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How Protein helping for Weight loss ?

How Protein helping for Weight loss  ? 

Protein is the single most important nutrient for weight loss and a better looking body.

A high protein intake boosts metabolism, reduces appetite and changes several weight-regulating hormones (1Trusted Source, 2Trusted Source, 3Trusted Source).

Protein can help you lose weight and belly fat, and it works via several different mechanisms.

This is a short review of the effects of protein on weight loss.

Protein Changes The Levels of Several Weight Regulating Hormones
Protein reduces levels of the hunger hormone ghrelin, while it boosts the appetite-reducing hormones GLP-1, peptide YY and cholecystokinin. This leads to an automatic reduction in calorie intake.

Digesting and Metabolizing Protein Burns Calories
About 20-30% of protein calories are burned while the body is digesting and metabolizing the protein.

Protein Makes You Burn More Calories (Increases “Calories Out”)
A high protein intake can make you burn 80-100 more calories per day, with one study showing an increase of 260 calories during overfeeding.
Protein Reduces Appetite and Makes You Eat Fewer Calories
High-protein diets are highly satiating, so they lead to reduced hunger and appetite compared to lower protein diets. This makes it much easier to restrict calories on a high-protein diet.

Protein Cuts Cravings and Reduces Desire for Late-Night Snacking
Eating more protein can lead to major reductions in cravings and the desire to snack late at night. These changes should make it much easier to stick to a healthy diet.

Protein Makes You Lose Weight, Even Without Conscious Calorie Restriction
Eating a high-protein diet can cause weight loss, even without calorie counting, portion control or carb restriction. A modest increase in protein intake can also help prevent weight regain.


Related post :  Why Important Protein on Daily diet?


Protein Helps Prevent Muscle Loss and Metabolic Slowdown
Eating plenty of protein can help prevent muscle loss when you lose weight. It can also help keep your metabolic rate high, especially when combined with heavy strength training.

How Much Protein is Optimal?

In order to lose weight, aiming for 25-35% of calories as protein may be optimal. 30% of calories amounts to 150 grams of protein on a 2000 calorie diet.

How to Get More Protein in Your Diet

Increasing your protein intake is simple. Just eat more of protein-rich foods.

These include:

Meats: Chicken, turkey, lean beef, pork, etc.

Fish: Salmon, sardines, haddock, trout, etc.

Eggs: All types.

Dairy: Milk, cheese, yogurt, etc.

Legumes: Kidney beans, chickpeas, lentils, etc.

There are many high-protein foods you can eat to boost your protein intake. It is recommended to use a nutrition tracker in the beginning to make sure that you are getting enough.

Protein is The Easiest, Simplest and Most Delicious Way to Lose Weight
When it comes to fat loss and a better looking body, protein is the king of nutrients.

You don’t need to restrict anything to benefit from a higher protein intake. It is all about adding to your diet.

This is particularly appealing because most high-protein foods also taste really good. Eating more of them is easy and satisfying.

A high-protein diet can also be an effective obesity prevention strategy, not something that you just use temporarily to lose fat.

By permanently increasing your protein intake, you tip the “calories in vs calories out” balance in your favor.

Over months, years or decades, the difference in your waistline could be huge.

However, keep in mind that calories still count. Protein can reduce hunger and boost metabolism, but you won’t lose weight if you don’t eat fewer calories than you burn.

It is definitely possible to overeat and negate the calorie deficit caused by the higher protein intake, especially if you eat a lot of junk food.

For this reason, you should still base your diet mostly on whole, single ingredient foods.

Although this article focused only on weight loss, protein also has numerous other benefits for health.


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What is chia seed ? Benefits of Chia seeds

What is chia seed ? Benefits of Chia seeds 

Chia seeds are the edible seeds of Salvia hispanica, a flowering plant in the mint family (Lamiaceae) native to central and southern Mexico,[1] or of the related Salvia columbariae of the southwestern United States and Mexico. Chia seeds are oval and gray with black and white spots, having a diameter around 2 millimetres (0.08 in). The seeds are hygroscopic, absorbing up to 12 times their weight in liquid when soaked and developing a mucilaginous coating that gives chia-based foods and beverages a distinctive gel texture.

Color and detail of chia seeds

There is evidence that the crop was widely cultivated by the Aztecs in pre-Columbian times and was a staple food for Mesoamerican cultures. Chia seeds are cultivated on a small scale in their ancestral homeland of central Mexico and Guatemala and commercially throughout Central and South America

Related post: The Health Benefits of Guarana

HOW MUCH CHIA SEEDS SHOULD YOU EAT IN A DAY?

Depending on your gender and age, you should eat between 19 and 38 grams of fiber per day.  Around 25 grams is ideal for women. Two tablespoons of chia seeds have 11 grams of fiber. Recommendations for consuming chia seeds runs about 1.5 teaspoons a day (add the seeds to oatmeal and a smoothie, and you’re all set). Then, get the rest from other great sources of fiber, like beets, tomatoes, and broccoli.

