Do not turn to carbs on cheat days; it can raise blood sugar and increase the risk of heart disease

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WASHINGTON DC. [USA]: The "cheat day" often adopted as a common theme in many diets and the popular ketogenic diet is no exception. The researchers found that a 75-gram dose of glucose equated to a large bottle of soda or a plate of French fries.

"The ketogenic diet or keto has become very common for weight loss or to manage diseases such as type 2 diabetes. It consists of eating high-fat, low-protein foods, but at a very high carbohydrate level. called ketosis, "said Jonathan Little, associate professor at the Faculty of Health and Exercise Sciences at UBCO and senior author of the study published in the journal & # 39; ; Nutrients & # 39 ;.

The diet can be very effective because once the body is in ketosis and starving for its preferred fuel glucose, the body's chemistry changes and it begins to aggressively burn its fat stores. This leads to weight loss and can reverse the symptoms of diseases such as type 2 diabetes.

"We wanted to know what happens to the physiology of the body once the glucose dose is reintroduced.As impaired glucose tolerance and peak blood glucose levels are associated with an increased risk of cardiovascular disease, it made sense to examine what was going on in the blood vessels after a sugar shot, "said Cody Durrer, UBC Okanagan PhD student and study the first author.

For their test, the researchers recruited nine healthy young men and asked them to consume a 75-gram glucose drink before and after a seven-day diet high in fats and carbohydrates. The diet included 70% fat, 10% carbohydrate and 20% protein, which is similar to that of a modern ketogenic diet.

World Nutrition Day: proteins, vitamins, calcium and other nutrients you need for balance …

Start eating healthy

May 28, 2019

Too busy to prioritize what you eat? Before having a meal, you just need to have a conscious thought and a basic understanding of different types of foods and nutrients such as vitamin C, vitamin A, iron, calcium, protein, energy and diet. 'folic acid.

It is important to consume foods that can provide good nutrition for a healthy lifestyle.

The Indian dietary guidelines recommend that a balanced diet provide about 50 to 60% of the total calories from carbohydrates, preferably complex carbohydrates, about 10 to 15% protein and 20 to 30% visible and invisible fats. . A balanced diet should also provide vitamins and minerals as well as dietary fiber and antioxidants.

Dr. Rajan Sankar, Senior Advisor – Nutrition at Tata Trusts, explains what to eat to get started.

Energy is the key

May 28, 2019

Carbohydrates are simple or complex and are a major source of energy. Simple carbohydrates are found in fruits, vegetables, etc., while complex carbohydrates abound in cereals, roots, tubers, cereals, and so on. In the Indian diet, 70 to 80% of total food calories are derived from carbohydrates found in plant foods such as cereals. , millet and legumes.

In addition, fats – often called "bad" – are essential, just like other macronutrients. They need energy, absorb vitamins and protect the heart and brain health. The bad fats such as trans fats and saturated fats that are usually found in vegetable fats, butter, fried foods and hydrogenated oils are justifiably responsible for weight gain and clogged arteries. But the "good" fats, such as unsaturated fats and omega 3s, found in nuts and oilseeds, play a major role in mood management, fatigue control and even the control of body fat. weight.

Eat a lot of cereals, tubers, rice, wheat, potatoes, almonds, coconut, coconut, peanuts, oilseeds, vegetable oil, ghee, etc.

Protein power

May 28, 2019

Proteins, the "food promoting the development of the body", are the main structural and functional components of all living cells. Milk, meat, fish and eggs, and foods of plant origin such as legumes and legumes are high in protein. A typical Indian diet is predominantly vegetarian. Therefore, a combination of cereals, millet and legumes should be consumed as it provides most of the amino acids, which complement each other to provide higher quality protein.

Bengal grams, green grams, lentils, red grams, cheese, khoya, milk powder, nuts and oilseeds such as peanuts, cashews, almonds should also be eaten.

