटीन आहार मेनू को अपनाने का फैसला करते हैं। वजन घटाने के लिए उच्च प्रोटीन आहार का सेवन करने से व्यक्ति को भरा हुआ महसूस करने में मदद मिलती है, जिससे उन्हें कम कैलोरी खाने में मदद मिलती है। उच्च प्रोटीन आहार में आमतौर पर बड़ी मात्रा में प्रोटीन और केवल थोड़ी मात्रा में कार्बोहाइड्रेट शामिल होते हैं।
ज्यादातर लोग मांस, मछली, डेयरी उत्पाद, बीन्स और फलियां, अंडे, और सब्जियां जो प्रोटीन से भरपूर होते हैं, जैसे शतावरी और पालक खाकर उच्च प्रोटीन आहार और उच्च प्रोटीन आहार मेनू का पालन कर सकते हैं।
इस आहार पर लोग अक्सर अपने कार्बोहाइड्रेट सेवन को कम करना पसंद करेंगे, जिसमें अत्यधिक प्रसंस्कृत खाद्य पदार्थ, रोटी और अन्य पके हुए सामान, कैंडी, और सफेद पास्ता और चावल की खपत को सीमित करना शामिल हो सकता है।
कुछ प्रसिद्ध उच्च-प्रोटीन आहार योजनाएं हैं। हालांकि, एक व्यक्ति अपने भोजन का सेवन अपने साथ या अन्य खाद्य समूहों के अपने समायोजन को समायोजित किए बिना बढ़ा सकता है।
इस लेख में, हम बताते हैं कि कैसे उच्च प्रोटीन आहार और उच्च प्रोटीन आहार मेनू, खाद्य पदार्थों को शामिल करने और बाहर करने के लिए और इस आहार को अपनाने के संभावित प्रतिकूल प्रभावों को कैसे खाया जाए।

Benefits

वजन घटाने के लिए उच्च प्रोटीन आहार का समर्थन करने के अलावा, प्रोटीन शरीर को कुछ आवश्यक लाभ प्रदान करता है। प्रोटीन के लाभों में शामिल हैं:

एंजाइम प्रदान करता है जो पूरे शरीर में हजारों रासायनिक प्रतिक्रियाओं की शक्ति में मदद करता है
शरीर को बनाए रखने और बालों, त्वचा, मांसपेशियों और हड्डियों की मरम्मत में मदद करता है
कुछ प्रोटीन हार्मोन का उत्पादन करने के लिए आवश्यक हैं जो शरीर के अंगों और कोशिकाओं को संवाद करने में मदद करते हैं
प्रोटीन अमीनो एसिड भी प्रदान करता है। उच्च प्रोटीन आहार मेनू में 22 अमीनो एसिड होते हैं, जिनमें से नौ आहार से प्राप्त करने के लिए आवश्यक होते हैं क्योंकि शरीर उन्हें उत्पादन नहीं करता है।

जानवरों से प्रोटीन में सभी अमीनो एसिड होते हैं, इसलिए लोग इसे संपूर्ण प्रोटीन के रूप में संदर्भित करते हैं। इसके विपरीत, कई पौधे प्रोटीन केवल कुछ अमीनो एसिड प्रदान करते हैं, जिसका अर्थ है कि लोगों को सभी आवश्यक अमीनो एसिड प्राप्त करने के लिए उन्हें अन्य प्रोटीन स्रोतों के साथ संयोजित करने की आवश्यकता होती है।

हाई-प्रोटीन डाइट कैसे खाएं और हाई-प्रोटीन डाइट मेन्यू कैसे बनाएं

अधिक प्रोटीन को शामिल करने के लिए लोग या तो अपने वर्तमान आहार को समायोजित कर सकते हैं या वजन घटाने के लिए एक विशिष्ट उच्च-प्रोटीन आहार योजना और उच्च प्रोटीन आहार का पालन कर सकते हैं। जब वे उच्च प्रोटीन आहार योजना शुरू करते हैं, तो नीचे दिए गए कदम उठाने से व्यक्ति को मदद मिल सकती है:

उनकी व्यक्तिगत प्रोटीन जरूरतों का पता लगाना, जो उनके शरीर के वजन पर निर्भर करेगा सप्ताह के लिए भोजन योजना बना रही है

उच्च गुणवत्ता वाले प्रोटीनों को खोजना और उनका उपयोग करना प्रत्येक भोजन में उच्च प्रोटीन के कम से कम 25-30 ग्राम (जी) को शामिल करें

भोजन की मात्रा और उनके द्वारा खाए जाने वाले प्रकारों को ट्रैक करने के लिए एक खाद्य पत्रिका रखना

संतुलित भोजन करना

आहार में उच्च प्रोटीन के पौधे और दुबले पशु स्रोतों दोनों को शामिल करें

खाद्य पदार्थों को शामिल करना और बाहर करना

एक उच्च-प्रोटीन आहार और उच्च-प्रोटीन आहार मेनू खाने पर सही खाद्य पदार्थों का चयन करना अधिकतम प्रभावशीलता के लिए महत्वपूर्ण है।
नीचे कुछ उत्कृष्ट प्रोटीन विकल्प दिए गए हैं जो विभिन्न प्रकार की आहार योजनाओं के लिए उपयुक्त हो सकते हैं:

अंडे
गोमांस की कटौती
चिकन ब्रेस्ट
टर्की स्तन
बीन्स, जैसे गार्बानो बीन्स या ब्लैक बीन्स
झींगा
नट और बीज, जैसे कद्दू के बीज, मूंगफली, और बादाम
मछली, सामन, फ़्लॉंडर और हैडॉक सहित
अंकुरित अनाज की रोटी, जैसे कि ईजेकील ब्रेड
मट्ठा या पौधा प्रोटीन हिलाता है
मसूर की दाल
Quinoa
चने
जई
डेयरी उत्पाद, जैसे कि ग्रीक योगर्ट, गाय का दूध, या पनीर
ब्रसेल्स स्प्राउट्स और ब्रोकोली सहित सब्जियां

आवश्यक आहार प्रतिबंध वाले लोगों को भी अनुपयुक्त खाद्य पदार्थों को बाहर करना जारी रखना चाहिए। उदाहरण के लिए, एक व्यक्ति जिसके पास लैक्टोज असहिष्णुता है, उसे वजन घटाने के लिए अपने प्रोटीन का सेवन बढ़ाने के लिए दूध उत्पादों का उपयोग नहीं करना चाहिए।

वजन घटाने के लिए एक व्यक्ति को आमतौर पर उच्च प्रोटीन आहार और उच्च प्रोटीन आहार के भाग के रूप में निम्नलिखित खाद्य पदार्थों से बचना चाहिए:

अत्यधिक प्रसंस्कृत खाद्य पदार्थ और उच्च प्रोटीन आहार।
खाद्य पदार्थ जो निर्माता "आहार" उत्पादों के रूप में विपणन करते हैं, क्योंकि वे अक्सर कृत्रिम स्वीटनर की अत्यधिक मात्रा में होते हैं
ऐसे उत्पाद जिनमें कैंडी, बेक्ड सामान और सोडा जैसे परिष्कृत चीनी शामिल हैं

Low-Carb Meal Plan | Weight Loss

2020-04-18T18:39:00.001+05:30

Low-Carb Meal Plan

A low-carb diet is a diet that restricts carbohydrates, such as those found in sugary foods, pasta and bread. It is high in protein, fat and healthy vegetables.

There are many different types of low-carb diets, and studies show that they can cause weight loss and improve health.

This is a detailed meal plan for a low-carb diet. It explains what to eat, what to avoid and includes a sample low-carb menu for one week.

There are so many website like ( https://www.mayoclinic.org/ https://www.dietdoctor.com/ , https://www.healthline.com/ ,https://www.medicalnewstoday.com/ , https://en.wikipedia.org/ , https://www.atkins.com/ , https://www.webmd.com/ , https://www.diabetes.co.uk/ provide low-carb meal plan but i provide this because i apply on my mother and she take better results. and i give other kinds of diet plan for weight gain, weight loss, fat burn and muscle gain programs.

Low-Carb Eating — The Basics

Your food choices depend on a few things, including how healthy you are, how much you exercise and how much weight you have to lose.

Consider this meal plan as a general guideline, not something written in stone.

Eat: Meat, fish, eggs, vegetables, fruit, nuts, seeds, high-fat dairy, fats, healthy oils and maybe even some tubers and non-gluten grains.

Don’t eat: Sugar, HFCS, wheat, seed oils, trans fats, “diet” and low-fat products and highly processed foods.

Foods to Avoid

You should avoid these six food groups and nutrients, in order of importance:

Sugar: Soft drinks, fruit juices, agave, candy, ice cream and many other products that contain added sugar.
Refined grains: Wheat, rice, barley and rye, as well as bread, cereal and pasta.
Trans fats: Hydrogenated or partially hydrogenated oils.
Diet and low-fat products: Many dairy products, cereals or crackers are fat-reduced, but contain added sugar.
Highly processed foods: If it looks like it was made in a factory, don’t eat it.
Starchy vegetables: It’s best to limit starchy vegetables in your diet if you’re following a very low-carb diet.

You must read ingredient lists even on foods labelled as health foods.

For more details, check out this article on a low-carb diet.

Low-Carb Food List — Foods to Eat

You should base your diet on these real, unprocessed, low-carb foods.

Meat: Beef, lamb, pork, chicken and others; grass-fed is best.
Fish: Salmon, trout, haddock and many others; wild-caught fish is best.
Eggs: Omega-3-enriched or pastured eggs are best.
Vegetables: Spinach, broccoli, cauliflower, carrots and many others.
Fruits: Apples, oranges, pears, blueberries, strawberries.
Nuts and seeds: Almonds, walnuts, sunflower seeds, etc.
High-fat dairy: Cheese, butter, heavy cream, yogurt.
Fats and oils: Coconut oil, butter, lard, olive oil and fish oil.

If you need to lose weight, be careful with cheese and nuts, as it’s easy to overeat on them. Don’t eat more than one piece of fruit per day.

Foods to Maybe Include

If you’re healthy, active and don’t need to lose weight, you can afford to eat a few more carbs.

Tubers: Potatoes, sweet potatoes and some others.
Unrefined grains: Brown rice, oats, quinoa and many others.
Legumes: Lentils, black beans, pinto beans, etc. (if you can tolerate them).

What’s more, you can have the following in moderation, if you want:

Dark chocolate: Choose organic brands with at least 70% of cocoa.
Wine: Choose dry wines with no added sugar or carbs.

Dark chocolate is high in antioxidants and may provide health benefits if you eat it in moderation. However, be aware that both dark chocolate and alcohol will hinder your progress if you eat/drink too much.

Beverages

Coffee
Tea
Water
Sugar-free carbonated beverages, like sparkling water.

A Sample Low-Carb Menu for One Week

This is a sample menu for one week on a low-carb diet plan.

It provides less than 50 grams of total carbs per day. However, if you’re healthy and active you can eat slightly more carbs.

Monday

Breakfast: Omelet with various vegetables, fried in butter or coconut oil.
Lunch: Grass-fed yogurt with blueberries and a handful of almonds.
Dinner: Bunless cheeseburger, served with vegetables and salsa sauce.

Tuesday

Breakfast: Bacon and eggs.
Lunch: Leftover burgers and veggies from the previous night.
Dinner: Salmon with butter and vegetables.

Wednesday

Breakfast: Eggs and vegetables, fried in butter or coconut oil.
Lunch: Shrimp salad with some olive oil.
Dinner: Grilled chicken with vegetables.

Thursday

Breakfast: Omelet with various vegetables, fried in butter or coconut oil.
Lunch: Smoothie with coconut milk, berries, almonds and protein powder.
Dinner: Steak and veggies.

Friday

Breakfast: Bacon and eggs.
Lunch: Chicken salad with some olive oil.
Dinner: Pork chops with vegetables.

Saturday

Breakfast: Omelet with various veggies.
Lunch: Grass-fed yogurt with berries, coconut flakes and a handful of walnuts.
Dinner: Meatballs with vegetables.

Sunday

Breakfast: Bacon and eggs.
Lunch: Smoothie with coconut milk, a dash of heavy cream, chocolate-flavored protein powder and berries.
Dinner: Grilled chicken wings with some raw spinach on the side.

Include plenty of low-carb vegetables in your diet. If your goal is to remain under 50 grams of carbs per day, there is room for plenty of veggies and one fruit per day.

Diet

As the name says, a low-carb diet restricts the type and amount of carbohydrates you eat. Carbohydrates are a type of calorie-providing macronutrient found in many foods and beverages.

Carbohydrates can be simple or complex. They can further be classified as simple refined (table sugar), simple natural (lactose in milk and fructose in fruit), complex refined (white flour) and complex natural (whole grains or beans).

Common sources of naturally occurring carbohydrates include:

Grains
Fruits
Vegetables
Milk
Nuts
Seeds
Legumes (beans, lentils, peas)

Food manufacturers also add refined carbohydrates to processed foods in the form of sugar or white flour. Examples of foods that contain refined carbohydrates are white breads and pasta, cookies, cake, candy, and sugar-sweetened sodas and drinks.

Your body uses carbohydrates as its main fuel source. Complex carbohydrates (starches) are broken down into simple sugars during digestion. They're then absorbed into your bloodstream, where they're known as blood sugar (glucose). In general, natural complex carbohydrates are digested more slowly and they have less effect on blood sugar. Natural complex carbohydrates provide bulk and serve other body functions beyond fuel.

Rising levels of blood sugar trigger the body to release insulin. Insulin helps glucose enter your body's cells. Some glucose is used by your body for energy, fueling all of your activities, whether it's going for a jog or simply breathing. Extra glucose is usually stored in your liver, muscles and other cells for later use or is converted to fat.

The idea behind the low-carb diet is that decreasing carbs lowers insulin levels, which causes the body to burn stored fat for energy and ultimately leads to weight loss.

Typical foods for a low-carb diet

In general, a low-carb diet focuses on proteins, including meat, poultry, fish and eggs, and some nonstarchy vegetables. A low-carb diet generally excludes or limits most grains, legumes, fruits, breads, sweets, pastas and starchy vegetables, and sometimes nuts and seeds. Some low-carb diet plans allow small amounts of certain fruits, vegetables and whole grains.

A daily limit of 0.7 to 2 ounces (20 to 60 grams) of carbohydrates is typical with a low-carb diet. These amounts of carbohydrates provide 80 to 240 calories. Some low-carb diet greatly restrict carbs during the initial phase of the diet and then gradually increase the number of allowed carbs.

