Connect with us

Weight Loss

Dishing the Dirt on Fad Diets Part 2 – Why Do They Never Work? • The…

In the second part of our fad diets feature, we continue to explore the effects of trendy diets and some common dietary mistakes to avoid.

This diet is all about eating food in their natural state. Supporters believe that the cooking process destroys many of nutritional benefits inherent in food. This diet allows you to eat as much and as often as you want, so long as you restrict your intake to raw, vegetarian items or foods cooked or heated to no more than 48 degrees Celsius.

 

The emphasis on fresh produce and avoidance of processed foods may be a plus, especially in managing chronic conditions such as hypertension and type 2 diabetes, but the diet lacks nutrients and is difficult to sustain. It also fails to provide critical nutrients such as vitamin B complex and iron, among others. Chewing on carrots and nuts may be fun the first couple of weeks, but it might get boring after a few months. Further, cooking actually kills harmful bacteria, makes some food digestible and even boosts some nutrients. Indeed, many vegetables either cannot be eaten raw (try eating a broccoli like an apple!) or require heat to bring out their nutritional properties. Not to mention that there is also a chance of food poisoning consuming raw foods.

Alkaline Diet

The main idea behind it is eating foods that aim to alter the pH balance of your body, mainly by avoiding meat, gluten, refined sugar and dairy, foods known to produce excess acid in your body purported to cause symptoms such as muscle cramps and brittle bones. Fruits and vegetables, soybeans and tofu, certain types of seeds, nuts and legumes are encouraged.

The first problem with this one is that the level of effort required to sustain it is high as you might be required to cut out a variety of foods you’re used to, such as wheat and other gluten products, meat, alcohol and caffeine. Second, it also promotes the exclusion of some healthy foods, particularly crucial fats and proteins. The scientific basis for altering your pH levels to help reverse symptoms caused by acidity is also rather weak.

The Double Ds – Detox Diets

Detox diets vary, but they typically guarantee to purge your body of toxins and help you shed excess fats. It consists of a period of fasting, following a rigorous diet of fruits and fruit juices, raw vegetables and water. Some even involve herbs and supplements in combination with colon cleansing fluids (known as enemas) to empty the intestines.

Evidence that detox diets eliminate toxins from the body is scant, especially since our bodies are quite effective at filtering and removing most ingested toxins on its own. Detox diets may make you feel revitalised largely due to the elimination of highly processed foods that have high amounts of fats, salt and added sugar.

Getting a green light from a health care provider is usually necessary for this diet. Moreover, it may limit the intake of protein and require fasting that can cause lethargy and fatigue. Long-term fasting may lead to mineral and vitamin deficiencies and colon cleansing with an enema can lead to several side effects such as bloating, cramping, nausea, and vomiting.

Fad Diets You Can’t Believe Exist

  • The Grapefruit Diet – This one involves eating between 800 to 1000 calories and one grapefruit a day, which contains a fat-burning enzyme. Not only can excessive amounts of grapefruit cause a build up of acid on an empty stomach, chemicals in the fruit can also interact with the Pill, causing blood clots.
  • The Hallelujah Diet – Based on the Bible chapter Genesis 1:29, the diet is restricted to fruit and seed bearing trees, unpasteurised foods, without any meat. Whole food groups are cut out, leading to nutritional and vitamin deficiencies. Additionally, unpasteurised foods can be dangerous due to an increased risk of food poisoning.
  • Crazy for cabbage – From eating steamed cabbage to cabbage soup, this all-cabbage fad diet helps dieters shed mostly water weight. Once the diet is stopped, the weight is usually regained. It may also cause gastrointestinal problems and light-headedness.
  • The Baby Food Diet – Nope, that wasn’t a typo. This diet advocates eating 14 jars of baby food a day, followed by a ‘grown-up’ meal. Dabblers include Jennifer Aniston and Lady Gaga. Consuming such bland, pureed and processed food lacks fibre, potentially having an adverse effect on your digestive health. Moreover, weight loss is not guaranteed since baby food is not necessarily low in calories.