WHAT ARE THE BEST WAYS TO EAT CHIA SEEDS?

There are several excellent ways to eat chia seeds. As previously mentioned, don’t eat them dry other than sprinkled on a salad. Here are some tasty ideas:

Add to muffins

Stir into salad dressings and marinades

Thicken smoothies and soups

Add to overnight oats

Make puddings and jams

Use as an egg substitute in baking


CHIA SEEDS ADD A NUTRITIONAL BOOST QUICKLY AND EASILY

One of the best benefits of chia seeds is that they are so simple to incorporate into your diet. You don’t need to grind them (like flax seeds for example) to make them digestible. They mix well with liquids, and they are a simple but quick addition of nutrients to a variety of foods. 

One thing to note, because they are so high in fiber, it’s best to add them to your daily regimen slowly. If you typically eat a lot of fiber, you’ll be okay. 

CHIA SEEDS HELP WITH CHRONIC INFLAMMATION

We all know that inflammation is bad for the body overall. Chronic inflammation, often brought on by unhealthy eating habits and lack of exercise, can wreak havoc on the body. Chia seeds are anti-inflammatory, and that means adding them to your diet helps fight cancer and other illnesses like heart disease. 


CHIA SEEDS MAY HELP REDUCE BLOOD SUGAR

Another benefit of chia seeds is that they can stabilize blood sugar and improve insulin sensitivity. This reduces the chance of spikes and crashes sometimes experienced after meals. This is of great help to diabetics, in particular. Pair adding chia seeds to smoothies, dressings, and food like oatmeal with eating non-processed foods. Doing so will be very good for you in the long run.

CHIA SEEDS ARE GOOD FOR BONE HEALTH
It’s kinda cool that this little powerhouse seed has so many nutrients like phosphorous, protein, and calcium. It’s the calcium in chia seeds that will benefit your bones. A controlled study indicated that bone health and density were improved when the diet was supplemented with chia seeds. 



CHIA SEEDS CAN REDUCE HEART DISEASE RISK

Heart disease is influenced by a lot of factors, including inflammation, extra body fat, and high blood pressure. Studies show that chia seeds can influence blood pressure levels, thus leading to better health. Exercise, eating healthy fruits and veggies, consuming only lean meats, and yes, eating chia seeds contribute to a better you.

CHIA SEEDS CONTAIN BENEFICIAL FATTY ACIDS

Yes, chia seeds do contain omega-3’s, and this is a good thing. Milled chia seeds, in particular, can increase the blood levels of alpha-linolenic fatty acids (ALA). However, it is most beneficial to get these fatty acids, and others, from fatty fish like salmon. I say this because although chia seeds supply EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid) is not easily converted, and that is the most essentials of the omega-3’s. Still, chia seeds will give you a boost as they are considered the best plant-based source of ALA.



CHIA SEEDS MAY HELP WITH WEIGHT LOSS
Because chia seeds are high in protein and fiber, they are thought to be helpful with weight loss. Protein is known to reduce appetite and leave you feeling satisfied, which means less snacking on potentially unhealthy foods. If you are a snacker, read my post on healthy, high-protein snacks. The fiber in chia seeds can also help you to feel full.


CHIA SEEDS ARE A GOOD SOURCE OF PLANT-BASED PROTEIN

Protein is made up of amino acids and is essential to the body. Two tablespoons of chia seeds contain 4 grams of protein. A 140-pound person needs about 50 grams of protein a day, and a 200-pound person, 70 grams. Use chia seeds as a way to top up your protein intake, along with lean meats, poultry, and full-fat dairy.

CHIA SEEDS ARE HIGH IN FIBER

Chia seeds are impressively high in fiber. Fiber is excellent for gut health. Remember, two tablespoons of chia seeds contain 11 grams of fiber – almost half the daily requirement for women and about a third for men. Adding chia seeds to food is an easy way to add this important component to your food.

CHIA SEEDS ARE HIGH IN ANTIOXIDANTS

Antioxidants are key cancer-fighting components in food. They fight free radicals, which cause damage to cells, proteins, and DNA. With chia seeds being high in antioxidants, it just makes sense to add them to foods as much as you can. As a side note, foods high in free radicals are those deficient in antioxidants – processed meats and foods highly processed or full of sugar are examples. So, stay away from those and satisfy your cravings with clean-eating foods instead.

CHIA SEEDS ARE A NUTRITIONAL POWERHOUSE

On top of all of the benefits of chia seeds we’ve mentioned, these little seeds pack a punch when it comes to nutrients. And the great thing is, you get a lot of goodness in a small amount. One ounce of chia seeds has 11 grams of fiber, for instance. If you make a serving of cinnamon raisin overnight oats, you’ll get 5.5 grams of fiber in that one serving.

Not to mention other good-for-you nutrients like manganese, calcium, and protein. They are gluten-free and easily digestible. It’s all win-win with chia seeds.

Related post: Best Healthy Foods To Help You Lose Weight

What Are the Nutrition Facts of Chia Seeds?

Why are chia seeds so popular now? A key reason may be their reputation as nutritional powerhouses: One tablespoon (tbsp) of chia seeds contains about 69 calories, as well as, roughly: 

  • 2 grams (g) protein
  • 5 g fat (1 g saturated, 7 g polyunsaturated, 1 g monounsaturated, and 0 g trans)
  • 6 g carbs
  • 5 g fiber

Chia seeds also contain a number of vitamins and minerals. One tbsp offers: 

  • 2 milligrams (mg) phosphorus (about 11 percent of an adult’s recommended daily value, or DV)
  • 7 mg calcium (8 percent of DV)
  • 8 mg potassium (1 percent of DV)
  • 2 mg phosphorus (11 percent of DV)
  • 5 IU vitamin A
  • 2 mg vitamin C (1 percent of DV)
  • 1 mg vitamin E (1 percent of DV)

As reported by the Academy of Nutrition and Dietetics, chia seeds come from Salvia hispanica, a desert plant that is part of the mint family.


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Healthy Aging - NUTRITIONAL NEEDS OF WOMEN THROUGH ADULTHOOD

 

Healthy Aging NUTRITIONAL NEEDS OF WOMEN THROUGH ADULTHOOD



As teenagers, we could get by on a diet of pizza, chips, and fast food without much thought. As we move through college and beyond, nutrition becomes increasingly important.

Here are a few key actions and nutrients to ensure optimum health through your 20s, 30s, 40s, and beyond.

In Your 20s

Drink enough water.

When you’re rushing between school, work and social activities, it’s easy to forget to hydrate. Carry a large water bottle with you at all times and aim to drink at least two liters of water per day.

Pack smart snacks.

Adults age 20 to 39 consume 15.3 percent of their calories from fast food according to the Centers for Disease Control and Prevention (CDC). Instead of racking up empty calories, choose healthy meals you can throw together in a snap.

Nutrient essentials: calcium and folic acid.

You’re still building bone through your mid-20s. Keep them strong by getting at least 1,000 mg of calcium each day. Good sources include yogurt, fortified nondairy milk, firm tofu, and sardines.


Related Post : Why exercise important ?

IN YOUR 30S

WATCH CALORIES.

You can’t eat like a teenager and maintain your weight. In your 30s, metabolism starts to slow as women lose muscle mass. Swap refined carbs (white bread, pastries) and sugary beverages for whole grains, fresh produce, and water.

NUTRIENT ESSENTIALS: FOLIC ACID AND PROTEIN.

More women wait until their 30s to have their first baby, according to a CDC report. If you’re one of them, keep up the folic acid intake.

Muscle mass declines by about 5 percent each decade starting in your 30s. To preserve it, add strength training into your workouts and eat adequate amounts of protein, which helps mitigate muscle loss.

IN YOUR 40S

PROTECT YOUR HEART.

Cholesterol and blood pressure rise as you get closer to menopause. Protect your ticker with regular exercise and heart-healthy foods. Good choices include dark leafy greens, tomatoes and other fruits and vegetables. Drink alcohol in moderation (one drink per day for women) and cut out trans fat, found in processed and fried food.

NUTRIENT ESSENTIALS: VITAMIN D AND ANTIOXIDANTS.

Keep an eye on Vitamin D, which helps your body absorb calcium. It also keeps your immune system strong, your energy levels high and protects against breast and colon cancer. Vitamin D stores decline as women hit their 40s.

Antioxidants like Vitamins A, C, and E prevent or delay cell damage that contributes to aging. Good sources include red peppers, citrus fruits, berries, carrots, sweet potatoes, and nuts.

IN YOUR 50S

EAT MORE FIBER.

In women, heart disease risk increases after age 55 according to the National Heart, Lung and Blood Institute. Fiber helps lower cholesterol levels, which is good for heart health. Fiber also keeps you fuller longer, which helps keep weight in check.

NUTRIENT ESSENTIALS: OMEGA 3S AND B12.

Studies indicate 10 to 30 percent of people over age 50 have a reduced ability to absorb Vitamin B12 from food. Consider a B12 supplement.

Similarly, increase your intake of omega-3 fatty acids. Get your fill from fatty fish such as salmon, which is rich in Omega-3s EPA and DHA. Walnuts and ground flaxseed are high in ALA, an Omega-3 that may help lower cholesterol.

IN YOUR 60S AND BEYOND

KEEP MOVING.

An empty nest and fewer work demands leave you with more time to enjoy life. Learn a new language, take a dance class, go on more dates with your partner. Whatever you do, keep up a regular exercise routine and consult with your doctor before considering any vigorous cardio and strength training.

ARE YOU EATING ENOUGH?

Medications, slowed metabolism, a change in taste perception and other factors contribute to loss of appetite in our 60s and beyond. While focusing on good nutrition, experiment with a wider range of foods. Share meals with friends. Incorporate meal replacement drinks if needed.

NUTRIENT ESSENTIALS: ALL OF THE ABOVE, PLUS PROBIOTICS.

Our gut health changes as we age. Friendly bacteria decline and our small intestine doesn’t absorb nutrients as well. Add probiotics to stimulate friendly bacteria growth. Food sources include yogurt and fermented foods like sauerkraut and Kimchi.

Resource : Herbalife nutrition institute

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Weight loss: Put these pulses on the food list at the time of corona, increase immunity, lose weight!

Weight loss: Put these pulses on the food list at the time of corona, increase immunity, lose weight!


According to the Indian diet, it is mandatory to have pulses and vegetables on the plate. Pulses are one of the best sources of protein. Pulses meet the protein requirement of all vegetarians and non-vegetarians. Due to low fat, body fat does not accumulate. In addition to protein, pulses contain a lot of fiber.

Related post:  Best Healthy Foods To Help You Lose Weight

The second wave of corona has spread like a tsunami in the country. By taking all precautions, people are being forced to be under house arrest again. This time requires healthy food that will increase the body's resistance to disease. If you can increase the body's resistance to disease, you will be able to fight against corona infection. And the essential protein for him. It is therefore important to include protein in the daily diet. According to the Indian diet, it is mandatory to have pulses and vegetables in the leaves. Pulses are one of the best sources of protein. Pulses meet the protein requirement of all vegetarians and non-vegetarians.
 

Mug pulses are rich in protein. As a result, many food shortages are easily met. Due to low fat, body fat does not accumulate. In addition to protein, pulses contain a lot of fiber. Mug pulses contain zinc and iron. Find out the benefits of this mug dal ...

Mug dal is known as one of the superfoods of our country. Because, it is one of the best sources of plant-based proteins in the world. According to experts, one cup (200 g) of cooked green mung bean has
Calories: 212
Fat: 0.6 grams
Protein: 14.2 grams
Carb: 38.6 grams
Fiber: 15.4 grams
Folate (B9): RDI 80%
Manganese: RDI 30%
Magnesium: RDI 24%
Vitamin B1: RDI 22%
Phosphorus: RDI 20%
Iron: RDI 16%
Zinc: RDI 11%

Also, it is rich in essential amino acids such as phenylalanine, leucine, isoleucine, valine, lysine, arginine, etc. Here are some of the reasons why you need to include mung beans in your diet.

Helps to lose weight

Mug pulses are rich in fiber and protein and both of these are helpful in maintaining fitness. The body does not get hungry quickly as it runs out of a lot of fiber. At the same time, proteins are essential for the repair of cells in our body. These pulses are beneficial for those who want to lose weight.
Helps to prevent diabetes

These green stalks have glycemic index. These pulses have GI 36, which is good for diabetics. Green lentils are rich in protein, magnesium and fiber, which can help balance insulin and blood glucose levels in the body.

Helps avoid heat stroke

These pulses help to avoid heat stroke on hot days. It has anti-inflammatory properties that help protect against heat stroke and dehydration. You can stay hydrated for a long time by eating mug dal soup.
Sources: esamay.

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Jim sitting at home? Why choose online exercise with Healthy Community

Jim sitting at home? Why choose online exercise with Healthy Community 

Most gyms were closed last year. Many are still afraid to go after the opening. But physical activity cannot be stopped. Especially in this extreme environment, it has become more important to keep fit. You can find different ways to make things easier online. Some of the experts are doing live gymnastics videos on their Instagram page, while others are uploading videos every week on their YouTube channel. There are many things to choose from. But before you start any new bodybuilding training online, know a few things to keep in mind.

Get to know the experts Internet means a thousand ways. But who will start your physical exercise after seeing, check it well. Many YouTube channels may have shown some of the hard exercises that went wrong. Whoever is starting to exercise by watching the video, first understand how much he is good at it.


There is a cost to every free easy gym. But you can also get lots of videos for free on the internet. Fitness experts of many Bollywood stars regularly post short videos on their Instagram pages. If you follow them, a lot of work is done. There are many fitness channels on YouTube. You can also watch many of their videos for free. However, many make some special videos. Or arrange to give a specific training for a few days. You may have to pay a certain price to watch those videos.



Create your own training Now everything is tailored to your needs. There are many apps in the market where you can design special training according to your goals. Want to lose weight, want to change health, want to reduce waist fat. you can get special training according to any need. These apps will also plan the diet according to your lifestyle.

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