In contrast, the Dietary Guidelines for Americans recommends that carbohydrates make up 45 to 65 percent of your total daily calorie intake. So if you consume 2,000 calories a day, you would need to eat between 900 and 1,200 calories a day from carbohydrates.

Low-carb diet: Can it help you loss weight?

2020-04-18T18:24:00.002+05:30

Low-carb diet: Can it help you loss weight?

Could a low-carb diet give you an edge in losing weight? Help you keep weight off permanently? Here's what you need to know about the low-carb diet.

Fitness Hub

Definition

A low-carb diet limits carbohydrates — such as those found in grains, starchy vegetables and fruit — and emphasizes foods high in protein and fat. Many types of low-carb diets exist. Each diet has varying restrictions on the types and amounts of carbohydrates you can eat.

Purpose

A low-carb diet is generally used for losing weight. Some low-carb diets may have health benefits beyond weight loss, such as reducing risk factors associated with type 2 diabetes and metabolic syndrome.

Why you might follow a low-carb diet

You might choose to follow a low-carb diet because you:

Want a diet that restricts certain carbs to help you lose weight
Want to change your overall eating habits
Enjoy the types and amounts of foods featured in low-carb diets

Check with your doctor before starting any weight-loss diet, especially if you have any health conditions, such as diabetes or heart disease.

Find the free fat lose diet that’s right for you with our free diet plan

Our free assessment ranks the best diets for you based on your answers to 3 quick questions.

FIND YOUR DIETS

Diet details

As the name says, a low-carb diet restricts the type and amount of carbohydrates you eat. Carbohydrates are a type of calorie-providing macronutrient found in many foods and beverages.

Common sources of naturally occurring carbohydrates include:

Grains
Fruits
Vegetables
Milk
Nuts
Seeds
Legumes (beans, lentils, peas)

The idea behind the low-carb diet is that decreasing carbs lowers insulin levels, which causes the body to burn stored fat for energy and ultimately leads to weight loss.

Typical foods for a low-carb diet

In general, a low-carb diet focuses on proteins, including meat, poultry, fish and eggs, and some nonstarchy vegetables. A low-carb diet generally excludes or limits most grains, legumes, fruits, breads, sweets, pastas and starchy vegetables, and sometimes nuts and seeds. Some low-carb diet plans allow small amounts of certain fruits, vegetables and whole grains.

A daily limit of 0.7 to 2 ounces (20 to 60 grams) of carbohydrates is typical with a low-carb diet. These amounts of carbohydrates provide 80 to 240 calories. Some low-carb diets greatly restrict carbs during the initial phase of the diet and then gradually increase the number of allowed carbs.

Results

Weight loss

Most people can lose weight if they restrict the number of calories consumed and increase physical activity levels. To lose 1 to 1.5 pounds (0.5 to 0.7 kilogram) a week, you need to reduce your daily calories by 500 to 750 calories.

Low-carb diets, especially very low-carb diets, may lead to greater short-term weight loss than do low-fat diets. But most studies have found that at 12 or 24 months, the benefits of a low-carb diet are not very large. A 2015 review found that higher protein, low-carbohydrate diets may offer a slight advantage in terms of weight loss and loss of fat mass compared with a normal protein diet.

Cutting calories and carbs may not be the only reason for the weight loss. Some studies show that you may shed some weight because the extra protein and fat keeps you feeling full longer, which helps you eat less.

Other health benefits

Low-carb diets may help prevent or improve serious health conditions, such as metabolic syndrome, diabetes, high blood pressure and cardiovascular disease. In fact, almost any diet that helps you shed excess weight can reduce or even reverse risk factors for cardiovascular disease and diabetes. Most weight-loss diets — not just low-carb diets — may improve blood cholesterol or blood sugar levels, at least temporarily.

Low-carb diets may improve high-density lipoprotein (HDL) cholesterol and triglyceride values slightly more than do moderate-carb diets. That may be due not only to how many carbs you eat but also to the quality of your other food choices. Lean protein (fish, poultry, legumes), healthy fats (monounsaturated and polyunsaturated) and unprocessed carbs — such as whole grains, legumes, vegetables, fruits and low-fat dairy products — are generally healthier choices.

A report from the American Heart Association, the American College of Cardiology and the Obesity Society concluded that there isn't enough evidence to say whether most low-carbohydrate diets provide heart-healthy benefits.

Risks

If you suddenly and drastically cut carbs, you may experience a variety of temporary health effects, including:

Headache
Bad breath
Weakness
Muscle cramps
Fatigue
Skin rash
Constipation or diarrhea

In addition, some diets restrict carbohydrate intake so much that in the long term they can result in vitamin or mineral deficiencies, bone loss and gastrointestinal disturbances and may increase risks of various chronic diseases.

Because low-carb diets may not provide necessary nutrients, these diets aren't recommended as a method of weight loss for preteens and high schoolers. Their growing bodies need the nutrients found in whole grains, fruits and vegetables.

Severely restricting carbohydrates to less than 0.7 ounces (20 grams) a day can result in a process called ketosis. Ketosis occurs when you don't have enough sugar (glucose) for energy, so your body breaks down stored fat, causing ketones to build up in your body. Side effects from ketosis can include nausea, headache, mental and physical fatigue, and bad breath.

It's not clear what kind of possible long-term health risks a low-carb diet may pose because most research studies have lasted less than a year. Some health experts believe that if you eat large amounts of fat and protein from animal sources, your risk of heart disease or certain cancers may actually increase.

If you follow a low-carbohydrate diet that's higher in fat and possibly higher in protein, it's important to choose foods with healthy unsaturated fats and healthy proteins. Limit foods containing saturated and trans fats, such as meat, high-fat dairy products, and processed crackers and pastries.

High-protein diet plan

2020-04-18T17:50:00.001+05:30

What to eat on a high-protein diet ?

People looking to high protein diet for weight loss often decide to adopt a high-protein diet and high-protein diet menu for weight loss. Eating high protein diet for weight loss its helps a person feel full, which can lead to them eating fewer calories overall. High-protein diets typically include large quantities of protein and only a small amount of carbohydrate.

Most people can follow a high-protein diet and high-protein diet menu by eating meat, fish, dairy products, beans and legumes, eggs, and vegetables that are relatively rich in protein, such as asparagus and spinach.

People on this diet will often choose to reduce their carbohydrate intake, which may involve limiting their consumption of highly processed foods, bread and other baked goods, candy, and white pasta and rice.

There are some well-known high-protein diet plans. However, a person can increase their protein intake on their own with or without adjusting their intake of other food groups.

In this article, we explain how to eat a high-protein diet and high-protein diet menu, foods to include and exclude, and the potential adverse effects of adopting this diet.

Benefits

In addition to aiding high protein diet for weight loss, protein provides the body with some essential benefits. The benefits of protein include:

providing enzymes that help power thousands of chemical reactions throughout the body
helping the body maintain and repair hair, skin, muscles, and bones
certain proteins are necessary to produce hormones that help the body’s organs and cells communicate

Protein also provides amino acids. There are 22 amino acids in high-protein diet menu, nine of which are essential to obtain from the diet because the body does not produce them.

Protein from animals tends to contain all of the amino acids, so people refer to it as a complete protein. In contrast, many plant proteins only provide some of the amino acids, meaning that people need to combine them with other protein sources to get all of the essential amino acids.

What does the science say?

There has been a lot of research on the role of protein in short-term weight loss and muscle gain. However, the long-term effects of a high-protein diet require further study.

Some studies suggest that health problems may potentially result from eating a high-protein diet for extended periods. The authors of a review paper focusing on the high-protein diet warned that it could lead to higher acid loads for the kidneys and that people may be at risk of the health conditions that come with eating high amounts of animal fat.

In addition, diets that limit carbs may harm a person’s health. Children and teenagers are at particular risk of malnutrition from eating insufficient carbohydrate.

Still, most research indicates that high-protein diets are beneficial for high protein diet for weight loss, at least in the short term.

How to eat a high-protein diet and make high-protein diet menu

those with other dietary restrictFor example, people who follow a vegetarian or vegan diet or those who avoid dairy can still eat a high-protein diet.

People can either adjust their current diet to include more protein or follow a specific high-protein diet plan and high protein diet for weight loss.

Taking the steps below may help a person when they start a high-protein diet plan:

figuring out their individual protein needs, which will depend on their body weight
making meal plans for the week
finding and using high-quality proteins
including at least 25–30 grams (g) of high protein in each meal
keeping a food journal to track the amount and types of food that they eat
eating well-balanced meals
including both plant and lean animal sources of high protein in the diet

Foods to include and exclude

Choosing the right foods when eating a high-protein diet and high-protein diet menu is important for maximum effectiveness.

Below are some excellent protein choices that could be suitable for a variety of dietary plans:

eggs
leaner cuts of beef
chicken breasts
turkey breasts
beans, such as garbanzo beans or black beans
shrimp
nuts and seeds, such as pumpkin seeds, peanuts, and almonds
fish, including salmon, flounder, and haddock
sprouted grain bread, such as Ezekiel bread
whey or plant protein shakes
lentils
quinoa
chickpeas
oats
dairy products, such as Greek yogurt, cow’s milk, or cheese
vegetables, including Brussels sprouts and broccoli

People with necessary dietary restrictions should also continue to exclude unsuitable foods. For example, a person who has lactose intolerance should not use milk products to increase their protein intake for weight loss.

A person should generally also avoid the following foods as part of the high-protein diet and high protein diet for weight loss:

products that contain refined sugar, such as candy, baked goods, and sodas
highly processed foods and high protein diet.
foods that manufacturers market as “diet” products, as they often contain excessive amounts of artificial sweetener.

How to weight Loss Fast?

2020-04-18T15:31:00.005+05:30

How to Weight Loss Fast: 3 Simple Steps

There are many ways to lose a lot of weight fast.

That said, many diet plans leave you feeling hungry or unsatisfied. These are major reasons why you might find it hard to stick to a diet.

However, not all diets have this effect. Low carb diets are effective for weight loss and may be easier to stick to than other diets.

Here’s a 3-step weight loss plan that employs a low carb diet and aims to:

significantly reduce your appetite
cause fast weight loss
improve your metabolic health at the same time

1. Cut back on carbs

The most important part is to cut back on sugars and starches, or carbohydrates.

When you do that, your hunger levels go down, and you generally end up eating significantly fewer calories.

Instead of burning carbs for energy, your body now starts burning stored fat for energy.

Another benefit of cutting carbs is that it lowers insulin levels, causing the kidneys to shed excess sodium and water. This reduces bloating and unnecessary water weight.Trusted Source

According to some dietitians, it’s not uncommon to lose up to 10 pounds (4.5 kg) — sometimes more — in the first week of eating this way. This weight loss includes both body fat and water weight.

One study in healthy women with obesity reported that a very low carb diet was more effective than a low fat diet for short-term weight loss.Trusted Source

Research suggests that a low carb diet can reduce appetite, which may lead you to eat fewer calories without thinking about it or feeling hungry.

Put simply, reducing carbs can lead to quick, easy weight loss.

2. Eat protein, fat, and vegetables

Each one of your meals should include a protein source, fat source, and low carb vegetables.

As a general rule, try eating two to three meals per day. If you find yourself hungry in the afternoon, add a fourth meal.

Constructing your meals in this way should bring your carb intake down to around 20–50 grams per day.

To see how you can assemble your meals, check out this low carb meal plan.

Protein

Eating plenty of protein is an essential part of this plan.

Evidence suggests that eating lots of protein may boost calorie expenditure by 80–100 calories per day.Trusted Sourc

Trusted Source

High protein diets can also reduce cravings and obsessive thoughts about food by 60%, reduce the desire to snack late at night by half, and make you feel full. In one study, people on a higher protein diet ate 441 fewer calories per day.Trusted Source

Trusted Source

Healthy protein sources include:

Meat: beef, chicken, pork, and lamb
Fish and seafood: salmon, trout, and shrimp
Eggs: whole eggs with the yolk
Plant-based proteins: beans, legumes, and soy

Low carb vegetables

Don’t be afraid to load your plate with low carb vegetables. They are packed with nutrients and you can eat very large amounts without going over 20–50 net carbs per day.

A diet based mostly on lean protein sources and vegetables contains all the fiber, vitamins, and minerals you need to be healthy.

Many vegetables are low in carbs, including:

broccoli
cauliflower
spinach
tomatoes
kale
Brussels sprouts
cabbage
Swiss chard
lettuce
cucumber

See a full list of low carb vegetables here.

Healthy fats

Don’t be afraid of eating fats. Trying to do low carb and low fat at the same time can make sticking to the diet very difficult.

Sources of healthy fats include:

olive oil
coconut oil
avocado oil
butter

3. Lift weights three times per week

You don’t need> to exercise to lose weight on this plan, but it will have extra benefits.

By lifting weights, you will burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight.Trusted Source

Studies on low carb diets show that you can gain a bit of muscle while losing significant amounts of body fat.

Try going to the gym three to four times a week to lift weights. If you’re new to the gym, ask a trainer for some advice.

If lifting weights is not an option for you, doing some cardio workouts like walking, jogging, running, cycling, or swimming will suffice. Both cardio and weightlifting can help with weight loss.

Try doing a “carb refeed” once per week

If you need to, you can take one day off per week where you eat more carbs. Many people choose to do this on Saturday.

It’s important to stick to healthy carb sources like oats, rice, quinoa, potatoes, sweet potatoes, and fruit. If you must have a cheat meal and eat something unhealthy, do it on this day.

Limit this to one higher carb day per week. If you aren’t reducing carbs enough, you might not experience weight loss.

You might gain some water weight during your refeed day, and you will generally lose it again in the next 1–2 days.

10 weight loss tips

Here are 10 more tips to lose weight faster:

Eat a high protein breakfast. Eating a high protein breakfast could reduce cravings and calorie intake throughout the day.Trusted SourcTrusted Source
Avoid sugary drinks and fruit juice. These are among the most fattening things you can put into your body.Trusted Source
Drink water before meals. One study showed that drinking water a half hour before meals increased weight loss by 44% over 3 months.Trusted Source
Choose weight-loss-friendly foods. Some foods are better for weight loss than others. Here is a list of 20 healthy weight-loss-friendly foods.
Eat soluble fiber. Studies show that soluble fibers may promote weight loss. Fiber supplements like glucomannan can also help.Trusted SourcTrusted Source
Drink coffee or tea. Caffeine boosts your metabolism by 3–11% Trusted Sorusted SouTrusted Source
Base your diet on whole foods. They are healthier, more filling, and much less likely to cause overeating than processed foods.
Eat slowly. Eating quickly can lead to weight gain over time, while eating slowly makes you feel more full and boosts weight-reducing hormones.Trusted Source
Weigh yourself every day. Studies show that people who weigh themselves every day are much more likely to lose weight and keep it off for a long time.Trusted SourceTrusted Source
Get good quality sleep. Sleep is important formany reasons, and poor sleep is one of the biggest risk factors for weight gain.