 

Avoiding Mistakes

Decisions on eating healthier food does not necessarily mean you have to obsessively count your calories throughout the day. Becoming engrossed in counting calories and restricting our food intake can lead to you becoming increasingly confused as to what it means to be healthy.

Some common diet mistakes (and their solutions) include:

  • Skipping meals or severely restricting your food intake. Although this may seem like a quick weight loss strategy, this can slow your metabolism and lead to long-term weight gain. Most importantly, never skip or skimp on breakfast as doing so might lead to excessive snacking and overconsumption later in the day.
  • Avoiding fats. A common misconception is that consuming low-fat foods is “healthy”. In reality, such foods contain high amounts of sugar to compensate for the lack of flavourful fats. This excess sugars can unknowingly lead to weight gain. Opt instead for healthy fats such as avocados, seeds and nuts, olive oils, fatty fish and even full fat cheese and yoghurt.
  • Eating only low-calorie food or focusing only one food group. Chomping down only vegetables and fruits and avoiding carbs or proteins might initially seem like a good idea but in reality they leave you feel unsatisfied or the need to binge. Meals comprising of fibre rich fruits, vegetables and whole grains, healthy fats and proteins provide fullness and keep us from needing to reach for that post-dinner slice of cake.
  • Not practicing portion control. You’ve finally cut out refined food and switched to healthier alternatives. Hurrah! But remember, just because it’s healthier that doesn’t mean you can gorge on it. Eat smaller portions of healthier food that leave you feeling fuller and satisfied for longer periods of time.

 

A one-size-fits-all “best diet” approach is unrealistic as it not only causes health problems but also psychological ones. Categorising foods into “good” and “bad” can lead to feelings of guilt, shame and low self-worth when the “rules” of a diet are broken. Practice instead healthy eating habits and remember a simple rule of thumb – everything in moderation…with the occasional treat of course!


Photo credits: Pixabay

 

Health News

Medical News Today: What are the benefits of maca root?

Maca is a Peruvian plant grown in the Andes mountains. It is a cruciferous vegetable, meaning that it is related to broccoli, cabbage, and kale.

Maca is a common ingredient in Peruvian cooking that gives dishes an earthy flavor. Maca root plant can be ground up into a powder and added to meals or smoothies.

Aside from its culinary uses, maca may also have several health benefits. This article will discuss 10 possible health benefits of maca root.

Ten benefits

There is a range of potential benefits of maca root, including:

1. Increasing libido

maca root
Studies suggest that maca root may help increase libido.

The most well-known benefit of maca root is its potential to increase libido. There is some scientific evidence to support this claim.

For example, an older study from 2002 found that men who took 1.5 or 3 grams (g) of maca per day experienced increased libido compared to those who received a placebo.

A 2010 review of studies on maca and sexual functioning found some evidence to suggest maca could improve libido, but the authors cautioned that more research is required.

A 2015 study found that maca root may help reduce sexual dysfunction in postmenopausal women who were taking an antidepressant.

2. Reducing erectile dysfunction

Maca root could also have benefits for people with erectile dysfunction (ED). A small study in 2009 looked at the effect of consuming 2.4g of maca root per day for 12 weeks on participants' perception of their general and sexual well-being.

The study participants were males with mild ED. Those taking maca root experienced a more significant increase in sexual well-being than those taking a placebo.

3. Boosting energy and endurance

Some athletes and bodybuilders use maca root as a supplement to increase energy and performance. Some evidence exists to support this.

A pilot study in 2009 found that using maca extract for 14 days improved performance for male cyclists in a 40-kilometer time trial. However, the results were not significantly different from the improvement seen in those taking a placebo.

However, the same study found that maca extract improved libido in the participants who used it. However, the sample size of this study was very small, so more research is needed to confirm the results.

4. Increasing fertility

Another widespread use of maca root is to increase fertility, particularly in men.

