Some can confuse themselves between the terms vegan and vegetarian. If you follow a vegetarian diet, you typically avoid meat, but you can eat dairy products and eggs. Following a vegan diet means that you do not eat any animal products such as meats, dairy, fish, eggs, rennet, gelatin, and other types of animal protein. Some vegans may also avoid honey, but it is up to one’s preference if they want to include it in their diet. By cutting out animal products from their diet, vegans eat a diet of fruits, vegetables, beans, nuts, and seeds. By eating plenty of plant foods, vegans are getting a wide variety of vitamins, protein, healthy fats, and minerals in their diet.
By following a vegan diet and not eating any meat, one must get their protein from another source. While meat products can provide a source of protein for an omnivorous diet, many plant foods can also be an excellent source of protein. Some great protein sources for those on a vegan diet are tofu, tempeh, edamame, lentils, chickpeas, peanuts, almonds, quinoa, spirulina, chia seeds, and hemp seeds. Some vegetables contain protein like kale, mushrooms, and broccoli, though not enough to be eaten alone. Nutritional yeast is also common to see in vegan dishes as a replacement for cheese. You can also use it as a condiment or a way to thicken dressings and sauces.
When looking at FODMAPs, one can see the correlation between the positives of eating a vegan diet. FODMAPs are short-chain carbohydrates and sugar alcohols poorly digested by the body. So when one follows a low-FODMAP diet, it can alleviate problems related to IBS. Foods that are on the high-FODMAP diet include dairy, wheat products, and natural and artificial sweeteners.
While meat is on the low-FODMAP list, it is best to consider cutting it out for those with IBS. Fish and meat and red meat, in particular, are some of the most difficult foods for the body to digest. The proteins and fats these foods contain are complex molecules that take up to two days for your body to break down and digest. These can cause bloating and discomfort, which can aggravate the symptoms of IBS.
The positives of following a vegan diet when you live with IBS are getting a lot of nutrients from eating tons of plant foods and, more than likely, eating a lot of fresh foods. By eating tons of foods that fall within the superfoods category, you are intaking plenty of antioxidants and crucial vitamins and minerals to live a healthy life. A study back in 2019 showed that eating more plant-based foods and fewer animal foods lowered one’s risk of heart disease and death. A vegan diet can also reduce your risk for cancer and type two diabetes.
The downside of following a vegan diet if you have IBS is that a lot of food that is on the high-FODMAPs list are fruits like peaches, apples, pears, watermelon, and dried fruits. The high-FODMAPs list also includes vegetables like onions, garlic, broccoli, Brussel sprouts, and mushrooms. Not to mention beans, lentils, and nuts are also listed. So if you are following a vegan diet and have IBS, you need to be cautious about what foods can cause flare-ups. Just because a type of food is on the high-FODMAPs list does not mean you cannot eat it. If something is on the list means that it could cause a flare-up, not that it will. It’s best to go through the FODMAPs list and see what your body can eat.
The other thing to be cautious of when choosing to go vegan is that many people who follow a vegan diet do not get enough calcium, iron, and vitamin B12. Foods that are good sources of calcium, iron, and vitamin B12 are green, leafy vegetables, rice and oat drinks, dried fruits, sesame seeds, and fortified foods. However, this brings us back to square one: almost all of these foods are on the high-FODMAPs list, so those who are sensitive may not have many options to choose from on a vegan diet.
Choosing to go vegan if you live with IBS is a case-by-case scenario. There is no definite answer as to if this may be the best option for you. It’s best to look at the foods that trigger your symptoms to see if following a vegan diet may be best for you. If you decide to go vegan and get concerned about not getting enough vitamins and minerals, you can always take a dietary supplement. Just keep in mind that the real thing is better than a supplement. If you are unsure, you can always consult with your doctor to see which options are best for you.
]]>Irritable bowel syndrome (IBS) is a disorder that affects the large intestine, and includes symptoms like cramping, bloating, abdominal pain, gas, and diarrhea or constipation. While there is no official treatment for IBS, research shows that peppermint oil capsules can help ease certain IBS signs and symptoms. Research also suggests “it can be more effective than fiber” and as good as muscle relaxants. The menthol in the peppermint works to ease symptoms by dulling pain receptors and relaxing the muscles in your colon.
Our Choice: Heather’s Tummy Tamers Peppermint Oil Capsules are a great choice. These capsules target IBS. They also work to improve tolerance for those prone to heartburn or reflux. One customer with IBS claims these capsules are life changing.