Make you stronger

May 28, 2019

Vitamins and minerals, as well as essential micronutrients, are needed by the body in small amounts. They are essential for maintaining the structure of the skin, bones, nerves, eyes, brain and organs, as well as the fight against infections. Deficiencies can, however, lead to serious problems. The best way to ensure healthy growth and development is to consume a wide variety of fresh foods, such as leafy vegetables such as ambat chukka, coriander, spinach, mint, lemonade, and more. amaranth, fenugreek, radish and curry leaves, pumpkin, green peppers, carrots and mango and papaya fruits, eggs, meats, dairy products, legumes and cereals.

Color your plate

May 28, 2019

It is important to limit the use of butter, refined flour, sugars, ready-to-eat fast foods and processed foods. Reduce salt, soft drinks and fatty foods. Preferably, fill your plate with seasonal fruits and vegetables and available locally.

Have a good intake of folic acid, green leafy vegetables like amaranth, chukka ambat, mint and spinach, and legumes like Bengalgram, blackgram, greengram and redgram.

"We were initially looking for an inflammatory response or a reduced tolerance to blood glucose levels.We found biomarkers in the blood suggesting that the vessel walls were damaged by the sudden increase in glucose levels," said Durrer.

Mr. Little said the most likely damage was the body's metabolic response to excess blood sugar, which caused the death and death of blood vessel cells.

"Even though it was healthy young men when we examined the health of their blood vessels after drinking the glucose drink, the results seemed to come from a person with cardiovascular health." This was pretty alarming, "added Little.

The researchers pointed out that with only nine people included in the study, additional efforts were needed to verify their findings, but that the results should give those on a keto diet a break when they consider a cheat day.

"What worries me is that a lot of people who follow a keto diet – it's about losing weight, treating type diabetes." 2 or another reason because of their health – could negate some of the positive effects on their blood vessels if bloat them with glucose, especially if they are at a higher risk of cardiovascular disease, "he said.

National Nutrition Week: Keto, Paleo, GM, the most effective diets to lose weight

Need nutrition

September 4, 2018

In a world of convenience, where people prefer a bowl of instant noodles to a whole-grain chapatti, nutrition seems to have disappeared from our plates. And thanks to such practical options, the incidence of obesity has also exploded.

For all those who have surpassed their healthy index and are overweight / obese, weight loss is becoming one of the main targets.

In this National Nutrition Week, we offer 5 diet plans that will help you lose weight in a healthy way.

Say no to carbohydrates

September 4, 2018

A ketogenic diet or a keto diet is a diet that requires you to be high in protein and fat and low in carbohydrates. It is supposed to be one of the most effective diet plans for losing weight.

A person on a low carb or carbohydrate diet experiences a sudden drop in weight in the first few weeks. During this diet, the body does not get its source of energy. So, it starts burning fat cells, resulting in rapid weight loss.

Foods to eat: fish, eggs, meat, oil, nuts, avocados, leafy vegetables and butter.

Foods to avoid: Cereals, potatoes, rice, beans, sweets, cereals and other carbohydrate foods.

Plants on your plate

September 4, 2018

A Mediterranean or herbal diet has been found effective in preventing heart disease and promoting a healthier life.

But there is one benefit that does not usually get a lot of credit is its ability to induce weight loss.

The best part of this diet is that it provides all the essential nutrients that a human body needs for a healthy survival. This balanced diet requires you to eat natural foods and give up processed products.

It also allows smaller portions of fish, dairy products and poultry.

It is known to be more effective for weight loss than other diets.

Go raw

September 4, 2018

The basic requirement of the Paleolithic or Paleo diet is to consume as many natural products as possible.

Processed, sweet and refined foods are a big no. This reduces carbohydrate consumption, resulting in weight loss.

6.5 kg in 7 days

September 4, 2018

The General Motors diet promises a weight loss of 6.5 kg in just one week. Each day of this diet allows you to eat different types of food groups.

A GM diet is divided into 7 days, each day strictly devoted to a food group. Basically, it allows vegetables, fruits, milk and meat. Processed foods that are high in fat and sweet are to be avoided. Bananas and potatoes are also strictly prohibited.

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