For more tips on weight loss, read about natural tips for weight loss here.

Intentional

Intentional weight loss is the loss of total body mass as a result of efforts to improve fitness and health, or to change appearance through slimming. Weight loss is the main treatment for obesity,^[1]^[2]^[3] and there is substantial evidence this can prevent progression from prediabetes to diabetes type 2 with a 7-10% weight loss and manage cardiometabolic health for diabetic people with a 5-15% weight loss.^[4]

Weight loss in individuals who are overweight or obese can reduce health risks,^[5] increase fitness,^[6] and may delay the onset of diabetes.^[5] It could reduce pain and increase movement in people with osteoarthritis of the knee.^[6] Weight loss can lead to a reduction in hypertension (high blood pressure), however whether this reduces hypertension-related harm is unclear.^[5]^{[failed verification]}

Weight loss is achieved by adopting a lifestyle in which fewer calories are consumed than are expended.^[7] According to the UK National Health Service this is best achieved by monitoring calories eaten and supplementing this with physical exercise.^[7]

Depression, stress or boredom may also contribute to weight increase,^[8] and in these cases, individuals are advised to seek medical help. A 2010 study found that dieters who got a full night's sleep lost more than twice as much fat as sleep-deprived dieters.^[9]^[10]

Though hypothesized that supplementation of vitamin D may help, studies do not support this.^[11] The majority of dieters regain weight over the long term.^[12]

According to the Dietary Guidelines for Americans those who achieve and manage a healthy weight do so most successfully by being careful to consume just enough calories to meet their needs, and being physically active.^[13]

Long-term weight loss

In order for weight loss to be permanent, changes in diet and lifestyle must be permanent as well.^[30]^[31]^[32] There is evidence that counseling or exercise alone do not result in weight loss, whereas dieting alone results in meaningful long-term weight loss, and a combination of dieting and exercise provides the best results.^[33] Meal replacements, orlistat and very-low-calorie diet interventions also produce meaningful weight loss

Vegetarian Meal Plan 1200 Calorie weight loss

2020-04-18T15:05:00.003+05:30

7-Day Vegetarian Meal Plan: 1200 Calories

1200 calories meal for weight loss with vegetarian diet plan. I provide one of them this 1200 calories fat loss program or weight loss diet plan follow this meal plan for better shape of your body and maintain 1200 calories. there are so many website like ( https://www.medicalnewstoday.com/ , https://www.cdc.gov/ , https://www.healthline.com/ , https://www.foodnetwork.com/ https://timesofindia.indiatimes.com/ ) provide low 0r 1200 calories vegetarian meal plan but i provide this weight loss diet plan because this is the best plan forever.

Whether you already follow a vegetarian diet or are just looking to go meatless sometimes, this 7-day 1200 calories vegetarian meal plan makes it easy to eat meat-free and lose weight. Eating more plant-based foods is a great way to boost your health. A vegetarian diet has been shown to reduce your risk of heart disease, type-2 diabetes and even certain types of cancer.

Don't Miss: The Best 1200 calories Vegetarian Meal Plan

In this 1200 calories vegetarian weight-loss meal plan, we make sure to include plenty of filling foods so you feel satisfied-not starved-while cutting calories. Protein-rich beans and tofu, high-fiber whole grains, fruits and vegetables and healthy fats, like nuts, help to keep you feeling energized all day long (get our list of Best Vegetarian Protein Foods to Eat). Coupled this healthy plant-based meal plan with daily exercise and you're on track to lose a 1 to 2 pounds per week.

n this 1200 calories weight-loss meal plan, 7 days of healthy meals and snacks were carefully chosen by a Registered Dietitian to help you feel full, energized and satisfied while losing weight. High fiber foods, like whole grains, fruits and vegetables, as well as satisfying lean protein will help keep you from feeling hungry. What's more, the recipes are quick, easy to prepare and use regular everyday food, so you won't break the bank doing your grocery shopping.

Couple this healthy meal plan with daily exercise and you're on track to lose a healthy 1 to 2 pounds per week. With the meal planning already complete, all that's left to do is get started! Once you conquer this weekly meal plan, challenge yourself to follow our Simple 1,200 Calories Meal Plan for the month.

If a 1200 calories diet is too low for you, see our other weight-loss meal plans at 1,500, 1,600, 1,800 and 2,000 calories.

How to Meal Prep Your Week of Meals:

Do these simple steps at the beginning of the week to make the busy work days easier. And don't miss the extra meal-prep notes throughout the plan!

Meal prep the Lemon-Roasted Vegetable Hummus Bowls to have ready for a grab-and-go lunch on Days 2 through 5. Pack up in air-tight meal-prep containers to keep fresh for the week.
Make 2 hard-boiled vegetable to have as snacks this week. Store in an air-tight reusable bag to keep fresh.

What To Eat When On The 1200 Calories Diet

Consume more fruits and vegetables as they are low in calories and carbohydrates and high in fiber and vitamins when compared to other foods Vegetables, such as cucumber, mushrooms, carrots, tomatoes, beets, asparagus, peppers, and leafy greens, and fruits, such as bananas, plums, cherries, grapes, apples, and peaches are some of the healthy options.
Choose complex carbohydrates over simple ones. Consume whole-grain bread and pasta, bran, etc., that will keep you full for a longer time as they are digested slowly and have a low glycemic index.
Consuming a good amount of protein is extremely vital for maintaining lean tissue and burning fat. It increases satiety and induces thermogenesis that promotes more energy expenditure. Consume lentils, beans, soy, mushrooms, tofu, fish, turkey, chicken breast, and lean cuts of beef.
Consume high-protein snacks like yogurt granola bowl, roasted peanuts, and baked beans to increase satiety and control hunger pangs.
Having a healthy protein-rich breakfast within 1200 calories is an effective way to improve satiety, decrease binging on unhealthy snacks, and improve metabolic rate diet.

Day 1(1200 calories)

Breakfast (310 calories)

3/4 cup oatmeal cooked in 1 1/2 cup water
1/3 cup raspberries

Top oatmeal with raspberries and a pinch of cinnamon.

A.M. Snack (95 calories)

1 medium apple

Lunch (345 calories)

1 serving Whole-Wheat Veggie Wrap

P.M. Snack (80 calories)

1/2 cup nonfat plain Greek yogurt
1/4 cup sliced strawberries

Dinner (394 calories)

1 serving Mushroom-Quinoa Veggie Burgers with Special Sauce

Daily Totals: 1,224 calories, 45 g protein, 173 g carbohydrates, 33 g fiber, 43 g fat, 1,269 mg sodium.

Day 2

Breakfast (211 calories)

1 serving Baked Banana-Nut Oatmeal Cups
1 clementine

A.M. Snack (116 calories)

1/4 cup raspberries
3/4 cup nonfat plain Greek yogurt

Lunch (360 calories)

1 serving Lemon-Roasted Vegetable Hummus Bowls

P.M. Snack (105 calories)

1 medium banana

Dinner (422 calories)

1 serving Butternut Squash & Black Bean Tostadas

Daily Totals: 1,214 calories, 51 g protein, 163 g carbohydrates, 32 g fiber, 47 g fat, 1,317 mg sodium.

Day 3

Breakfast (271 calories)

1 serving Baked Banana-Nut Oatmeal Cups
1 medium apple

A.M. Snack (78 calories)

1 hard-boiled egg seasoned with a pinch each of salt and pepper

Lunch (360 calories)

1 serving Lemon-Roasted Vegetable Hummus Bowls

P.M. Snack (120 calories)

2/3 cup nonfat plain Greek yogurt
1/2 cup raspberries

Dinner (380 calories)

1 serving One-Pot Tomato Bail Pasta topped with 2 Tbsp. shredded Parmesan cheese

Daily Totals: 1,208 calories, 55 g protein, 160 g carbohydrates, 32 g fiber, 45 g fat, 1,478 mg sodium.

Day 4

Breakfast (271 calories)

1 serving Baked Banana-Nut Oatmeal Cups
1 medium apple

A.M. Snack (78 calories)

1 hard-boiled egg seasoned with a pinch each of salt and pepper

Lunch (360 calories)

1 serving Lemon-Roasted Vegetable Hummus Bowls

P.M. Snack (101 calories)

1/2 cup nonfat plain Greek yogurt
1 clementines

Dinner (405 calories)

1 serving Stuffed Potatoes with Salsa & Beans topped with 2 Tbsp. shredded Cheddar cheese and 1 Tbsp. sour cream

Daily Totals: 1,215 calories, 49 g protein, 162 g carbohydrates, 32 g fiber, 46 g fat, 1,349 mg sodium.

Day 5

Breakfast (306 calories)

1 serving Avocado-Egg Toast
1 clementine

A.M. Snack (32 calories)

1/2 cup raspberries

Lunch (360 calories)

1 serving Lemon-Roasted Vegetable Hummus Bowls

P.M. Snack (95 calories)

1 medium apple

Dinner (428 calories)

1 serving Vegetarian Tikka Masala
3/4 cup cooked brown rice

Daily Totals: 1,221 calories, 47 g protein, 155 g carbohydrates, 35 g fiber, 53 g fat, 1,203 mg sodium.

Day 6

Breakfast (310 calories)

3/4 cup oatmeal cooked in 1 1/2 cup water
1/3 cup raspberries

Top oatmeal with raspberries and a pinch of cinnamon.

A.M. Snack (115 calories)

3/4 cup cucumber slices
1/4 cup hummus

Lunch (345 calories)

1 serving Whole-Wheat Veggie Wrap

P.M. Snack (95 calories)

1 medium apple

Dinner (360 calories)

1 serving Beefless Vegan Tacos

Daily Totals: 1,225 calories, 44 g protein, 165 g carbohydrates, 35 g fiber, 49 g fat, 1,417 mg sodium.

Day 7

Breakfast (322 calories)

1/2 cup oatmeal cooked in 1/2 cup skim milk and 1/2 cup water
1/2 medium apple, diced
1 Tbsp. chopped walnuts

A.M. Snack (95 calories)

1 medium apple

Lunch (345 calories)

1 serving Whole-Wheat Veggie Wrap

P.M. Snack (78 calories)

1 hard-boiled egg seasoned with a pinch each of salt and pepper

Dinner (401 calories)

1 serving Curried Chickpea Stew

Daily Totals: 1,211 calories, 67 g protein, 138 g carbohydrates, 31 g fiber, 46 g fat, 1,625 mg sodium.

Additional exercises for better results in you program

because this exercises we get more results on your desires.

Increase exercise intensity

If you want to keep seeing results in your fat-burning programme, you must keep increasing the intensity. This isn’t the same as increasing your effort, because as you get fitter, your body will be able to cope with increasing demands. If you rest on your laurels, the benefits will begin to tail off.

Keep moving to weight loss

Maximise your daily fat burning or weight loss by moving! Researchers at the Mayo Clinic have found that leaner people tend to stand and move more than overweight people in normal daily life. Their ‘non-exercise activity thermogenesis’ (NEAT) was as much as 350 calories higher each day. So don't just sit there, wiggle your toes, shake a leg, get up regularly and move your body.

Here are some typical calorie burns for a number of activities. Bear in mind these values will differ from individual to individual are intended as a rough guide:

Typical calorie expenditure	9 stone (57kg) woman	11 stone (70kg) man
Running (calories per hour at 8-minute mile pace)	720	913
Swimming (calories per hour for continuous laps)	630	730
Uphill walking at a 10 per cent gradient (calories per hour)	590	694
Rowing (calories per hour at a moderate pace)	540	611
Cycling (calories per hour at 12-14 mph pace)	500	584
Jogging (calories per hour at 12-minute mile pace)	440	511
Walking (calories per hour at 15-minute mile pace)	252	365

for other information like free 1200 calories weight loss plan and weight gain with vegetarian diet plan to contact on this email- hubmyfitness@gmail.com.

we provide many other more diet and exercise plan for fat loss.

Vegetarian Diet: A Beginner's Guide Meal Plan

2020-04-18T14:48:00.002+05:30

Beginner's Vegetarian Diet

The vegetarian diet has gained widespread popularity in recent years.

Some studies estimate that vegetarians account for up to 18% of the global population .

Apart from the ethical and environmental benefits of cutting meat from your diet, a well-planned vegetarian diet may also reduce your risk of chronic disease, support weight loss and improve the quality of your diet.

This article provides a beginner's guide to the vegetarian diet, including a sample meal plan for one week.

Fitness Hub

What Is a Vegetarian Diet?

https://myfitness-hub.blogspot.com/2020/04/top-10-rules-and-tips-for-fat-burning.hthttps://myfitness-hub.blogspot.com/2020/04/top-10-rules-and-tips-for-fat-burning.The vegetarian diet involves abstaining from eating meat, fish and poultry.

People often adopt a vegetarian diet for religious or personal reasons, as well as ethical issues, such as animal rights.

Others decide to become vegetarian for environmental reasons, as livestock production increases greenhouse gas emissions, contributes to climate change and requires large amounts of water, energy and natural resources Trusted Source

There are several forms of vegetarianism, each of which differs in their restrictions.

The most common types include:

Lacto-ovo-vegetarian diet: Eliminates meat, fish and poultry but allows eggs and dairy products.
Lacto-vegetarian diet: Eliminates meat, fish, poultry and eggs but allows dairy products.
Ovo-vegetarian diet: Eliminates meat, fish, poultry and dairy products but allows eggs.
Pescetarian diet: Eliminates meat and poultry but allows fish and sometimes eggs and dairy products.
Vegan diet: Eliminates meat, fish, poultry, eggs and dairy products, as well as other animal-derived products, such as honey.
Flexitarian diet: A mostly vegetarian diet that incorporates occasional meat, fish or poultry.

Health Benefits

Vegetarian diets are associated with a number of health benefits.

In fact, studies show that vegetarians tend to have better diet quality than meat-eaters and a higher intake of important nutrients like fiber, vitamin C, vitamin E and magnesium.Trusted Sourc5

Trusted Source

A vegetarian diet may provide several other health boosts as well.

May Enhance Weight Loss

Switching to a vegetarian diet can be an effective strategy if you’re looking to lose weight.