When it comes to digestive health, probiotics can make all the difference. Probiotics are good bacteria that live in your intestines, assist with digestion and deliver general gut support. If you’re lacking probiotics, a supplement is a good way to counter “bad” bacteria that can completely throw off your digestive system. Some probiotics can even help with diarrhea and other IBS symptoms.
Our Choice: Align Probiotic 24/7 Digestive Supplement is a favorite amongst gastroenterologists. The supplement claims to promote and support a healthy digestive system and help occasional abdominal discomfort, gas and bloating. Align’s supplement contains the probiotic strain Bifdobacterium 35624. According to gastroenterologist Roshini Rajapaksa, M.D., Align is “a well-studied probiotic for gut health.”
Licorice root extract relieves symptoms of indigestion such as heartburn, acid reflux and upset stomach. Licorice root also contains a demulcent that can soothe irritated and inflamed tissue lining your gut. Deglycyrrhizinated licorice (DGL) is a form of licorice extract that does not contain glycyrrhizin, which makes DGL safer to consume.
Our Choice: Natural Factor’s Deglycyrrhizinated Licorice Root Extract Chewable Tablets are one of the most popular DGL supplements out there. Natural Factor promises this supplement will aid digestion and treat stomach complaints like heartburn and indigestion. One customer claims these tablets helped with her GERD and she was “amazed at how quickly these tablets stop an acid reflux flare-up.”
Chamomile is often written off as an herb consumed in tea form, used to soothe and relax. While this is true, chamomile is also good for treating digestion problems. According to Healthline, some issues chamomile can relieve include gas, diarrhea, nausea and colic, due in large part to its anti-inflammatory effects. One study suggests chamomile is helpful preventing stomach ulcers because it reduces acidity in the stomach, and hinders the growth of ulcer-causing bacteria.
Our Choice: There are many forms of chamomile including supplement tablets, but Nature’s Answer Chamomile Flower is a great liquid option. This is a strong supplement that contains 2,000 milligrams per serving in a one-ounce bottle. Its gentle formula is both alcohol-free and gluten-free. This liquid is safe for oral and topical use. Nature’s Answer suggests mixing about 26-56 drops of liquid with a small amount of water three times a day.
L-glutamine, aka glutamine, is an amino acid found in the body that supports the intestine and other organs. L-glutamine prevents a leaky gut, which can then cause gas and bloating amongst other issues. In certain cases, a lack of L-glutamine can cause IBS. Those with stress related IBS have reported that increasing their L-glutamine helped reduce their symptoms. When taking your L-glutamine supplement, a safe dose is somewhere between 1,000 and 3,000 milligrams per day. Too much L-glutamine can cause unwanted side effects including nausea, constipation and stomach pain.
Our Choice: Life Extension’s L-Glutamine tablets not only maintains gut health, it also helps with immune and muscle help as well. The tablets are gluten free and non-GMO. One customer says this product is “great at enhancing digestive health.” Life Extension suggests taking one or two capsules daily on an empty stomach. You can also find L-glutamine in foods including chicken, fish, dairy, lentils, beans and more.
Psyllium is a form of fiber extracted from the husks of the Plantango ovata plant’s seeds. Most people know it as a laxative, great for treating constipation. Taking psyllium husk causes a gel to form in your intestines that traps water. By absorbing water, psyllium increases stool size and makes it easier to pass. Research shows that psyllium, a soluble fiber, has a greater effect on stool than wheat bran, an insoluble fiber. Psyllium can also help make bowel movements more regular.
Our Choice: NOW Psyllium Husk Capsules are a great way to increase your intake of dietary fiber, and resolve any constipation issues you may have. One customer who’s had intestinal discomfort for most of her life claims that after taking these capsules she has “never felt better as far as [her] intestines.” NOW explains that this bulking action plays an important role in maintain regularity and gastrointestinal health.
]]>Fish oil is a term used to refer to the omega-3 fatty acids found within seafood. Omega-3 fatty acids are essential to our bodies for brain function and our growth and development. The three types of omega-3 fatty acids are Alpha-linolenic Acid (ALA), Eicosapentaenoic Acid (EPA), and Docosahexaenoic Acid (DHA). Our body cannot produce ALA, so our diet must contain plant foods such as chia seeds, flaxseeds, canola oil, or pumpkin seeds. Our body can convert ALA into EPA and DHA; however, it doesn’t produce a lot. By eating more foods, like salmon, tuna, mackerel, and sardines that contain EPA and DHA, brings more omega-3 fatty acids into our system, which in turn could have long-term health benefits.
The health benefits associated with omega-3 fatty acids are that they can reduce the level of triglycerides in your blood. Triglycerides in high levels can increase your risk of stroke and heart disease. If you are at a higher risk for heart disease, your doctor may recommend adding more fish oil to your diet. The American Heart Association (AHA) acknowledges that it’s an approved and effective treatment for people with high blood triglyceride levels. However, if you are not at risk, you should consult your doctor if adding fish oil, or omega-3, to your diet is necessary. Extensive studies conducted over the years show no conclusive evidence that increasing the amount of omega-3 in your diet can prevent or reduce your risk of heart disease if you are not at risk.
Some studies also show that an increased intake of omega-3 can slightly lower blood pressure, reduce your risk of arrhythmia, and slow the rate of plaque build-up. That is not to say that omega-3 can cure or prevent these health problems, but there is a correlation. It’s always best to consult your doctor and see your options before choosing to either change your diet or take supplements.
Studies surrounding omega-3 and your mental health, or even types of cancer, are conflicting. Some studies show that omega-3 has a slight effect on those with depression and can improve their mood. On the other hand, other studies show that there isn’t enough evidence to prove that omega-3 has a crucial impact on affecting those with depression.
If you are interested in adding a fish oil supplement to your diet for your preference or by doctor recommendation, there are plenty on the market. Dietary supplements for omega-3 come in different forms, depending on if you are looking to add more EPA, DHA, or both to your diet. The following dietary supplements available are fish oil, fish liver oil, krill oil, and algal oil. Popular supplements for fish oil are Nature Made, Carlson Labs, and InnovixLabs. These brands have fish oil and omega-3 supplements approved by either the United States Pharmacopeia (USP) or the International Fish Oil Standards (IFOS). Both organizations ensure the purity, quality, and standards of dietary supplements.
According to the National Institutes of Health, there is no daily intake amount established for EPA or DHA. However, for the omega-3 ALA, they recommend the daily intake amount of 1.6 grams for men and 1.1 grams for women. Before taking dietary supplements, it’s best to consult with your doctor, specifically if you are on medications. If you are intaking too much omega-3, it could result in bleeding problems, specifically when combined with warfarin or other anticoagulant medications.
It’s always best to get your vitamins and nutrients from a food source such as seafood, nuts or plants. If those foods are not easy to come by in your area, or your diet lacks these foods, supplements can be a great alternative. Ensure that you research supplements before taking them. Check the quality, standards, and purity to make sure that there are no artificial ingredients. Also, check for third-party organization testing from groups such as the United States Pharmacopeia or International Fish Oil Standards.
At the end of the day, unless you have a higher risk of heart disease, there usually isn’t a need for fish oil or omega-3 supplements. There is no conclusive evidence showing that omega-3 can prevent or cure any other medical conditions. Your best option is to eat a well-balanced diet, be physically active, and take preventive care with annual check-ups.
]]>Prebiotics are plant fibers that the human body can’t digest, but the beneficial bacteria (probiotics) in your gut eat them. In short, prebiotics are food for probiotics and stimulate the growth of healthy bacteria in the gut. The most common types of prebiotics are: Fructo-oligosaccharides (FOS), galacto-oligosaccharides (GOS), and inulin.
Prebiotics help beneficial microbes and bacteria that occur in your gut naturally to grow. Your body can’t digest prebiotics so they pass through the digestive system and become food for probiotics. In stimulating the growth of good bacteria in the gut, prebiotics in turn hinder the growth of harmful bacteria.
As stated before, prebiotics stimulate the growth of good bacteria and microbes in the gut, mainly of bifidobacteria and lactobacillus, and this stimulus leads to improved digestion and a stronger immune system. When prebiotic fermentation occurs, short-chain fatty acids (SCFA) are formed. SCFA’s are integral in the modulation of the intestinal barrier and also work to regulate your bodies inflammatory response and immune system and to lower cholesterol.
One of the most common SCFA’s formed is butyrate, which is known to stimulate the cells in our gut promoting regular bowel movements and reducing constipation. Butyrate also strengthens the lining of the gut aiding in nutrient absorption and good digestion.
Prebiotics have also been shown to stimulate metabolism and aid in weight loss. Just as prebiotics stimulate the growth of good bacteria in the gut, they also stimulate the activity of gut-associated lymphoid tissue (GALT) which reduces the risk of several diseases.
Prebiotics are also thought to help your body absorb certain minerals, especially calcium and magnesium, which positively affect your bones.
Prebiotics are also believed to play an important role in the prevention of colorectal cancer due to their beneficial effect on the colorectal microflora.
As with most things that are beneficial to your health and well-being, you can get almost all of the prebiotics you need from what you eat.
It’s important to keep in mind that while prebiotics are fibers, this does not mean that all fibers are prebiotic. They are found in many high-fiber foods like whole grains, fruits and vegetables.
It’s important to eat a variety of prebiotics because different types are food for different strains of good gut bacteria. The more diversity you get in prebiotics the more benefit you will see in your health.
Foods that are rich in prebiotics include:
A search of prebiotic foods or a conversation with a registered dietician can provide you with a complete list and get you started on incorporating them into your diet. In order to get the most benefit from these foods you should consume them raw whenever possible as cooking them may alter their fiber content.
If you have dietary restrictions or aren’t able to consume enough of these prebiotic-rich foods, you can also get them from supplements.
Just as it is important to vary your diet in order to get the various types of prebiotics, a supplement should also contain several types of prebiotics since they are food for good bacteria and different bacteria have different diets.
Prebiotics also need probiotics, so you may want to consider a synbiotic supplement. These type of supplements match the prebiotic with the bacteria that feeds on it. Either way, you should make sure that your supplement has two or more different prebiotics.
It is recommended that you avoid chewable prebiotic supplements because they won’t survive your stomach acid, so look instead for acid-resistant capsules.
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Have you ever felt nauseated when you had to speak in public or go to an important meeting? Many people feel nauseated or experience abdominal pain in unfamiliar, uncomfortable or stressful situations. That pain and nausea are very real and surface when psychology combines with physical factors. Your gut’s physiology is affected by psychosocial factors such as anxiety and stress. Therefore, anxiety and stress can affect your gastrointestinal system’s movement and contractions. In fact, physical symptoms such as an upset stomach, nausea, diarrhea and constipation were more commonly found in individuals with an anxiety disorder according to Very Well Mind.
When someone mentions depression, many of us automatically think of sadness, crying and a deep feeling of hopelessness. While depression can, and does, take on these forms, it can cause physical pain as well. According to Healthline, that sinking feeling in your stomach that too many of us are familiar with is a sign of depression. That’s because depression can cause an inflamed digestive system, according to Harvard Medical School. Overwhelming feelings of depression can also disrupt your digestive track, causing further abdominal pain, constipation and diarrhea.
There are a variety of phobias that one can suffer from, ranging from a fear of spiders (arachnophobia) to hydrophobia (a fear of water). According to the NHS website, people with phobias often experience panic attacks and panic attacks can cause numerous physical symptoms, including nausea and a feeling of having butterflies in your stomach.
The pandemic in 2020 made everyone a homebody, and it’s very normal to feel nervous or a bit on edge in certain social situations. But there are people out there who suffer from extreme social anxiety, otherwise known as social phobia. This phobia stirs up extreme feelings of anxiety, fear and stress over the thought of any and all social interaction and can cause nausea, an upset stomach and muscle tension in your abdomen, according to the Mayo Clinic.
According to Net Doctor, it is very normal for stomach issues to have a direct correlation to emotional and physical trauma and abuse. People often say they are “gutted” by a certain traumatic experience and that they can’t “stomach” thinking about said experience. People who have suffered a trauma also experience a feeling that their stomach feels “turned” or becomes knotted out of fear when the traumatic experience is brought up or something similar to the traumatic experience occurs.
Studies conducted by the University Malaya Medical Center have found a direct link between anxiety, depression and gastrointestinal symptoms. These studies have also discovered that people with at least one gastrointestinal symptom (ie: stomach pain, nausea, diarrhea) are more likely to have anxiety or depression than those without gastrointestinal symptoms. Additionally, Harvard Medical School reported that people who suffer from stomach problems feel pain more acutely than others, which is a result of their brains being more responsive to pain signals that come from the gastrointestinal tract.
While suffering from stomach issues is certainly not fun no matter what the cause of them are, the good news is that there are ways to help treat the unpleasant stomach problems that are caused by mental and psychological disorders. Many people deal with and learn how to manage anxiety, depression, trauma and phobias in therapy. Decreased feelings of anxiety and depression could very well mean less stomach problems. Additionally, Very Well Mind recommends avoiding excessive caffeine, which can increase feelings of anxiety, altering your diet to incorporate more gut-friendly, rich in fiber foods that contain probiotics and practicing stress management techniques such as deep breathing and meditation.
]]>One common way you lose good bacteria in your body is due to the overuse of antibiotics. When you take antibiotics, you are killing all the bacteria to evade an illness. The repeated loss of good bacteria over time can lead to intestinal and gut health issues.
Dietary and lifestyle choices also link to digestive problems, especially irritable bowel syndrome (IBS). Those who are physically inactive, sleep less, eating at irregular intervals, and eating a poor diet can cause IBS. Eating a diet rich in fruits and vegetables can be known to increase good bacteria in the gut.
There are lots of foods that contain probiotics to a small or large degree. Here are three of the best dietary sources of probiotics.
Some yogurts contain probiotics that have been show to improve stomach issues after a few weeks. To ensure you’re yogurt is not heavily pasturized (which kills the good bacteria), check the label which will indicate if it contains probiotics. The most common strains found in yogurt include Bifidobacteria and Lactobacillus. The two strains in particular are known to help with IBS. Bifidobacteria is also shown to help improve women’s health and digestive system for those who do not suffer from a digestive disorder. Eating yogurt has also been known to reduce inflammation, which leads to several gut issues and can weaken your immune system.
Kefir is a popular, yogurt-like probiotic drink usually made from cow or goat’s milk. Essentially it is fermented milk. Kefir grains contain up to 61 strains of bacteria and yeast making it a very strong probiotic option. Kefir contains Lactobacillus, which is known to reduce bad strains of bacteria including: Salmonella, Helicobacter pylori, and E. Coli. Specifically, kefir contains bacteria that are effective in treating several forms of diarrhea.
Sauerkraut is a fermented food that is delicious but also known for its useful in aiding digestive disorders. The process of fermenting this cabbage allows the production of good bacteria to exist, creating probiotics similarly found in yogurt and kefir. This is particularly good to take after you have an antibiotic treatment to rebalance the bacteria in your gut. It can also help prevent post-antibiotic diarrhea. Sauerkraut contains 28 different strains of bacteria which is beneficial due to its higher number of diverse bacteria.
Probiotic supplements come in many varieties and forms and to treat different biological systems. Let’s talk about some of the different probiotic supplements available to you. We’ll also recommend some of our favorite products.
Constipation can occur more frequently in elderly adults or people with IBS. In particular, the B. lactis strain has been show to significantly improve constipation for people. Two top-rated probiotic supplements for constipation are Garden of Life colon care and Lion Heart Pride Probiotics.
When looking for a probiotic supplement that will specifically address digestive health issues, look for these strains: Lactobacillus and Bifidobacteria species. Also, the L. rhamnosus GG strain is particularly known to help the gut. Two probiotics that are great at dealing with digestive health are: Culturelle Digestive Daily Probiotic Capsules and Florastor Daily Probiotics.
There have been several studies that have linked obesity to an imbalanced gut. Leaner people were found to have a more balanced gut, which was tied to their lower weight. On the other hand, those who typically are obese are found to have a less diverse gut bacteria balance leading to several gut issues, including having the bacteria that is good at breaking down food. The bacteria strains that are found best for weight-loss are: lactobacillus rhamnosus and Bifidobacterium lactis. Two probiotic supplements that help regulate your weight shown to be effective are: Garden of Life Raw Probiotics Ultime Care and VSL #3.
In your central nervous system, your vagus nerve sends signals between your intestines and your brain. Another form of communication occurs in your gut microbes, which creates molecules that sends messages to your brain. Gut bacteria effects your brain with inflammation and hormone imbalances. Because your brain and your gut are connected, those with gut issues are also inclined to have a higher-risk for anxiety and depression. Taking probiotics has been shown to decrease anxiety and depression.
The strains best at regulating good brain health are: Bifidobacterium longum, Bifidobacterium breve, Bifidobacterium infantis, Lactobacillus helveticus and Lactobacillus rhamnosus.For depression, these strains were highly successful: L. acidophilus, L. casei and B. bifidum. The supplements we recommend are: Garden of Life Dr. Formulated Probiotic and Mood Supplement and Hyperbiotics Pro-15 Probiotics.
]]>Fiber in the gut helps prevent or relieve constipation, one of the most prevalent digestive complaints. You can get fiber in your diet by eating whole grains, plenty of fruits and veggies, beans and nuts and seeds. But sometimes dietary intake isn’t enough. That’s when you need a little boost via a supplement. There are two types of fiber. Soluble fiber dissolves in water. Insoluble fiber does not. Aside from aiding with digestion, fiber can also help to lower the levels of glucose and cholesterol in your system.
Probiotics are bacteria that occur naturally in your gut and help maintain its overall health. When taken properly, probiotics work against irritable bowel syndrome and reduce bloating, gas, constipation and other digestive issues associated with it. They also are important for digestive health overall. And evidence suggests they even help with inflammation, immune function and blood pressure as well as depression and anxiety. As with fiber, you can boost your intake of probiotics through diet. Dietary sources include foods with live and active cultures such as yogurt and kefir, and fermented foods such as sauerkraut and kimchi. But diet alone doesn’t always provide the body with enough of specific substances. Probiotic supplements can help. There are many types of probiotic supplements, so consult a physician before taking.
Digestive enzymes occur naturally in the body and work to break food down so your body can absorb nutrients. When your body doesn’t make enough of these enzymes, digestion slows. This can lead to digestive discomfort. You can replace these enzymes with either prescription enzymes or over-the-counter supplements. Examples include lactase supplements like Lactaid; alpha-galactosidase supplements like Beano; and papain or chewable papaya. The over-the-counter supplements are not regulated by the FDA, so talk to a doctor for advice before you use them.
Vitamin D is famous for its role in immune system function and inflammation control. But D also can affect the digestive process. If you are deficient vitamin D, your body’s inflammation response can worsen and cause existing digestive issues to worsen with it. Vitamin D can also help fight some diseases and reduce depression. Like fiber and probiotics, you can get vitamin D through diet by eating foods rich in it, such as egg yolks and fortified milks and cereals. You also get it from sun exposure. If these things don’t get your D levels high enough, you can take it as a supplement. As with any supplement, consult a healthcare professional with concerns.
L-glutamine is an amino acid that is broken down from proteins. Athletes commonly use it to build mass and aid in muscle recovery. It’s also in your intestinal lining to aid in digestion and absorption. L-glutamine can help treat IBS, gastritis, and other digestive issues. And it’s also key to a strong immune system. Like many other supplements, you can get L-glutamine naturally through diet in foods such as beef, chicken and fish, as well as beans, beets and leafy greens. When diet isn’t enough, you can find L-glutamine as an over-the-counter supplement. This is a great way to take it because the supplement is already in its amino acid form. Be sure to read directions carefully and consult a healthcare professional before taking any supplement.
Ginger is a flowering plant that has long been used medicinally to help in healing the flu and common cold as well as aid in digestion. Gingerol is the main compound in ginger and has strong anti-oxidant and anti-inflammatory activities. It is thought that indigestion often occurs when the stomach isn’t emptied fast enough, and ginger helps to quicken the process of emptying the stomach. The compounds in ginger benefit both the body and the brain, as it is also believed to protect against Alzheimer’s disease. There are many over-the-counter ginger supplements that make it easy to add in to your diet.
]]>In the following, let’s discuss what makes skinny people slim and sexy, and later decide if you can also apply these lifestyle habits for yourself.
Eating late at night is one of the causes of weight gain for many people. Late night or midnight snacking also adds to the problem. For the skinny, they do not eat three hours before sleeping.
If you’re slim and you want to keep it that way, you should weigh yourself regularly, according to researchers at the University of Minnesota. They discovered that those who weighed themselves daily lost twice the weight versus those that did it less often.
It is one of the secrets of skinny people. They reward themselves once they have established a healthy lifestyle routine. For example, try treating yourself with a small portion of dessert if you’re into a low-calorie diet.
This rule is probably one of those to learn from slim people. They do not skip breakfast, which is the most important meal of the day. They also make sure that they’re having a nutritious morning meal that can help in preventing overindulging and jumpstarting the metabolism. For the best results, achieve balance by having a breakfast with fiber and protein, such as whole-wheat toast and eggs.
Hydration won’t only make you slim but also healthy. Water is one of the most vital when it comes to our body’s metabolism as well. To lose weight, you should not only have a balanced diet composed of fat, protein and carbohydrates along with other vital nutrients, but also enough water consumption especially if you’re more active.