A 2016 review found some evidence that maca root may increase semen quality in both fertile and infertile men. However, more research is needed.

5. Improving mood

Maca contains flavonoids, which are thought to improve mood and reduce anxiety. A study in 14 postmenopausal women found that maca may reduce feelings of anxiety and depression.

Also, a 2015 study found that maca could reduce symptoms of depression in Chinese postmenopausal women.

6. Reducing blood pressure

It is possible that maca root can also help to improve blood pressure. The same 2015 study also found that 3.3g of maca per day for 12 weeks lowered blood pressure in Chinese postmenopausal women.

7. Reducing sun damage

An older study in an animal model found that maca might help protect the skin from UV rays. Another animal study in 2011 found that extracts from maca leaves might help prevent the formation of sunburn cells.

8. Fighting free radicals

Maca root also promotes natural antioxidants in the body, such as glutathione and superoxide dismutase.

Antioxidants help to fight off free radicals, which can damage cells in the body. Some people believe antioxidants can help prevent some health conditions, including heart disease and cancer.

9. Reducing menopause symptoms

Some proponents of maca root believe it may help balance levels of the hormone estrogen. During perimenopause, the stage before a woman reaches menopause, estrogen levels fluctuate and cause a variety of symptoms.

One study found that postmenopausal women who took two daily tablets containing maca experienced reduced symptoms, such as hot flashes and night sweats.

10. Improving learning and memory

Maca root powder
Maca may help improve learning and memory perfromance.

There is some evidence to suggest that maca can improve learning and memory. For example, a 2011 study found that maca could improve memory in mice.

A 2014 review of the literature suggested that maca may have benefits for learning and memory performance. Researchers suggested that it could be helpful in treating conditions that affect these processes, such as Alzheimer's disease.

However, only research on animal models is currently available, so it is unclear whether maca will have the same benefits in humans.

Risks

Maca is not currently associated with any health risks in most people and is unlikely to cause any side effects in moderate doses.

However, due to its effect on hormones, people with thyroid problems should avoid taking maca. It is also better to avoid taking maca when undergoing treatments that modify hormonal levels, such as treatments for breast cancer.

Takeaway

Maca has a range of potential health benefits, particularly for sexual health. However, the evidence behind these health benefits is weak, as many studies used small sample sizes or animal models.

Researchers need to carry out more large-scale studies in humans to determine if maca is effective. Although there are few health risks associated with taking maca, most people can try maca without experiencing any adverse side effects.

If a person is interested in trying maca root, they can find supplements in some natural food stores or online.

Continue Reading

Inspiration

How to motivate yourself to lose weight

How to motivate yourself to lose weight.

It can take many years until a person decidesto stop being obese.

After multiple battles with meals, diets,and habits acquired, there comes a time when the person abandon.

Resignation can be the starting point to analyzethe relationship with food and why, despite diets, the person does not become thin.

The key is to be prepared psychologicallyto lose those extra kilos.

The change is also mental.

1.

Know yourself.

Many people who want to lose weight deceivethemselves telling themselves that they are happy.

It may be so, but not in most cases.

You have to discover why the desired goalis not achieved.

3.

Make lists.

It is very important to have a clear ideaof what you want to achieve.

It is advisable to make a list of everythingthat you can not do because of obesity.

For example going to the pool, dancing, wearingthe clothes we like, change jobs, etc.

4.

Keep a food diary.

Write in a notebook everything that is eaten,for what reason, if there is hunger or not, and the hours when it is done.

After fifteen days you can give us very importantclues, sometimes surprising.

5.

Small achievements.

If you are able to stop eating bread, or snackingbetween meals.

It is about preparing the way before startingthe weight loss diet, and rewarding yourself for those little triumphs, buying a whim,going to the movies, etc.

Excluding food, of course!  6.

Write your fears.

There are certain types of personalities thatuse food to console themselves, to rebel, to demonstrate something.

analyzing ourown fears we can find the reasons for our obesity and overcome it.

(Source: https://www.

Blogdefarmacia.