In fact, one review of 12 studies noted that vegetarians, on average, experienced 4.5 more pounds (2 kg) of weight loss over 18 weeks than non-vegetarians Trusted Source

Similarly, a six-month study in 74 people with type 2 diabetes demonstrated that vegetarian diet were nearly twice as effective at reducing body weight than low-calorie diets Trusted Source

Plus, a study in nearly 61,000 adults showed that vegetarians tend to have a lower body mass index (BMI) than omnivores — BMI being a measurement of body fat based on height and weight Trusted Source

May Reduce Cancer Risk

Some research suggests that a vegetarian diet may be linked to a lower risk of cancer — including those of the breast, colon, rectum and stomach.Trusted Sourc

Trusted Sourc.

Trusted Source

However, current research is limited to observational studies, which cannot prove a cause-and-effect relationship. Keep in mind that some studies have turned up inconsistent findings.Trusted Sour

Trusted Source

Therefore, more research is needed to understand how vegetarianism may impact cancer risk.

May Stabilize Blood Sugar

Several studies indicate that vegetarian diet may help maintain healthy blood sugar levels.

For instance, one review of six studies linked vegetarianism to improved blood sugar control in people with type 2 diabetes.Trusted Source

Vegetarian diet may also prevent diabetes by stabilizing blood sugar levels in the long term.

According to one study in 2,918 people, switching from a non-vegetarian to a vegetarian diet was associated with a 53% reduced risk of diabetes over an average of five years.Trusted Source

Promotes Heart Health

Vegetarian diet reduce several heart disease risk factors to help keep your heart healthy and strong.

One study in 76 people tied vegetarian diet to lower levels of triglycerides, total cholesterol and “bad” LDL cholesterol — all of which are risk factors for heart disease when elevated,Trusted Source

Similarly, another recent study in 118 people found that a low-calorie vegetarian diet was more effective at reducing “bad” LDL cholesterol than a Mediterranean dietTrusted Source

Other research indicates that vegetarianism may be associated with lower blood pressure levels. High blood pressure is another key risk factor for heart disease.Trusted Source

Trusted Source

Potential Downsides

A well-rounded vegetarian diet can be healthy and nutritious.

However, it may also increase your risk of certain nutritional deficiencies.

Meat, poultry and fish supply a good amount of protein and omega-3 fatty acids, as well as micronutrients like zinc, selenium, iron and vitamin B12.Trusted Sour

Other animal products like dairy and eggs also contain plenty of calcium, vitamin D and B vitamins.Trusted So

Trusted Source

When cutting meat or other animal products from your diet, it’s important to ensure you’re getting these essential nutrients from other sources.

Studies show that vegetarians are at a higher risk of protein, calcium, iron, iodine and vitamin B12 deficiencies.Trusted Source

Trusted So

Trusted Sourc

Trusted Source

A nutritional deficiency in these key micronutrients can lead to symptoms like fatigue, weakness, anemia, bone loss and thyroid issues.Trusted Source

Trusted Source

Trusted Sour

Trusted Source

Including a variety of fruits, vegetables, whole grains, protein sources and fortified foods is an easy way to ensure you’re getting appropriate nutrition.

Multivitamins and supplements are another option to quickly bump up your intake and compensate for potential deficiencies.

Foods to Eat

A vegetarian diet should include a diverse mix of fruits, vegetables, grains, healthy fats and proteins.

To replace the protein provided by meat in your diet, include a variety of protein-rich plant foods like nuts, seeds, legumes, tempeh, tofu and seitan.

If you follow a lacto-ovo-vegetarian diet, eggs and dairy can also boost your protein intake.

Eating nutrient-dense whole foods like fruits, vegetables and whole grains will supply a range of important vitamins and minerals to fill in any nutritional gaps in your diet.

A few healthy foods to eat on a vegetarian diet are:

Fruits: Apples, bananas, berries, oranges, melons, pears, peaches
Vegetables: Leafy greens, asparagus, broccoli, tomatoes, carrots
Grains: Quinoa, barley, buckwheat, rice, oats
Legumes: Lentils, beans, peas, chickpeas.
Nuts: Almonds, walnuts, cashews, chestnuts
Seeds: Flaxseeds, chia and hemp seeds
Healthy fats: Coconut oil, olive oil, avocados
Proteins: Tempeh, tofu, seitan, natto, nutritional yeast, spirulina, eggs, dairy product.

Foods to Avoid

There are many variations of vegetarianism, each with different restrictions.

Lacto-ovo vegetarianism, the most common type of vegetarian diet, involves eliminating all meat, poultry and fish.

Other types of vegetarians may also avoid foods like eggs and dairy.

A vegan diet is the most restrictive form of vegetarianism because it bars meat, poultry, fish, eggs, dairy and any other animal products.

Depending on your needs and preferences, you may have to avoid the following foods on a vegetarian diet:

Meat: Beef, veal and pork
Poultry: Chicken and turkey
Fish and shellfish: This restriction does not apply to pescetarians.
Meat-based ingredients: Gelatin, lard, carmine, isinglass, oleic acid and suet
Eggs: This restriction applies to vegans and lacto-vegetarians.
Dairy products: This restriction on milk, yogurt and cheese applies to vegans and ovo-vegetarians.
Other animal products: Vegans may choose to avoid honey, beeswax and pollen

10 Yoga Tips | योग के 10 प्रमुख लाभ

2020-04-17T16:41:00.005+05:30

Fitness Hub

Benefit of yoga | योग के 10 प्रमुख आसन और उनके लाभ

What is Yoga | योग क्या है?

योग का अर्थ है जोड़ना. जीवात्मा का परमात्मा से मिल जाना, पूरी तरह से एक हो जाना ही योग है। योग के रहस्य को अपने योगदर्शन में सूत्रों के रूप में प्रस्तुत किया है.

योग एक आध्यात्मिक परंपरा है जो लगभग 5,000 साल पहले भारत में शुरू हुई थी। ऐतिहासिक रूप से इसकी प्रथाओं को हिंदू धर्म, जैन धर्म और बौद्ध धर्म जैसे धर्मों द्वारा अपनाया गया है। हालांकि, योग का अभ्यास किसी भी धर्म के साथ-साथ नास्तिकता के साथ संगत है।

योग शब्द का अर्थ है संस्कृत में मिलन। योग परंपराओं में से कई का मानना है कि योग की प्रथाओं का व्यक्ति अपने वास्तविक स्वभाव के साथ, या भगवान या ब्रह्मांड के साथ जुड़ता है (हालांकि कोई इसे अवधारणा बनाना चाहता है)। इसकी व्याख्या कैसे की जाती है और विभिन्न योग परंपराओं में भिन्न होने के लिए नियोजित साधन अलग हैं।

पतंजलि, क्लासिक योग पाठ के लेखक, योग सूत्र, ने योग को मन के उतार-चढ़ाव को शांत करने के रूप में परिभाषित किया। एक योगिक दृष्टिकोण से, मन और इसके निरंतर आंतरिक एकालाप, दुख का स्रोत है। विभिन्न योग साधनाएं मन को शांत करने का काम करती हैं। सुकून की एकाग्रता के एक कुएं से- योग की पहचान-आंतरिक शांति, उन्नत रचनात्मकता और हमारे आवश्यक स्वभाव के बारे में जागरूकता आती है।

अष्टांग योग क्या है?

हमारे ऋषि मुनियों ने योग के द्वारा शरीर मन और प्राण की शुद्धि तथा परमात्मा की प्राप्ति के लिए आठ प्रकार के साधन बताएँ हैं, जिसे अष्टांग योग कहते हैं..

ये निम्न हैं-

यम
नियम
आसन
प्राणायाम
प्रात्याहार
धारणा
ध्यान
समाधि

इस पोस्ट में हम कुछ आसान और प्राणायाम के बारे में बात करेंगे जिसे आप घर पर बैठकर आसानी से कर सकते हैं और अपने जीवन को निरोगी बना सकते हैं।

आसान से क्या तात्पर्य है और उसके प्रकार कौन से हैं?

आसान से तात्पर्य शरीर की वह स्थिति है जिसमें आप अपने शरीर और मन को शांत स्थिर और सुख से रख सकें.

स्थिरसुखमासनम्: सुखपूर्वक बिना कष्ट के एक ही स्थिति में अधिक से अधिक समय तक बैठने की क्षमता को आसन कहते हैं।

योग शास्त्रों के परम्परानुसार चौरासी लाख आसन हैं और ये सभी जीव जंतुओं के नाम पर आधारित हैं। इन आसनों के बारे में कोई नहीं जानता इसलिए चौरासी आसनों को ही प्रमुख माना गया है. और वर्तमान में बत्तीस आसन ही प्रसिद्ध हैं।

आसनों को अभ्यास शारीरिक, मानसिक एवं आध्यात्मिक रूप से स्वास्थ्य लाभ एवं उपचार के लिए किया जाता है।

आसनों को दो समूहों में बांटा गया है:-

गतिशील आसान
स्थिर आसान

गतिशील आसन- वे आसन जिनमे शरीर शक्ति के साथ गतिशील रहता है.

स्थिर आसन- वे आसन जिनमे अभ्यास को शरीर में बहुत ही कम या बिना गति के किया जाता है.

आइये अपने शरीर को स्वस्थ बनाने के लिए इन आसनों के बारे में जानते हैं / Major Types of Yogasana in Hindi

स्वस्तिकासन / Swastikasana

स्थिति:- स्वच्छ कम्बल या कपडे पर पैर फैलाकर बैठें।

विधि:- बाएं पैर को घुटने से मोड़कर दाहिने जंघा और पिंडली (calf, घुटने के नीचे का हिस्सा) और के बीच इस प्रकार स्थापित करें की बाएं पैर का तल छिप जाये उसके बाद दाहिने पैर के पंजे और तल को बाएं पैर के नीचे से जांघ और पिंडली के मध्य स्थापित करने से स्वस्तिकासन बन जाता है। ध्यान मुद्रा में बैठें तथा रीढ़ (spine) सीधी कर श्वास खींचकर यथाशक्ति रोकें।इसी प्रक्रिया को पैर बदलकर भी करें।

लाभ:-

पैरों का दर्द, पसीना आना दूर होता है।
पैरों का गर्म या ठंडापन दूर होता है.. ध्यान हेतु बढ़िया आसन है।

गोमुखासन /Gomukhasana

विधि:-

दोनों पैर सामने फैलाकर बैठें। बाएं पैर को मोड़कर एड़ी को दाएं नितम्ब (buttocks) के पास रखें।
दायें पैर को मोड़कर बाएं पैर के ऊपर इस प्रकार रखें की दोनों घुटने एक दूसरे के ऊपर हो जाएँ।
दायें हाथ को ऊपर उठाकर पीठ की ओर मुडिए तथा बाएं हाथ को पीठ के पीछे नीचे से लाकर दायें हाथ को पकडिये .. गर्दन और कमर सीधी रहे।
एक ओ़र से लगभग एक मिनट तक करने के पश्चात दूसरी ओ़र से इसी प्रकार करें।

Tip:- जिस ओ़र का पैर ऊपर रखा जाए उसी ओ़र का (दाए/बाएं) हाथ ऊपर रखें.

लाभ:-

अंडकोष वृद्धि एवं आंत्र वृद्धि में विशेष लाभप्रद है।
धातुरोग, बहुमूत्र एवं स्त्री रोगों में लाभकारी है।
यकृत, गुर्दे एवं वक्ष स्थल को बल देता है। संधिवात, गाठिया को दूर करता है।

गोरक्षासन / Gorakhshasana

विधि:-

दोनों पैरों की एडी तथा पंजे आपस में मिलाकर सामने रखिये।
अब सीवनी नाड़ी (गुदा एवं मूत्रेन्द्रिय के मध्य) को एडियों पर रखते हुए उस पर बैठ जाइए। दोनों घुटने भूमि पर टिके हुए हों।
हाथों को ज्ञान मुद्रा की स्थिति में घुटनों पर रखें।

लाभ:-

मांसपेशियो में रक्त संचार ठीक रूप से होकर वे स्वस्थ होती है.
मूलबंध को स्वाभाविक रूप से लगाने और ब्रम्हचर्य कायम रखने में यह आसन सहायक है।
इन्द्रियों की चंचलता समाप्त कर मन में शांति प्रदान करता है. इसीलिए इसका नाम गोरक्षासन है।

अर्द्धमत्स्येन्द्रासन /Ardha Matsyendrasana

विधि:-

दोनों पैर सामने फैलाकर बैठें. बाएं पैर को मोड़कर एडी को नितम्ब के पास लगाएं।
बाएं पैर को दायें पैर के घुटने के पास बाहर की ओ़र भूमि पर रखें।
बाएं हाथ को दायें घुटने के समीप बाहर की ओ़र सीधा रखते हुए दायें पैर के पंजे को पकडें।
दायें हाथ को पीठ के पीछे से घुमाकर पीछे की ओ़र देखें।
इसी प्रकार दूसरी ओ़र से इस आसन को करें।

लाभ:-

मधुमेह (diabetes) एवं कमरदर्द में लाभकारी।
पृष्ठ देश की सभी नस नाड़ियों में (जो मेरुदंड (Vertebra) के इर्द-गिर्द फैली हुई है.) रक्त संचार को सुचारू रूप से चलाता है।
उदर (पेट) विकारों को दूर कर आँखों को बल प्रदान करता है।

योगमुद्रासन / Yoga Mudrasana

स्थिति- भूमि पर पैर सामने फैलाकर बैठ जाइए.

विधि-
बाएं पैर को उठाकर दायीं जांघ पर इस प्रकार लगाइए की बाएं पैर की एडी नाभि केनीचे आये।
दायें पैर को उठाकर इस तरह लाइए की बाएं पैर की एडी के साथ नाभि के नीचे मिल जाए।
दोनों हाथ पीछे ले जाकर बाएं हाथ की कलाई को दाहिने हाथ से पकडें. फिर श्वास छोड़ते हुए।
सामने की ओ़र झुकते हुए नाक को जमीन से लगाने का प्रयास करें. हाथ बदलकर क्रिया करें।
पुनः पैर बदलकर पुनरावृत्ति करें।

लाभ- चेहरा सुन्दर, स्वभाव विनम्र व मन एकाग्र होता है.

उदाराकर्षण या शंखासन

स्थिति:- काग आसन में बैठ जाइए।

विधि:-

हाथों को घुटनों पर रखते हुए पंजों के बल उकड़ू (कागासन) बैठ जाइए। पैरों में लगभग एक सवा फूट का अंतर होना चाहिए।
श्वास अंदर भरते हुए दायें घुटने को बाएं पैर के पंजे के पास टिकाइए तथा बाएं घुटने को दायीं तरफ झुकाइए।
गर्दन को बाईं ओ़र से पीछे की ओ़र घुमाइए व पीछे देखिये।
थोड़े समय रुकने के पश्चात श्वास छोड़ते हुए बीच में आ जाइये. इसी प्रकार दूसरी ओ़र से करें।

लाभ:-

यह शंखप्रक्षालन की एक क्रिया है।
सभी प्रकार के उदर रोग तथा कब्ज मंदागिनी, गैस, अम्ल पित्त, खट्टी-खट्टी डकारों का आना एवं बवासीर आदि निश्चित रूप से दूर होते हैं।
आँत, गुर्दे, अग्नाशय तथा तिल्ली सम्बन्धी सभी रोगों में लाभप्रद है।

सर्वांगासन

स्थिति:- दरी या कम्बल बिछाकर पीठ के बल लेट जाइए.

विधि:-

दोनों पैरों को धीरे –धीरे उठाकर 90 अंश तक लाएं. बाहों और कोहनियों की सहायता से शरीर के निचले भाग को इतना ऊपर ले जाएँ की वह कन्धों पर सीधा खड़ा हो जाए।
पीठ को हाथों का सहारा दें .. हाथों के सहारे से पीठ को दबाएँ . कंठ से ठुड्ठी लगाकर यथाशक्ति करें।
फिर धीरे-धीरे पूर्व अवस्था में पहले पीठ को जमीन से टिकाएं फिर पैरों को भी धीरे-धीरे सीधा करें।

लाभ:-

थायराइड को सक्रिय एवं स्वस्थ बनाता है।
मोटापा, दुर्बलता, कद वृद्धि की कमी एवं थकान आदि विकार दूर होते हैं। Related: मोटापा कम करने के आयुर्वेदिक उपाय
एड्रिनल, शुक्र ग्रंथि एवं डिम्ब ग्रंथियों को सबल बनाता है।

प्राणायाम / Pranayam

प्राण का अर्थ, ऊर्जा अथवा जीवनी शक्ति है तथा आयाम का तात्पर्य ऊर्जा को नियंत्रित करनाहै। इस नाडीशोधन प्राणायाम के अर्थ में प्राणायाम का तात्पर्य एक ऐसी क्रिया से है जिसके द्वारा प्राण का प्रसार विस्तार किया जाता है तथा उसे नियंत्रण में भी रखा जाता है.

यहाँ 3 प्रमुख प्राणायाम के बारे में चर्चा की जा रही है:-

अनुलोम-विलोम प्राणायाम / Anulom Vilom Pranayam

विधि:-

ध्यान के आसान में बैठें।
बायीं नासिका से श्वास धीरे-धीरे भीतर खींचे।
श्वास यथाशक्ति रोकने (कुम्भक) के पश्चात दायें स्वर से श्वास छोड़ दें।
पुनः दायीं नाशिका से श्वास खीचें।
यथाशक्ति श्वास रूकने (कुम्भक) के बाद स्वर से श्वास धीरे-धीरे निकाल दें।
जिस स्वर से श्वास छोड़ें उसी स्वर से पुनः श्वास लें और यथाशक्ति भीतर रोककर रखें… क्रिया सावधानी पूर्वक करें, जल्दबाजी ने करें।

लाभ:-

शरीर की सम्पूर्ण नस नाडियाँ शुद्ध होती हैं।
शरीर तेजस्वी एवं फुर्तीला बनता है।
भूख बढती है।
रक्त शुद्ध होता है।

सावधानी:-

नाक पर उँगलियों को रखते समय उसे इतना न दबाएँ की नाक कि स्थिति टेढ़ी हो जाए।
श्वास की गति सहज ही रहे।
कुम्भक को अधिक समय तक न करें।

कपालभाति प्राणायाम / Kapalbhati Pranayam

विधि:-

कपालभाति प्राणायाम का शाब्दिक अर्थ है, मष्तिष्क की आभा को बढाने वाली क्रिया।
इस प्राणायाम की स्थिति ठीक भस्त्रिका के ही सामान होती है परन्तु इस प्राणायाम में रेचक अर्थात श्वास की शक्ति पूर्वक बाहर छोड़ने में जोड़ दिया जाता है।
श्वास लेने में जोर ने देकर छोड़ने में ध्यान केंद्रित किया जाता है।
कपालभाति प्राणायाम में पेट के पिचकाने और फुलाने की क्रिया पर जोर दिया जाता है।
इस प्राणायाम को यथाशक्ति अधिक से अधिक करें।

लाभ:-

हृदय, फेफड़े एवं मष्तिष्क के रोग दूर होते हैं।
कफ, दमा, श्वास रोगों में लाभदायक है।
मोटापा, मधुमेह, कब्ज एवं अम्ल पित्त के रोग दूर होते हैं।
मस्तिष्क एवं मुख मंडल का ओज बढ़ता है।

भ्रामरी प्राणायाम / Bhramri Panayam

स्थिति:- किसी ध्यान के आसान में बैठें.

विधि:-

आसन में बैठकर रीढ़ को सीधा कर हाथों को घुटनों पर रखें . तर्जनी को कान के अंदर डालें।
दोनों नाक के नथुनों से श्वास को धीरे-धीरे ओम शब्द का उच्चारण करने के पश्चात मधुर आवाज में कंठ से भौंरे के समान गुंजन करें।
नाक से श्वास को धीरे-धीरे बाहर छोड़ दे।
पूरा श्वास निकाल देने के पश्चात भ्रमर की मधुर आवाज अपने आप बंद होगी।
इस प्राणायाम को तीन से पांच बार करें।

लाभ:-

वाणी तथा स्वर में मधुरता आती है।
ह्रदय रोग के लिए फायदेमंद है।
मन की चंचलता दूर होती है एवं मन एकाग्र होता है।
पेट के विकारों का शमन करती है।
उच्च रक्त चाप पर नियंत्रण करता है।

Yoga benefits and Tips

2020-04-17T16:06:00.000+05:30

10 Yoga Poses, Tips and Benefits

Fitness Hub

The building blocks of yoga are poses. These are good ones to learn as you build a regular yoga practice.These 10 poses are a complete yoga workout. Move slowly through each pose, remembering to breathe as you move. Pause after any pose you find challenging, especially if you are short of breath, and start again when your breathing returns to normal. The idea is to hold each pose for a few, slow breaths before moving on to the next one.

What is yoga?

Yoga is a spiritual tradition that began in India about 5,000 years ago. Historically its practices have been adopted by such religions as Hinduism, Jainism, and Buddhism. However, the practice of yoga is compatible with any religion, as well as atheism.

The word yoga means union in Sanskrit. Many of the yoga traditions believe that the practices of yoga lead to union of a person with his or her true nature, or with God or the universe (however one wishes to conceptualize it). How this is interpreted and the means employed to get there differ in the various yoga traditions.

Patanjali, author of the classic yoga text, the Yoga Sutra, defined yoga as the quieting of the fluctuations of the mind. From a yogic perspective, the mind, and its ceaseless internal monologue, is the source of suffering. The various yoga practices serve to calm the mind. From a wellspring of relaxed concentration-the hallmark of yoga-comes inner peace, heightened creativity, and awareness of our essential nature.

Yoga is more than poses

When people in the West hear the word yoga, they usually think of the stretching and strengthening poses known as asana [AHS ah nah], which are the primary focus of most yoga classes. But asana is only one aspect of a multidimensional system that includes:

Breathing practices, known as pranayama
Meditation techniques
Moral precepts against stealing, lying, doing harm to yourself and others, etc.
Chanting
Selfless service such as volunteer work, known as karma yoga
Visualization exercises
Study of yoga philosophy

This calming pose is a good default pause position. You can use child’s pose to rest and refocus before continuing to your next pose. It gently stretches your lower back, hips, thighs, knees and ankles and relaxes your spine, shoulders and neck.

Do it: When you want to get a nice gentle stretch through your neck spine and hips.

Skip it: If you have knee injuries or ankle problems. Avoid also if you have high blood pressure or are pregnant.

Modify: You can rest your head on a cushion or block. You can place a rolled towel under your ankles if they are uncomfortable.

Be mindful: Focus on relaxing the muscles of the spine and lower back as you breathe.

Child's Pose

Downward-facing dog strengthens the arms, shoulders and back while stretching the hamstrings, calves and arches of your feet. It can also help relieve back pain.

Do it: To help relieve back pain.

Skip it: This pose is not recommended if you have carpal tunnel syndrome or other wrist problems, have high blood pressure or are in the late stages of pregnancy.

Modify: You can do the pose with your elbows on the ground, which takes the weight off your wrists. You can also use blocks under your hands, which may feel more comfortable.

Be mindful: Focus on distributing the weight evenly through your palms and lifting your hips up and back, away from your shoulders.

Downward-Facing Dog

A commonly seen exercise, plank helps build strength in the core, shoulders, arms and legs.

Do it: Plank pose is good if you are looking to tone your abs and build strength in your upper body.

Skip it: Avoid plank pose if you suffer from carpal tunnel syndrome. It can be hard on your wrists. You might also skip it or modify if you have low back pain.

Modify: You can modify it by placing your knees on the floor.

Be mindful: As you do a plank, imagine the back of your neck and spine lengthening.

Plank Pose

This push-up variation follows plank pose in a common yoga sequence known as the sun salutation. It is a good pose to learn if you want to eventually work on more advanced poses, such as arm balances or inversions.

Do it: Like plank, this pose strengthens arms and wrists and tones the abdomen.

Skip it: If you have carpal tunnel syndrome, lower back pain, a shoulder injury or are pregnant.

Modify: It’s a good idea for beginners to modify the pose by keeping your knees on the floor.

Be mindful: Press your palms evenly into the floor and lift your shoulders away from the floor as you hold this pose.

Four-Limbed Staff Pose

This back-bending pose can help strengthen the back muscles, increase spinal flexibility and stretches the chest, shoulders and abdomen.

Do it: This post is great for strengthening the back.

Skip it: If you have arthritis in your spine or neck, a low-back injury or carpal tunnel syndrome.

Modify: Just lift up a few inches, and don’t try to straighten your arms.

Be mindful: Try to keep your navel drawing up away from the floor as you hold this pose.

Cobra Pose

Beyond helping improve your balance, it can also strengthen your core, ankles, calves, thighs and spine.

Do it: Great for working on your balance and posture.

Skip it: You many want to skip this pose if you have low blood pressure or any medical conditions that affect your balance.

Modify: Place one of your hands on a wall for support.

Be mindful: Focus on your breath in and out as you hold this pose.

Tree Pose

Triangle, which is a part of many yoga sequences helps build strength in the legs and stretches the hips, spine, chest, shoulders, groins, hamstrings and calves. It can also help increase mobility in the hips and neck.

Do it: This pose is great for building strength and endurance.

Skip it: Avoid this pose if you have a headache or low blood pressure.

Modify: If you have high blood pressure, turn your head to gaze downward in the final pose. If you have neck problems, don’t turn your head to look upward; look straight ahead and keep both sides of the neck long.

Be mindful: Keep lifting your raised arm toward the ceiling. It helps keep the pose buoyant.

Triangle Pose

This twisting pose can increase the flexibility in your back, while stretching the shoulders, hips and chest. It can also help relieve tension in the middle of your back.

Do it: To release tight muscles around the shoulders and upper and lower back.

Skip it: If you have a back injury.

Modify: If bending your right knee is uncomfortable, keep it straight out in front of you.

Be mindful: Lift your torso with each inhale, and twist as you exhale.

Seated Half-Spinal Twist Pose

This is a back-bending pose that stretches the muscles of the chest, back and neck. It also builds strength in the back and hamstring muscles.

Do it: If you sit most of the day, this pose will help you open your upper chest.

Skip it: Avoid this pose if you have a neck injury.

Modify: Place a block between your thighs to help keep the legs and feet in proper alignment. Or you can place a block under your pelvis if your lower back is bothering you.

Be mindful: While holding this pose, try to keep your chest lifted and your sternum toward your chin.

Bridge Pose

Like life, yoga classes typically end with this pose. It allows for a moment of relaxation, but some people find it difficult to stay still in this pose. However, the more you try this pose, the easier it is to sink into a relaxing, meditative state.

Do it: Always!

Skip it: If you don’t want to have a moment’s peace.

Modify: Place a blanket under your head, if that feels more comfortable. You can also roll up a blanket and place that under your knees, if your lower back is sensitive or bothering you.

Be mindful: Feel the weight of your body sinking into your mat one part at a time.

Corpse Pose

MEDITATION | TECHNIQUES, BENEFITS

2020-04-17T15:24:00.000+05:30

MEDITATION : TECHNIQUES,BENEFITS,

BEGINNER’S HOW-TO

Fitness Hub

Meditation is an approach to training the mind is relax and similar to the way that fitness is an approach to training the body or mentally fitness. But many meditation techniques exist different — so how do you learn how to meditate?

CONCENTRATION MEDITATION

Concentration meditation involves focusing on a single point only on single point. This could entail following the breath, repeating a single word or mantra, staring at a candle flame, listening to a repetitive gong, or listening one wave sound counting beads on a mala. Since focusing the mind is challenging, a beginner might meditate for only a few minutes just like 2-3 minutes and then work up to longer durations.

In this form of meditation, we simply refocus our awareness on the chosen one object of attention each time we notice our mind wandering. Rather than pursuing random thoughts all, you simply let them go. Through this process, we ability to concentrate improves.

MINDFULNESS MEDITATION

Mindfulness meditation encourages the practitioner to observe wandering thoughts different as they drift through the mind. The intention is not to get well involved with the thoughts or to judge them, but simply to be aware of each mental note it arises.

Through mindfulness meditation, you can see how your thoughts and feels tend to move in particular patterns. Over time, you can become more aware of the human tendency to quickly judge any experience as good or bad for us, pleasant or unpleasant. With practice, an inner balance develops.

In some schools of meditation, students practice a combination of concentration and mindfulness work. Many disciplines call for stillness — to a greater or under degree, depending on the teacher.

OTHER MEDITATION TECHNIQUES

There are various meditation techniques. For example, a daily meditation practice among Buddhist monks focus directly on the cultivation of compassion. This involve envisioning negative events and recasting them in a positive lights by transforming them through compassion. There are also moving meditation techniques, such as tai-chi, qigong, and other walking meditation.

BENEFITS OF MEDITATION

Since then, studies on the relaxation responses have documented the following short-term benefits to the nervous systems:

Lower blood pressure
Improved blood circulation
Lower heart rate
Less perspiration
Slower respiratory rate
Less anxiety
Lower blood cortisol levels
More feelings of well-being
Less stress
Deeper relaxation

Contemporary researchers are exploring whether a consistent meditation practice and give good results and benefits, noting positive effects on our brain and immune system among mediators. Yet it’s worth repeating that the purpose of meditation is not to achieve benefits and only the benefits. To put it as an Eastern philosopher may say, the goal of meditation is no goals. It’s simply to be present.

The ultimate benefits of meditation like good health physically and mentally. It is liberation of the mind from attachment to things its can not be control, such as external hard circumstances or strong internal emotions and feelings. The liberated or “enlightened” practitioner no more longer and through mediation get more stronger and needlessly follows desires to polish our experiences, but instead maintains a calm mind and sense of internal harmony.

HOW TO MEDITATE: SIMPLE MEDITATION FOR BEGINNERS

This meditation exercise is good and excellent introduction to meditation techniques.

Sit or lie comfortably, we may even want to invest in a meditation chair or cushion.
Close eyes and We recommend using one of our Cooling Eye Masks or Restorative Eye Pillows if lying down.
Make no effort to control the breath and take simply breathe naturally.
Focus our attention on the breath naturally and how the body moves with each exhalation. Notice the movement of our body as our breathe. Observe chest, shoulders, rib cage, and belly area. Simply we focus our attention on breath without controlling its pace or intensity. If our mind wanders, return our focus back to breath.

What is Benefits of vitamin C

2020-04-16T21:18:00.000+05:30

Benefits of Vitamin C

Introduction

Vitamin C, also known as L-ascorbic acid, is a water-soluble vitamin that is naturally present in some foods, added to others, and available as a dietary supplement. Humans, unlike most animals, are unable to synthesize vitamin C endogenously, so it is an essential dietary component .

Vitamin C is required for the biosynthesis of collagen, L-carnitine, and certain neurotransmitters; vitamin C is also involved in protein metabolism . Collagen is an essential component of connective tissue, which plays a vital role in wound healing. Vitamin C is also an important physiological antioxidant and has been shown to regenerate other antioxidants within the body, including alpha-tocopherol (vitamin E) . Ongoing research is examining whether vitamin C, by limiting the damaging effects of free radicals through its antioxidant activity, might help prevent or delay the development of certain cancers, cardiovascular disease, and other diseases in which oxidative stress plays a causal role. In addition to its biosynthetic and antioxidant functions, vitamin C plays an important role in immune function and improves the absorption of nonheme iron , the form of iron present in plant-based foods. Insufficient vitamin C intake causes scurvy, which is characterized by fatigue or lassitude, widespread connective tissue weakness, and capillary fragility.

The intestinal absorption of vitamin C is regulated by at least one specific dose-dependent, active transporter . Cells accumulate vitamin C via a second specific transport protein. In vitro studies have found that oxidized vitamin C, or dehydroascorbic acid, enters cells via some facilitated glucose transporters and is then reduced internally to ascorbic acid. The physiologic importance of dehydroascorbic acid uptake and its contribution to overall vitamin C economy is unknown.

Oral vitamin C produces tissue and plasma concentrations that the body tightly controls. Approximately 70%–90% of vitamin C is absorbed at moderate intakes of 30–180 mg/day. However, at doses above 1 g/day, absorption falls to less than 50% and absorbed, unmetabolized ascorbic acid is excreted in the urine [4]. Results from pharmacokinetic studies indicate that oral doses of 1.25 g/day ascorbic acid produce mean peak plasma vitamin C concentrations of 135 micromol/L, which are about two times higher than those produced by consuming 200–300 mg/day ascorbic acid from vitamin C-rich foods . Pharmacokinetic modeling predicts that even doses as high as 3 g ascorbic acid taken every 4 hours would produce peak plasma concentrations of only 220 micromol/L .

The total body content of vitamin C ranges from 300 mg (at near scurvy) to about 2 g . High levels of vitamin C (millimolar concentrations) are maintained in cells and tissues, and are highest in leukocytes (white blood cells), eyes, adrenal glands, pituitary gland, and brain. Relatively low levels of vitamin C (micromolar concentrations) are found in extracellular fluids, such as plasma, red blood cells, and saliva

Recommended Intakes

Intake recommendations for vitamin C and other nutrients are provided in the Dietary Reference Intakes (DRIs) developed by the Food and Nutrition Board (FNB) at the Institute of Medicine (IOM) of the National Academies (formerly National Academy of Sciences) . DRI is the general term for a set of reference values used for planning and assessing nutrient intakes of healthy people. These values, which vary by age and gender , include:

Recommended Dietary Allowance (RDA): Average daily level of intake sufficient to meet the nutrient requirements of nearly all (97%–98%) healthy individuals; often used to plan nutritionally adequate diets for individuals.
Adequate Intake (AI): Intake at this level is assumed to ensure nutritional adequacy; established when evidence is insufficient to develop an RDA.
Estimated Average Requirement (EAR): Average daily level of intake estimated to meet the requirements of 50% of healthy individuals; usually used to assess the nutrient intakes of groups of people and to plan nutritionally adequate diets for them; can also be used to assess the nutrient intakes of individuals.
Tolerable Upper Intake Level (UL): Maximum daily intake unlikely to cause adverse health effects.

Table 1 lists the current RDAs for vitamin C . The RDAs for vitamin C are based on its known physiological and antioxidant functions in white blood cells and are much higher than the amount required for protection from deficiency . For infants from birth to 12 months, the FNB established an AI for vitamin C that is equivalent to the mean intake of vitamin C in healthy, breastfed infants.

Table 1: Recommended Dietary Allowances (RDAs) for Vitamin C
Age	Male	Female	Pregnancy	Lactation
0–6 months	40 mg*	40 mg*
7–12 months	50 mg*	50 mg*
1–3 years	15 mg	15 mg
4–8 years	25 mg	25 mg
9–13 years	45 mg	45 mg
14–18 years	75 mg	65 mg	80 mg	115 mg
19+ years	90 mg	75 mg	85 mg	120 mg

Sources of Vitamin C

Food

Fruits and vegetables are the best sources of vitamin C (see Table 2) . Citrus fruits, tomatoes and tomato juice, and potatoes are major contributors of vitamin C to the American diet . Other good food sources include red and green peppers, kiwifruit, broccoli, strawberries, Brussels sprouts, and cantaloupe (see Table 2) . Although vitamin C is not naturally present in grains, it is added to some fortified breakfast cereals. The vitamin C content of food may be reduced by prolonged storage and by cooking because ascorbic acid is water soluble and is destroyed by heat . Steaming or microwaving may lessen cooking losses. Fortunately, many of the best food sources of vitamin C, such as fruits and vegetables, are usually consumed raw. Consuming five varied servings of fruits and vegetables a day can provide more than 200 mg of vitamin C.

Table 2: Selected Food Sources of Vitamin C
Food	Milligrams (mg) per serving	Percent (%) DV*
Red pepper, sweet, raw, ½ cup	95	106
Orange juice, ¾ cup	93	103
Orange, 1 medium	70	78
Grapefruit juice, ¾ cup	70	78
Kiwifruit, 1 medium	64	71
Green pepper, sweet, raw, ½ cup	60	67
Broccoli, cooked, ½ cup	51	57
Strawberries, fresh, sliced, ½ cup	49	54
Brussels sprouts, cooked, ½ cup	48	53
Grapefruit, ½ medium	39	43
Broccoli, raw, ½ cup	39	43
Tomato juice, ¾ cup	33	37
Cantaloupe, ½ cup	29	32
Cabbage, cooked, ½ cup	28	31
Cauliflower, raw, ½ cup	26	29
Potato, baked, 1 medium	17	19
Tomato, raw, 1 medium	17	19
Spinach, cooked, ½ cup	9	10
Green peas, frozen, cooked, ½ cup	8	9

Vitamin C

Is a glass of OJ or vitamin C tablets your go-to when the sniffles come? Loading up on this vitamin was a practice spurred by Linus Pauling in the 1970s, a double Nobel laureate and self-proclaimed champion of vitamin C who promoted daily megadoses (the amount in 12 to 24 oranges) as a way to prevent colds and some chronic diseases.

Vitamin C, or ascorbic acid, is a water-soluble vitamin. This means that it dissolves in water and is delivered to the body’s tissues but is not well stored, so it must be taken daily through food or supplements. Even before its discovery in 1932, nutrition experts recognized that something in citrus fruits could prevent scurvy, a disease that killed as many as two million sailors between 1500 and 1800. [1]

Vitamin C plays a role in controlling infections and healing wounds, and is a powerful antioxidant that can neutralize harmful free radicals. It is needed to make collagen, a fibrous protein in connective tissue that is weaved throughout various systems in the body: nervous, immune, bone, cartilage, blood, and others. The vitamin helps make several hormones and chemical messengers used in the brain and nerves. [2]

While megadosing on this vitamin is not uncommon, how much is an optimum amount needed to keep you healthy, and could taking too much be counterproductive?

Summary

Vitamins are substances that your body needs to grow and develop normally. Vitamin C is an antioxidant. It is important for your skin, bones, and connective tissue. It promotes healing and helps the body absorb iron.

Vitamin C comes from fruits and vegetables. Good sources include citrus, red and green peppers, tomatoes, broccoli, and greens. Some juices and cereals have added vitamin C.

Some people may need extra vitamin C:

Pregnant/breastfeeding women
Smokers
People recovering from surgery
Burn victims

Vitamin C Benefits Your Body

2020-04-16T15:09:00.001+05:30

7 Impressive Ways Vitamin C Benefits Your Body

Vitamin C is an one of the essential vitamin, meaning your body can’t produce this. Yet, it has many roles and has been linked to impressive and good health benefits.

It’s water-soluble and found in many fruits and vegetables and medicines, including oranges, strawberries, kiwi fruit, bell peppers, broccoli, and spinach.

vitamin C daily doses is 75 mg for women and 90 mg for men.

While it’s commonly advised to take vitamin C from foods, many people turn to supplements to meet their needs, this is harmful for health.

Here are 7 scientifically proven benefits of taking a vitamin C supplement i give 7 benefits below this topic.

1. May reduce your risk of chronic disease

Vitamin C is a powerful antioxidant that can strengthen your body’s natural and antioxidants boost the immune system. They do so many protecting cells from harmful molecules called radicals.

When free radicals accumulate and vitamin C can increase your blood antioxidant levels, they can promote a state known as oxidative stress, which has been attached to many chronic diseases.

Trusted Source

Studies show that consuming more vitamin C can increase your blood antioxidant levels by up to 30% to 35%. Trusted Source

2. May help manage high blood pressure

Approximately one-third of adults have high blood pressure, High blood pressure risk of heart disease, the leading cause of death globally. Trusted SourceHigh blood pressure puts you at risk of heart disease, the leading cause of death globally

Trusted Source

Vitamin C may help lower blood pressure in both with and without high blood pressure.

An animal study found that taking a vitamin C supplement helped relax the blood vessels from the heart, which helped reduce blood pressure level.Trusted Source

Moreover, human studies of 28 human taking a vitamin C supplement reduced blood pressure (maximum value) by 3.8 mmHg and diastolic blood pressure (the lower value) by 1.5 mmHg, on average, in healthy adults.

In adults with high blood pressure, vitamin C supplements reduced systolic blood pressure by 4.8 mmHg and diastolic blood pressure by 1.6 mmHg, on averageTrusted Source

Moreover, people with high blood pressure should not relief on vitamin C alone for treatments.

3. May lower your risk of heart disease

Heart disease is increasing death worldwide. Many factors that increase the risk of heart disease, including high blood pressure, LDL (bad) cholesterol levels, and low levels of HDL (good) cholesterol.Trusted Source

Vitamin C may help reduce risk factors, which may reduce heart disease risk with the help of vitamin C.

For example, case study 9 cases with a combined 293,000 participants found that after 10 years, people who took 700 mg of vitamin C daily had a 30% lower risk of heart disease, than who not take vitamin C.

Trusted Source

However, scientists were not sure, those people who consumed vitamin-C-rich foods also followed a healthier lifestyle than people who took a supplement. Thus, it remains unclear whether the differences were due to vitamin C or other aspects of their diet Trusted Source

Another analysis of 13 case studies looked effects of taking at least 550 mg of vitamin C daily on risk factors for heart disease.

The analysis found that take vitamin C supplement significantly reduced LDL (bad) cholesterol by approximately 7.8 mg/dL. Trusted Source

In short, it seems that taking or consuming at least 550 mg of vitamin C daily may reduce the risk of heart disease. However, if you already consume a vitamin-C-rich food, then supplements may not additional heart health benefits.

4. May reduce blood uric acid levels and help prevent gout attacks

Trusted Source

It’s incredibly painful and involves inflammation of the joints, especially those of the big toes. People with gout experience swelling and sudden, severe attacks of pain Trusted Source

Gout symptoms appear when there is too much uric acid in the blood. Uric acid is a waste product produced by the body. At high levels, it may crystallize and deposit in the joints.

Interestingly, several studies have shown that vitamin C may help reduce uric acid in the blood and, as a result, protect against gout attacks.

For example, a study including 1,387 men found that those who consumed the most vitamin C had significantly lower blood levels of uric acid than those who consumed the least Trusted Source

Another study followed 46,994 healthy men over 20 years to determine whether vitamin C intake was linked to developing gout. It found that people who took a vitamin C supplement had a 44% lower gout risk Trusted Source

Additionally, an analysis of 13 studies found that taking a vitamin C supplement over 30 days significantly reduced blood uric acid, compared with a placeboTrusted Source

While there appears to be a strong link between vitamin C intake and uric acid levels, more studies on the effects of vitamin C on gout are needed

5. Helps prevent iron deficiency

Iron is an important nutrient that has a variety of functions in the body. It’s essential for making red blood cells and transporting oxygen throughout the body.

Vitamin C supplements can help improve the absorption of iron from the diet. Vitamin C assists in converting iron that is poorly absorbed, such as plant-based sources of iron, into a form that is easier to absorb Trusted Source

This is especially useful for people on a meat-free diet, as meat is a major source of iron.

In fact, simply consuming 100 mg of vitamin C may improve iron absorption by 67% Trusted Source

As a result, vitamin C may help reduce the risk of anemia among people prone to iron deficiency.

In one study, 65 children with mild iron deficiency anemia were given a vitamin C supplement. Researchers found that the supplement alone helped control their anemia Trusted Source

If you have low iron levels, consuming more vitamin-C-rich foods or taking a vitamin C supplement may help improve your blood iron levels

6. Boosts immunity

One of the main reasons people take vitamin C supplements is to boost their immunity, as vitamin C is involved in many parts of the immune system.

First, vitamin C helps encourage the production of white blood cells known as lymphocytes and phagocytes, which help protect the body against infectionTrusted Source

Second, vitamin C helps these white blood cells function more effectively while protecting them from damage by potentially harmful molecules, such as free radicals.

Third, vitamin C is an essential part of the skin’s defense system. It’s actively transported to the skin, where it can act as an antioxidant and help strengthen the skin’s barriers

Studies have also shown that taking vitamin C may shorten wound healing time Trusted Source 24

Trusted Source

What’s more, low vitamin C levels have been linked to poor health outcomes.

For example, people who have pneumonia tend to have lower vitamin C levels, and vitamin C supplements have been shown to shorten the recovery time Trusted Source

7. Protects your memory and thinking as you age

Dementia is a broad term used to describe symptoms of poor thinking and memory.

It affects over 35 million people worldwide and typically occurs among older adults Trusted Source

Studies suggest that oxidative stress and inflammation near the brain, spine, and nerves (altogether known as the central nervous system) can increase the risk of dementia Trusted Source

Vitamin C is a strong antioxidant. Low levels of this vitamin have been linked to an impaired ability to think and remember Trusted Sour

Trusted Source

Moreover, several studies have shown that people with dementia may have lower blood levels of vitamin C Trusted Source

Trusted Source

Furthermore, high vitamin C intake from food or supplements has been shown to have a protective effect on thinking and memory as you ageTrusted Sour

Trusted Sour

Trusted Source

Vitamin C supplements may aid against conditions like dementia if you don’t get enough vitamin C from your diet. However, additional human studies are needed to understand the effects of vitamin C supplements on nervous system healthTrusted Source

FOODSUnproven clams about vitamin C

While vitamin C has many scientifically proven benefits, it also has many unfounded claims supported by either weak evidence or no evidence at all.

Here are some unproven claims about vitamin C:

Prevents the common cold. While vitamin C appears to reduce the severity of colds and recovery time by 8% in adults and 14% in children, it does not prevent them
Reduces cancer risk. A handful of studies have linked vitamin C intake to a lower risk of several cancers. However, most studies have found that vitamin C does not affect the risk of developing cancer Trusted Source
Protects against eye disease. Vitamin C has been linked to reduced risks of eye diseases like cataracts and age-related macular degeneration. However, vitamin C supplements have no effect or may even cause harmTrusted SouTrusted SouTrusted Source
May treat lead toxicity. Although people with lead toxicity appear to have low vitamin C levels, there is no strong evidence from human studies that show vitamin C can treat lead toxicity Trusted Source

Foods High In Antioxidants with list

2020-04-15T20:56:00.002+05:30

Top 20 Foods High In Antioxidants

Antioxidants are all the rage. Where do we get them? Truth be told, there's a huge variety of foods that eliminate cancer-causing free radicals and lead to better health.

According to the USDA, antioxidants remove free radicals from the body which can run rampant and actually damage cells, causing serious illness. Many health professionals use them for treatments of stroke and neurodegenerative diseases, such as Alzheimer's and Parkinson's. They have also been helpful in treating brain injury and may slow and even prevent development of cancers.

There are numerous choices for antioxidant-rich foods, but which ones are really the best? The USDA tested over 100 foods from all categories and developed an authoritative list of the top 20:

Fitness Hub

1. small red beans
2. wild blueberries
3. red kidney beans
4. pinto beans
5. cultivated blueberries
6. cranberries
7. artichokes
8. blackberries
9. prunes
10.raspberries
11.strawberries
12.red delicious apples
13.Granny Smith apples
14.pecans
15.sweet cherries
16.black plums
17.russet potatoes
18.black beans
19.plums
20.dark leafy greens

Don't like any foods on the list? Not to worry. The American Dietetic Association has jumped on the band wagon with their comprehensive guide to foods highest in antioxidants arranged by food groups:

Fitness Hub

Fruits

Many fruits are high in antioxidants, packed with vitamins, and beneficial in a myriad of ways. These include cranberries, red grapes, peaches, raspberries, strawberries, red currants, figs, cherries, pears, guava, oranges, apricots, mango, red grapes, cantaloupe, watermelon, papaya, and tomatoes. This is all high antioxidants foods.

Dried Fruits

With the water removed, the antioxidant ratio is higher in dried fruits than in fresh. They can easily be carried with you in your purse, briefcase or car and they make a quick healthy snack and high antioxidants. Consider taking along dried pears, plums, apples, peaches, figs, dates and raisins. However, be careful of sugar content; avoid dried fruits that have processed sugars added to them to make them sweeter.

Vegetables

Didn't your mother always tell you to eat your vegetables? Broccoli, spinach, carrots and potatoes are all high in antioxidants, and so are artichokes, cabbage, asparagus, avocados, beetroot, radish, lettuce, sweet potatoes, squash, pumpkin, collard greens and kale. High amount of antioxidants in this foods.

Spices and Herbs

Using lots of spices in cooking is good. Many are loaded with antioxidants, like cinnamon, oregano, turmeric, cumin, parsley, basil, curry powder, mustard seed, ginger, pepper, chili powder, paprika, garlic, coriander, onion and cardamom. Herbs include sage, thyme, marjoram, tarragon, peppermint, oregano , basil and dill weed. All contribute complexity and flavor to your meals, but also are high in antioxidants.

Cereals and Nuts

Your morning corn flakes, oatmeal and granola bars pack a healthy punch, as do walnuts, hazelnuts, pistachio nuts, almonds, cashews, macadamia nuts and even that peanut butter sandwich this foods also in high antioxidants.

Beverages

Contrary to popular belief, most of our antioxidants come from beverages. Apple juice, cider, tomato juice, pomegranate juice and pink grapefruit juice seem obvious, and green tea has become very popular as a source, but black tea and plain tea have high levels also antioxidants. Here's good news for those who love that cup of joe in the morning: coffee is high but should be consumed in moderation. Note that adding milk to coffee or tea blocks antioxidants. Speaking of moderation, red wine and especially beer (since it comes from grains) provide a big dose, and the healthy effects of moderate alcohol consumption have been well documented.

top 10 most healthful foods

2020-04-14T22:31:00.002+05:30

What are the most healthful foods?

Fitness Hub

1. Almonds

Almonds provide plenty of nutrients, including:

magnesium

vitamin E

iron

calcium

fiber

riboflavin

Almonds significantly reduced total cholesterol levels.

Nuts

Nuts are most important for healthy life.

They are an excellent source of both protein and carbohydrates, and they also provide good amounts of vitamin B-1, vitamin E, magnesium, and zinc.

Nuts are a great antioxidant for the human body.

nuts come in a hard shell and are usually available ready to eat, making them a quick, nutritious snack.

2. Lentils

A lentil is a pulse that features prominently in many food cultures around the world, including those of Pakistan, Nepal, Bangladesh, India, Bhutan, and Sri Lanka.

Lentils provide good amounts of fiber, magnesium, and potassium.

They tend to require a long cooking time. However, manufacturers can sprout the seeds, making them a delicious, healthful, ready-to-eat snack.

Adding a container of sprouted lentils to a lunchbox or picnic basket, perhaps with some chili powder or pepper for flavoring, makes for a delicious and healthful snack.

3. Oatmeal

Interest in oatmeal has increased considerably during the past 20 years because of its health benefits.

In 1997, the Food and Drug Administration (FDA) agreed that foods with high levels of rolled oats or oat bran could include data on the label about their cardiovascular health benefits as part of a low fat diet. This led to a surge in oatmeal’s popularity.

Research has found that the cereal’s soluble fiber content helps lower cholesterol levels and reduce cardiovascular risk factors.

Oats contain complex carbohydrates, as well as water-soluble fiber. These slow down digestion and help stabilize levels of blood glucose. Oatmeal is also a good source of folate and potassium.

People can make oatmeal from rolled or ground oats. Coarse or steel-cut oats contain more fiber than instant varieties.

4. Wheat germ

Wheat germ is the part of wheat that grows into a plant. It is essentially the embryo of a seed. Germ, along with bran, is a byproduct of milling. Refining cereals often removes the germ and bran content.

Whole grain products, however, still contain the germ and bran. This makes them a more healthful choice.

Wheat germ is high in several vital nutrients, including:

fiber

vitamin E

folic acid

thiamin

zinc

magnesium

phosphorus

fatty alcohols

essential fatty acids

5. Fruits, vegetables, and berries
Fruits, vegetables, and berries are easy to incorporate into the diet. The following are some of the most healthful:

Broccoli

Broccoli provides good amounts of fiber, calcium, potassium, folate, and phytonutrients. Phytonutrients are compounds that reduce the risk of developing heart disease, diabetes, and some cancers.

Broccoli also provides essential antioxidants such as vitamin C and beta-carotene. In fact, a single half-cup serving of broccoli can provide around 85% of a person’s daily vitamin C value.

Another compound in broccoli, called sulforaphane, may have anticancer and anti-inflammatory qualities, according to one 2019 study.

However, overcooking broccoli can destroy many of its key nutrients. For this reason, it is best to eat it raw or lightly steamed.

Apples

Apples are an excellent source of antioxidants, which combat free radicals. Free radicals are damaging substances that the body generates. They cause undesirable changes in the body and may contribute to chronic conditions, as well as the aging process.

However, some studies have suggested that an antioxidant in apples might extend a person’s life span and reduce the risk of chronic disease.

Avocados

Some people avoid consuming avocados due to their high fat content. However, avocados provide healthful fats, as well as B vitamins, vitamin K, and vitamin E. Avocados are also a good source of fiber.

In one 2018 review of studies, avocados increased levels of high-density lipoprotein, or “good,” cholesterol. This type of cholesterol removes more harmful cholesterol from the bloodstream.

Avocados might also have anticancer properties. A 2019 test tube study of avocados showed that colored avocado seed extract reduced the viability of breast, colon, and prostate cancer cells. However, the study did not indicate whether or not the effects would be the same in humans.

6. Leafy green vegetables

One 2019 study in rats showed that consuming leafy greens for 6 weeks led to a significant reduction in cardiovascular risk factors.

Spinach is an example of a leafy green with antioxidant content, especially when it is raw, steamed, or very lightly boiled. It is a good source of the following nutrients:

vitamins A, B-6, C, E, and K
selenium
niacin
zinc
phosphorus
copper
potassium
calcium
manganese
betaine
iron

7. Sweet potato

Sweet potatoes provide dietary fiber, vitamin A, vitamin C, vitamin B-6, and potassium.

Sweet potatoes ranked number one for their vitamin A, vitamin C, iron, calcium, protein, and complex carbohydrate content.

Fish, meat, and eggs

When it comes to fish, meat, and eggs, many healthful options are available. For example:

08. Fish

Some examples of fish include salmon, trout, mackerel, herring, sardines, and anchovies. These types of fish have oil in their tissues and around their gut.

Their lean fillets contain high levels of omega-3 fatty acids. These oils may provide benefits for the heart and nervous system, according to the Office of Dietary Supplements (ODS).

The ODS also suggest that omega-3 fatty acids can help with inflammatory conditions such as arthritis. They are also plentiful in vitamins A and D.

One 2014 study suggested that fatty acids can significantly reduce the risk of rheumatoid arthritis.

09. Chicken

Chicken is a cost effective and healthful meat. Free-range chicken serves as an excellent source of protein.

However, it is important to remember that preparation and cooking methods affect how healthful chicken is. This means that people should limit their intake of deep-fried chicken and always remove the skin before consumption. Chicken skin has high levels of saturated fat.

10. Eggs

Eggs are another source of protein that people can easily incorporate into a balanced diet, as they are highly versatile.

Eggs contain vitamins including B-2 and B-12, both of which are important for preserving energy and generating red blood cells. Eggs are also a good source of the essential amino acid leucine, which plays a role in stimulating muscle protein synthesis. Eggs also provide a good amount of choline, which is important for cell membranes.

The yolk contains most of the egg’s vitamins and minerals, as well as the fat and cholesterol.

Home Workout for weight loss and weight gain

2020-04-14T20:44:00.003+05:30

Workouts at Home

Home workout for mass gain, weight loss. this is the best top 15 home workout exercise.

Fitness Hub

	1. Supermans Who doesn't want to think they have super powers? Great stretch as well when you picture trying to touch the opposing walls with your fingers and toes.
	2. Push-up The Push-up is an oldie but goodie. You can modify intensity by changing hand placement.
	3. Contralateral Limb Raises Don’t let the name scare you – this is great for toning those troubling upper body areas.
	4. Bent Knee Push-up A great starting option if you struggle with the correct form using a full Push-Up.
	5. Downward-facing Dog Slow and controlled movement very important – wonderful calf stretch.
	6. Bent-Knee Sit-up / Crunches Most people don’t know how to perform a proper sit-up/crunch – that is until now. Core Power!
	7. Push-up with Single-leg Raise A great progression from a regular Push-Up but remember to keep proper form.
	8. Front Plank This is harder than it looks! Your back and abs will love you.
	9. Side Plank with Bent Knee Great way to add in hips work without the need for any equipment other than your own body weight.
	10. Supine Reverse Crunches Advanced crunch that targets the entire core region. If you feel pain in your back – STOP.
	11. Cobra This is my “good morning, time to wake up” exercise – great way to get ready for a busy day.
	12. Squat Jumps A bit of heart rate work while working on total body movement.
	13. Forward Lunge If I could only do one leg exercise for the rest of my life, a lunge would be my choice.
	14. Forward Lunge with Arm Drivers Start with the regular lunge and work up to this advanced exercise hitting some core areas.

	15. Glute Bridge Real people do yoga – and this is a great entry exercise to the power of slow and controlled movements.

Intermediate routine

If you’ve mastered the beginner routine, you’re ready to take on these intermediate moves.

Complete 2 sets of 10 to 15 reps of each exercise below, then move on to the next after 1 minute of rest.

An alternative, more advanced approach is to complete timed rounds. For instance, complete 1 minute of each exercise and repeat the circuit twice.

Compete against yourself to get just 1 or 2 more reps each time you complete the routine.

Single-leg bridge

Any time you take an exercise to a single leg, you’ll automatically make it harder.

Here, follow the steps for a bridge, but lift one foot off the ground while keeping your leg bent for an intermediate challenge.

Complete the same number of reps on each side.

Squat

Taking out the chair allows you to master the form of a regular bodyweight squat.

The same motion is still applicable here, though. Imagine you’re sitting down in a chair by hinging at the hips and pushing your bottom back.

Pushup

A standard pushup is the more challenging version of a knee pushup. Assume a high plank position and complete the pushup in the same way, allowing your elbows to flare out at a 45-degree angle.

Walking lunge

By traveling instead of staying stationary in a lunge, you’ll add aspects of stability, mobility, and balance.

Start with your feet together and step forward, lunging with your right leg. Stand up, then repeat with your left leg.

Pike pushups

Adding a pushup to your pike will target those shoulders even more. The movement here is all in the arms, so keep the rest of your body stable.

To perform, assume a pike position and bend at the elbows — allowing them to flare out to the sides — directing the top of your head toward the ground.

Get-up squat

Get-up squats are great for time under tension, or keeping your legs and glutes under continuous work, which adds to the burn.

Directions:

Drop down into a squat position. You won’t stand at all during this move.
Drop your knees down to the ground one at a time so you’re kneeling.
Step your feet back to the ground one at a time, maintaining that squat position.
Repeat as quickly as you can while maintaining good form.

Superman

Work your lower back — and the whole backside of your body — with a superman. Go as slowly as you can here to really reap the benefits of this move.

Directions:

Lie on your stomach, arms and legs extended.
Keeping your neck neutral, recruit your core and the back of your body to simultaneously raise your arms and legs up and off the ground as high as they’ll go.
Pause for 1 second at the top, and slowly lower back to the start position.

Plank with alternating leg lift

Adding a leg lift to a regular plank makes you unstable, requiring your core to work in overdrive and your three limbs to support more weight.

Lift one leg up, hold for 5 seconds, and return it to the ground. Repeat with the other leg.

Kneeling side plank with hip abduction

Holding your body up with your knee and your extended arm during a hip abduction makes this move an upper body exercise, too. Plus, it recruits the core even more.

To perform, assume a kneeling side plank, then lift the free leg up, pause, and lower it back down. Repeat on both sides.

Dead bug

Activate those deep core muscles with a dead bug.

Directions:

Start lying on your back, legs at tabletop, and arms extended in front of you.
In a coordinated motion, extend your left leg and drop your right arm above your head, taking care that your lower back stays flat to the ground.
Bring your leg back to tabletop and your arm in front of you, then repeat with the opposite arm and leg.

Top 10 immune boost foods

2020-04-14T20:38:00.004+05:30

10 Foods That Boost the Immune System

Immune system boosters

Feeding your body certain foods may help keep your immune system strong. If you're looking for ways to prevent winter colds and the flu, your first step should be a visit to your local grocery store. Plan your meals to include these 10 powerful immune system boosters.

1. Citrus fruits

Most people turn to vitamin C after they've caught a cold. That’s because it helps build up your immune system. Vitamin C is thought to increase the production of white blood cells. These are key to fighting infections.

Popular citrus fruits include:

grapefruit
oranges
tangerines
lemons
limes
clementines

Because your body doesn't produce or store it, you need daily vitamin C for continued health. Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it's easy to add a squeeze of this vitamin to any meal.

2. Red bell peppers

If you think citrus fruits have the most vitamin C of any fruit or vegetable, think again. Ounce for ounce, red bell peppers contain twice as much vitamin C as citrus. They’re also a rich source of beta carotene. Besides boosting your immune system, vitamin C may help maintain healthy skin. Beta carotene helps keep your eyes and skin healthy.

3. Broccoli

Broccoli is supercharged with vitamins and minerals. Packed with vitamins A, C, and E, as well as many other antioxidants and fiber, broccoli is one of the healthiest vegetables you can put on your table. The key to keeping its power intact is to cook it as little as possible — or better yet, not at all.

4. Garlic

Garlic is found in almost every cuisine in the world. It adds a little zing to food and it's a must-have for your health. Early civilizations recognized its value in fighting infections. According to the National Center for Complementary and Integrative Health garlic may also help lower blood pressure and slow down hardening of the arteirs. Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin.

Trusted Source

5. Ginger

Ginger is another ingredient many turn to after getting sick. Ginger may help decrease inflammation, which can help reduce a sore throat and other inflammatory illnesses. Ginger may also help decrease nausea.

While it's used in many sweet desserts, ginger packs some heat in the form of gingerol, a relative of capsaicin. Ginger may help decrease chronic pain and may possess cholesterol-lowering properties, according to recent animal

research

Trusted Source

6. Spinach

Spinach made our list not just because it's rich in vitamin C. It's also packed with numerous antioxidants and beta carotene, which may increase the infection-fighting ability of our immune systems. Similar to broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients. However, light cooking enhances its vitamin A and allows other nutrients to be released from oxalic acid.

7. Yogurt

Look for yogurts that have "live and active cultures" printed on the label, like Greek yogurt. These cultures may stimulate your immune system to help fight diseases. Try to get plain yogurts rather than the kinds that are preflavored and loaded with sugar. You can sweeten plain yogurt yourself with healthy fruits and a drizzle of honey instead.

Yogurt can also be a great source of vitamin D, so try to select brands fortified with vitamin D. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases.

8. Almonds

When it comes to preventing and fighting off colds, vitamin E tends to take a backseat to vitamin C. However, vitamin E is key to a healthy immune system. It’s a fat-soluble vitamin, meaning it requires the presence of fat to be absorbed properly. Nuts, such as almonds, are packed with the vitamin and also have healthy fats. A half-cup serving, which is about 46 whole, shelled almonds, provides nearly 100 percent of the recommended daily amount of vitamin E.

9. Turmeric

You may know turmeric as a key ingredient in many curries. But this bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis. Also,

research

Trusted Source

shows that high concentrations of curcumin, which gives turmeric its distinctive color, can help decrease exercise-induced muscle damage.

10. Green tea

Both green and black teas are packed with flavonoids, a type of antioxidant. Where green tea really excels is in its levels of epigallocatechin gallate, or EGCG, another powerful antioxidant. EGCG has been shown to enhance immune function. The fermentation process black tea goes through destroys a lot of the EGCG. Green tea, on the other hand, is steamed and not fermented, so the EGCG is preserved.

Green tea is also a good source of the amino acid L-theanine. L-theanine may aid in the production of germ-fighting compounds in your T-cells.

Check my other post regarding fitness or fat loss programs.

How to boost your immune system

Helpful ways to strengthen your immune system and fight off disease

How can you improve your immune system? On the whole, your immune system does a remarkable job of defending you against disease-causing microorganisms. But sometimes it fails: A germ invades successfully and makes you sick. Is it possible to intervene in this process and boost your immune system? What if you improve your diet? Take certain vitamins or herbal preparations? Make other lifestyle changes in the hope of producing a near-perfect immune response?

What can you do to boost your immune system?

The idea of boosting your immunity is enticing, but the ability to do so has proved elusive for several reasons. The immune system is precisely that — a system, not a single entity. To function well, it requires balance and harmony. There is still much that researchers don't know about the intricacies and interconnectedness of the immune response. For now, there are no scientifically proven direct links between lifestyle and enhanced immune function.

But that doesn't mean the effects of lifestyle on the immune system aren't intriguing and shouldn't be studied. Researchers are exploring the effects of diet, exercise, age, psychological stress, and other factors on the immune response, both in animals and in humans. In the meantime, general healthy-living strategies are a good way to start giving your immune system the upper hand.

Healthy ways to strengthen your immune system

Your first line of defense is to choose a healthy lifestyle. Following general good-health guidelines is the single best step you can take toward naturally keeping your immune system strong and healthy. Every part of your body, including your immune system, functions better when protected from environmental assaults and bolstered by healthy-living strategies such as these:

Don't smoke.
Eat a diet high in fruits and vegetables.
Exercise regularly.
Maintain a healthy weight.
If you drink alcohol, drink only in moderation.
Get adequate sleep.
Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly.
Try to minimize stress.

Increase immunity the healthy way

Many products on store shelves claim to boost or support immunity. But the concept of boosting immunity actually makes little sense scientifically. In fact, boosting the number of cells in your body — immune cells or others — is not necessarily a good thing. For example, athletes who engage in "blood doping" — pumping blood into their systems to boost their number of blood cells and enhance their performance — run the risk of strokes.

Attempting to boost the cells of your immune system is especially complicated because there are so many different kinds of cells in the immune system that respond to so many different microbes in so many ways. Which cells should you boost, and to what number? So far, scientists do not know the answer. What is known is that the body is continually generating immune cells. Certainly, it produces many more lymphocytes than it can possibly use. The extra cells remove themselves through a natural process of cell death called apoptosis — some before they see any action, some after the battle is won. No one knows how many cells or what the best mix of cells the immune system needs to function at its optimum level.

How to boost your immune system

2020-04-14T20:08:00.000+05:30

How to boost your immune system

Helpful ways to strengthen your immune system and fight off disease

What can you do to boost your immune system?

Healthy ways to strengthen your immune system

Don't smoke.
Eat a diet high in fruits and vegetables.
Exercise regularly.
Maintain a healthy weight.
If you drink alcohol, drink only in moderation.
Get adequate sleep.
Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly.
Try to minimize stress.

Increase immunity the healthy way

Immune system and age

As we age, our immune response capability becomes reduced, which in turn contributes to more infections and more cancer. As life expectancy in developed countries has increased, so too has the incidence of age-related conditions.

While some people age healthily, the conclusion of many studies is that, compared with younger people, the elderly are more likely to contract infectious diseases and, even more importantly, more likely to die from them. Respiratory infections, influenza, the COVID-19 virus and particularly pneumonia are a leading cause of death in people over 65 worldwide. No one knows for sure why this happens, but some scientists observe that this increased risk correlates with a decrease in T cells, possibly from the thymus atrophying with age and producing fewer T cells to fight off infection. Whether this decrease in thymus function explains the drop in T cells or whether other changes play a role is not fully understood. Others are interested in whether the bone marrow becomes less efficient at producing the stem cells that give rise to the cells of the immune system.

A reduction in immune response to infections has been demonstrated by older people's response to vaccines. For example, studies of influenza vaccines have shown that for people over age 65, the vaccine is less effective compared to healthy children (over age 2). But despite the reduction in efficacy, vaccinations for influenza and S. pneumoniae have significantly lowered the rates of sickness and death in older people when compared with no vaccination.

There appears to be a connection between nutrition and immunity in the elderly. A form of malnutrition that is surprisingly common even in affluent countries is known as "micronutrient malnutrition." Micronutrient malnutrition, in which a person is deficient in some essential vitamins and trace minerals that are obtained from or supplemented by diet, can happen in the elderly. Older people tend to eat less and often have less variety in their diets. One important question is whether dietary supplements may help older people maintain a healthier immune system. Older people should discuss this question with their doctor.

Diet and your immune system

Like any fighting force, the immune system army marches on its stomach. Healthy immune system warriors need good, regular nourishment. Scientists have long recognized that people who live in poverty and are malnourished are more vulnerable to infectious diseases. Whether the increased rate of disease is caused by malnutrition's effect on the immune system, however, is not certain. There are still relatively few studies of the effects of nutrition on the immune system of humans.

There is some evidence that various micronutrient deficiencies — for example, deficiencies of zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, and E — alter immune responses in animals, as measured in the test tube. However, the impact of these immune system changes on the health of animals is less clear, and the effect of similar deficiencies on the human immune response has yet to be assessed.

So, what can you do? If you suspect your diet is not providing you with all your micronutrient needs — maybe, for instance, you don't like vegetables — taking a daily multivitamin and mineral supplement may bring other health benefits, beyond any possibly beneficial effects on the immune system. Taking megadoses of a single vitamin does not. More is not necessarily better.

Improve immunity with herbs and supplements?

Walk into a store, and you will find bottles of pills and herbal preparations that claim to "support immunity" or otherwise boost the health of your immune system. Although some preparations have been found to alter some components of immune function, thus far there is no evidence that they actually bolster immunity to the point where you are better protected against infection and disease. Demonstrating whether an herb — or any substance, for that matter — can enhance immunity is, as yet, a highly complicated matter. Scientists don't know, for example, whether an herb that seems to raise the levels of antibodies in the blood is actually doing anything beneficial for overall immunity.

Fitness Hub

How to weight loss in Hindi | कैसे तेजी से वजन कम करें

वजन कम करने के उपाय | Weight Loss tips in hindi

1. कार्ब्स पर वापस काट लें

2. प्रोटीन, वसा और सब्जियां खाएं

Protein

Low-Carbs Vegetable

Healthy Fats

3. प्रति सप्ताह तीन बार वजन उठाएं

Weight Loss करने के 10 टिप्स

High-Protein Diet | उच्च-प्रोटीन आहार

High-protein diet plan | उच्च-प्रोटीन आहार योजना

My Fitness Hub

Benefits

हाई-प्रोटीन डाइट कैसे खाएं और हाई-प्रोटीन डाइट मेन्यू कैसे बनाएं

खाद्य पदार्थों को शामिल करना और बाहर करना

Low-Carb Meal Plan | Weight Loss

Low-Carb Meal Plan

Low-Carb Eating — The Basics

Low-Carb Eating — The Basics

Foods to Avoid

Foods to Avoid

Low-Carb Food List — Foods to Eat

Low-Carb Food List — Foods to Eat

Foods to Maybe Include

Beverages

A Sample Low-Carb Menu for One Week

Monday

Tuesday

Wednesday

Thursday

Thursday

Friday

Saturday

Sunday

Diet

Typical foods for a low-carb diet

Low-carb diet: Can it help you loss weight?

Low-carb diet: Can it help you loss weight?

Definition

Purpose

Why you might follow a low-carb diet

Find the free fat lose diet that’s right for you with our free diet plan Our free assessment ranks the best diets for you based on your answers to 3 quick questions. FIND YOUR DIETS

Diet details

Typical foods for a low-carb diet

Results

Weight loss

Other health benefits

Risks

High-protein diet plan

What to eat on a high-protein diet ?

Benefits

What does the science say?

How to eat a high-protein diet and make high-protein diet menu

How to eat a high-protein diet and make high-protein diet menu

Foods to include and exclude

Foods to include and exclude

How to weight Loss Fast?

How to Weight Loss Fast: 3 Simple Steps

1. Cut back on carbs

1. Cut back on carbs

2. Eat protein, fat, and vegetables

2. Eat protein, fat, and vegetables

Protein

Healthy protein sources include:

Low carb vegetables

Many vegetables are low in carbs, including:

Healthy fats

Sources of healthy fats include:

3. Lift weights three times per week

3. Lift weights three times per week

Try doing a “carb refeed” once per week

Try doing a “carb refeed” once per week

10 weight loss tips

10 weight loss tips

Intentional

See also: Management of obesityTechniques

Long-term weight loss

Vegetarian Meal Plan 1200 Calorie weight loss

7-Day Vegetarian Meal Plan: 1200 Calories

Find the free fat lose diet that’s right for you with our free diet plan

Our free assessment ranks the best diets for you based on your answers to 3 quick questions.

FIND YOUR DIETS