Capsaicin in peppers is an appetite suppressant according to different studies. This compound can also speed up metabolism that can help you lose weight. It is also good for fighting off inflammation. So if you would like to eat less, you should opt for a spicy appetizer.
Aim for at least six hours of sleep every night, one of the lifestyle habits that skinny people consistently keep. Sleeping enough each night is also proven to help in weight management and a whole lot more of health benefits. Lack of sleep, oppositely, can increase appetite and cravings.
Excessive stress level can lead to weight gain, and it’s something that many previous studies have proven. What happens is that your body releases more of the stress hormone, cortisol, which leads to abdominal fat storage.
According to studies, an adult woman can gain 1 and 1/1 lbs per year and pack on more than 40 lbs when she reaches her 50s, if she won’t do something about her muscle loss, stress and hormonal changes.
If you want to boost your weight loss results, improve your metabolism in some ways that we’ll share in the following section. At the very least, you should see to it that your meals are about 400 calories – the amount to fuel your body with energy but without making you feel hungry. It is an effortless weight loss technique that you can apply in your life if you want to get more out of your weight loss and nutrition efforts.
Do not try cutting calories if you want to lose weight. Do not overdo it either. Did you know that cutting too much on it would ruin your metabolism? If you’re eating less than what your body requires for functioning well, your metabolism is negatively affected. Your body is throwing the brakes on it. When this happens, you will lose muscle tissue that you will use for energy instead of what it can from calories you’re consuming.
As much as possible, choose it over room temperature drinking water. Some studies pointed out that drinking up to six cups of cold water could help in raising your body’s resting metabolic rate by about 50 calories per day, which is enough in losing up to five pounds annually. The reason drinking cold water is better than room temperature drinking water is due to the work that the body has to do in order to heat the water to room temperature.
To prevent muscle loss from happening, you should not deprive yourself – eat enough to avoid feeling hungry. You can have snacks in between meals, but make sure that they’re healthy to keep your metabolism going. For the best results, you may also want to eat every three or four hours as well.
Coffee is a good weight loss food provided you’re not overdoing it, too. This stimulant for the central nervous system can help in revving up your metabolism by up to 8%, translating to up to 174 calories daily. A cup of tea, on the other hand, can increase your metabolic rate by up to 12%. The compound that provides the boost metabolism with tea, according to studies, is catechins.
If you want to boost your metabolism even at 40s, you may also consider replacing white carbs with whole-wheat pasta and bread as well as eating more leafy green vegetables and fruits. According to research and studies, fiber from these sources can improve your body’s fat-burning ability by up to 30%.
Follow these tips and improve your metabolism today!
]]>Choose the diet that you can stick with for a long-term. Check out the following for the factors to consider when selecting the diet to work for you.
Before you start shopping around, decide on the budget you’re willing to invest on the weight loss plan. You can save time when looking for the best diet that can work for you because it helps in narrowing down your choices.
According the budget you have set, you can start evaluating the weight loss plans that capture your interest. Make sure that you’re also factoring in the entire cost involved, including support services, food cost, exercise classes and reference materials. Also, you must consider the time amount to spend on the plan based on your weight loss goal.
Before undergoing a diet plan, consult your doctor to determine if you have health issues to address or consider. He or she can evaluate your health so that you can choose the best diet.
Nevertheless, it will keep you safe and on the right track to ask advice from your doctor first before choosing a weight loss plan.
This is another factor to consider when looking for the best diet. As you may know, it will be too easy to give up in the middle of the plan if food preparation gets into the way of your busy schedule. In short, busy individuals more often than not fail at their diet plans because of their hectic lives.
But by choosing a weight loss plan to work on your schedule, it will be easier to come home with better food choices. With it, you can also decide on the time you need to spend on food shopping and preparation.
That is why you need to be realistic when trying to prepare healthy meals as a part of your weight loss plan. You should also try to review diet plans that include food delivery service – something suitable for those who want to stay on a healthy eating plan but just do not have the time to spend preparing their meals.
It is one of the most essential parts of a good diet program, and it will involve some people, such as your spouse, a community group or a dieting friend. These individuals can help on emotional support that you will badly need as you’re going through the entire weight loss journey. Ask your family and friends or look beyond your circles for a diet ally.
There you have some of the main factors to consider when finding the best diet plan to work based on your budget, needs and schedule. Figure out certain factors stated above and select the weight loss plan that can work for you today!
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