Com/como-motivarse-para-perder-peso/) Please let us know your opinions in the commentssection below.

Don't forget to CLICK on the card on the topright of this video or the link in the description below and DOWNLOAD my FREE eBooks.

To learn more about How to motivate yourselfto lose weight, please SUBSCRIBE to this channel, SHARE this video with others, LIKE it, andDOWNLOAD the book FREE by clicking the link in the DESCRIPTION below.

Source: Youtube

Continue Reading

Weight Loss

Leg Day Workout Done At-Home (BODYWEIGHT ONLY!)

If it’s time for your next leg day workout and you’re ready to workout from home, this is perfect for you!

But after you do this workout, you need to make sure the rest of your workouts and your diet are taken care of. Use this free body type quiz to find out exactly how to get in shape faster and easier!

Leg workouts are far from hard to find. But the best leg workout can be a little more difficult to figure out.

This one is a bunch of bodyweight exercises that maintain optimal tension on your muscles. Also, this is extremely effective for getting the right amount of volume that your legs need to get stronger and firmer!

START HERE!

Take our FREE 1 Minute Quiz to find out EXACTLY what Diet & Training is Best for You.

Take The Quiz

The Best Leg Day Workout

This leg day workout will consist of 5 different exercises. Each exercise will be performed for 3 sets of 15 reps with a one minute rest in between each set.

The Exercises

Squat Rocks

For this first exercise, you will start down in the bottom position of a squat. From there, you will remain as low as you can, while going forward and up on your toes. This should work your calves nicely. Then lower your heels back down to the ground. After your heels are back down, remain down in the squat position and shift your weight back on your heels and lift your toes off the ground. Then return your toes back to the ground and rock back and forth like this 15 times both ways. Then you will rest for one minute and repeat for 3 sets.

3 Point Lunges

Here, you will be doing a series of lunges in 3 different directions. So starting by standing up straight, you will first lunge forward.. Then bring your foot back in, without touching it back on the ground, you will immediately go into a side lunge with that same leg. Then bring it back in and without touching it to the ground, immediately go into a back lunge. Then witch legs and do this with the opposite leg. After you have worked your way all the way around, that will be one rep. Repeat for 15 reps total and rest for a minute. Then do it twice more and move into the next exercise.

Frog Pumps

This is a great exercise for the glutes and are very similar to glute bridges. You will start by laying on your back, then bring your feet in closer so your knees are similar to sit-up position. After that, you’ll bring your heels together so they are touching each other. Then drive your heels into the ground with your knees wider than your feet and bridge up as high as you can. Return your back back to about an inch off the ground and repeat for 15 reps.

4 Way Squat Hops

For this exercise, you are going to be doing squat hops in four directions. So standing up straight, you will go down into a squat, then hop up off the ground to your left side. Then immediately go into a squat and hop up and jump back to where you just came from. Then squat down and hop to the right. Squat down hop back to the middle again. Then rather than going back to the left, you will squat down and hop forward. Then squat down again and hop back to the middle. Then as the last direction, you’ll squat down and hop backwards. Then squat down and hop back to the middle again. This will equal one rep. Repeat this left, right, forward and backward method for 15 total reps then rest for a minute. Repeat two more times and move into the final exercise.

Alternating Single Leg RDL Hops

For the last exercise, you will start out by doing a single leg RDL. So starting off by balancing on one leg, you will bend forward, keeping a soft bend in your leg that on the ground, then bring your opposite leg going out behind you. Then tap your fingers to the ground and explode through your glutes and hamstrings to drive your back leg up and hop off the ground. Then after landing back on the ground, switch legs and do the exact same to the other side. Repeat for 15 reps with each leg. After you’ve done 15 reps, rest for a minute and repeat 2 more times.

Once all exercises are completed for 3 sets of 15 reps, you are done with the workout!

If you like this leg day workout, make sure you share it on your Facebook and feel free to leave any comments down below!

Continue Reading

Trending

%d bloggers like this: