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Exercises that help us lose weight effectively

exercises to loss weight
exercises to loss weight

It has become increasingly difficult to lose weight in today’s world. People have put on weight primarily because of a sedentary lifestyle caused by the pandemic and the increase in high-fat and high-carb foods. 

Using a unique diet plan and a hard workout routine will be beneficial. For an individual to burn the required calories, about 300 to 400 minutes of intense activity should be performed per week. However, the question is, what are the best exercises for weight loss?

Exercises that help you lose weight and live a healthy life can be tough to find. Spending your precious time and energy on physical activities that aren’t productive is a waste of time and energy. Concentrate on training that burns extra fat instead. As a result, you will lose weight and save energy and time.

How does the body burn extra fat?

Overeating causes your body to store extra calories as fat. These fats cling to various body parts and make you obese or overweight. 

You can lose extra fat in two ways:

  1. Diet
  2. Exercise

You can lose stubborn fat from your body by exercising. If you are exercising while cutting calories, 150 minutes a week should do.

Running 

Running is the best option if you do not enjoy sports or the gym but still want to lose weight. As you run, you work your lower body muscles, especially your glutes, hamstrings, and quads. The muscles in your lower body are more susceptible to fat accumulation. 

Running uses different parts of your body, so it burns extra fat to produce more energy. 

Rather than running continuously, it is more effective to run at a moderate to high pace. Losing belly fat is much easier with this method. 

Jumping Rope

The best exercise to lose weight (after running) is rope jumping. If you don’t like to run or lift heavy tools in the gym, jumping rope is your thing. Besides being a fun activity for children, adults can also use it to shed a few pounds or stay in shape. As a form of cardio exercise, many famous athletes and sportspeople jump rope. 

Swimming

Do you like swimming? Would you believe swimming is one of the best exercises for weight loss? Swimming is not usually thought of that way. 

Despite this, swimming is just as effective at burning fat as running. It is also more exciting and safer compared to running. Swimming becomes fun and a great way to cool off on a hot and dry day, while running can be tough. 

Cycling

It is a light cardiovascular workout. Exercise like this is relaxing, enjoyable, and a stress-reliever. Cycling also burns stubborn fat. In addition, bicycles can be ridden anywhere and anytime. Combined with a few helpful tips from experts and a healthy diet, cycling can help you lose weight. 

Some Other Exercises for Weight Loss

While the above-listed exercises are excellent for weight loss, here are a few more to get you started. Here are a few:

  •  HIIT (High-Intensity Interval Training)
  • Hiking 
  • Climbing Stairs 
  •  Frog Jumps
  •  Lunges
  •  High Knees
  •  Yoga
  •  Rowing
  •  Sprawls 

To lose weight and stay fit, you can try any of the exercises listed above.

Conclusion

Exercises like those mentioned above are best for accelerating weight loss. The activities are also useful if you are trying to lose belly fat or become thin.

Nevertheless, remember that exercise alone will not achieve your goal. You should consult your doctor about a healthy eating plan as well.

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The keto diet and heart disease

Is the keto diet safe for heart patients

The ketogenic diet is low in carbohydrates and high in fats, including animal fats, butter, eggs, nuts, and cheese. Researchers have found that a ketogenic diet reduces inflammation and oxidative stress in heart disease patients. Additionally, the ketogenic diet may have adverse effects on heart health.

The following article discusses the risks and facts associated with the keto diet on heart disease. 

Heart disease and the ketogenic diet

Some keto followers boast about their ability to consume butter, eggs, and animal fats. People with heart disease, those at risk for it, or those concerned about their heart health generally may find it difficult to decide whether the keto diet – which consists of at least 70 per cent fat and very few carbohydrates depends on how it practices – is right for them. 

Many experts believe that high fat intake is not heart-healthy, even though it may have some benefits. Particularly processed foods and animal products contain fats that contribute to high cholesterol levels.

Generally, a keto diet can be tried under the supervision of a doctor (ideally a dietitian) who is familiar with ketosis. Heart disease can occur if you aren’t closely monitored by a medical professional. 

Cardiologists tend not to recommend the ketogenic diet because it can lead to heart problems. 

The keto diet’s effects on heart health

A keto diet can help lose weight, control blood sugar levels, lower triglyceride levels, and increase HDL (good cholesterol). 

A ketogenic diet involves eating fewer carbohydrates than usual. Healthy carbs such as milk, fruit, and whole grains should replace unhealthy carbs like sugary drinks, soda, and white bread.

Since keto diets cut carbs, they don’t automatically prevent heart disease. It can increase your risk of heart disease if you are not closely monitored by a medical professional.

There has been a correlation between the keto diet and higher levels of LDL (bad cholesterol), but the results aren’t consistent across studies. Diets high in saturated and trans fats seem to increase LDL levels. Furthermore, carbohydrate-restricted diets link to an increased risk of atrial fibrillation.

Keto diets are also associated with a higher mortality rate. Animal-based fats were found to have the greatest effect when used in place of carbohydrates. The replacement of carbohydrates with plant-based fats, on the other hand, improved mortality.

Choose plant-based foods rich in unsaturated fat or over-processed foods high in saturated or trans fats to reduce the risk of heart disease while following a ketogenic diet.

Recommendations for the Keto diet for heart patients

Some patients may benefit from a ketogenic diet, but others may experience negative effects. Due to the potential dangers of the keto diet for people with heart disease, general prohibitions apply to the keto diet.

The following recommendations are for the patients suffering from heart disease:

  • Consume a healthy diet consisting of complex carbohydrates, lean proteins, and unsaturated fats.
  • Avoid processed foods.
  • The best fruit or vegetable is fresh.
  • It is also helpful to control portions.
  • Consuming less red meat and more fish.
  • Cutting back on simple carbohydrates, saturated fat, sugar, and trans fat.
  • Sodium can replace with vinegar, herbs, and spices.

Natural options for ketone

While on a keto diet, we offer two natural, safe ways to create ketone bodies. 

  • Sleep induces ketosis naturally, so the first step is to sleep more. 
  • You can also reduce calories through intermittent fasting, though your doctor will still need to monitor your progress. 

Before beginning a new diet, discuss the plan with your doctor.

Summary

Carbohydrates are limited in the keto diet, but fats are abundant. While it may have some benefits, such as weight loss and lowering blood sugar levels, it also has some negative effects, especially on heart health, as it is related to high cholesterol levels. It is best to consult with your doctor before beginning this diet.

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Is strength training beneficial to diabetics?

Is strength training beneficial to diabetics?
Is strength training beneficial to diabetics?

It is possible to manage diabetes using a variety of tools. Physical activity is important because carrying more weight can cause more insulin to be needed. People with type 1 diabetes can benefit from strength training by building muscle and reducing the risk of low blood sugar during an exercise session.

Some of the benefits of strength training are:

Benefits of strength training for diabetes 

People with diabetes can benefit from strength training :

  • Lose weight
  • Enhance the system’s use of blood sugar
  • Reduce your risk of heart disease 
  • Reduces cholesterol and blood pressure
  • Improved insulin response

A study indicates that strength training can boost your body’s ability to use insulin. Researchers recommend that people with type 2 diabetes engage in aerobic and resistance training for better health outcomes and glycemic control. They also recommend strength training. Moreover, a diabetes patient exercising 150 minutes a week has better glycemic control.

Where to Begin Strength Training

Before you begin strength training, ensure it’s the right thing for you. If your doctor approves, you can do these exercises with your body weight or small dumbbells at home. Starting with light weights after you build your strength and increasing it as you become more powerful is an effective way to build strength.

Perform 2 sets of 8-12 repetitions of these basic strength training exercises:

Wall Push-Ups

Wall Push-Ups strength training
  • Stand facing a wall. Increase or decrease the distance until you reach the level of difficulty you desire. The closer you are, the less intense it is.
  • Your palms should be flat and face the wall. As you bend your elbows, lower your chest toward the wall to maintain a strong plank position.
  • Slowly straighten your arms to return them to their starting position.

Side Raises

Side Raises strength training
  • You can stand or sit with your arms at your sides and a weight in each hand.
  • Hold your elbows slightly bent sideways and reach shoulder height with your arms in a T shape.
  • Bring your arms back to their original positions.

Bicep Curls

Bicep Curls strength training
  • Hold a weight at your sides with your palms facing you in each hand.
  • Hold the weight with your palm facing you while bending one arm.
  • Once you have completed one arm, repeat with the other.

Triceps Extensions

Triceps Extensions strength training
  • Holding a weight in one hand, raise your arm above your head until your elbow points to the ceiling and point your weight backward toward the ground.
  • Protect your elbow by holding your arm by the other hand as you move your arm.
  • Lift the weight above your head while straightening your arm. Then lower it again.
  • Similarly, do the same for the other arm.

Chair Raises

  • Place yourself at the front of a safe chair. If your furniture is on casters, make sure they are locked.
  • Cross your arms over your chest while bending your back.
  • Sit up straight, hold your arms straight, and stand up straight with your upper body facing forward.
  • Sit down again.

Considerations

If you have diabetes type 1, you should periodically check your blood sugar levels. You may need to modify your carbohydrate and insulin intake during and after a workout.

Final words

These simple strength training exercises can control your diabetes and increase your overall strength. Exercise increases bone strength, helps you lose weight, and reduces the risk of heart disease and stroke.

If you have diabetes, consult your doctor before starting exercise training. Ask about any restrictions or special instructions. Consult your doctor about the best exercises to lift weights.

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Intermittent fasting and anabolic window 

Intermittent fasting and anabolic window 
Intermittent fasting and anabolic window 

Currently, most overweight individuals are overfat rather than overmuscled. Because of this, most intermittent fasting studies have focused on weight loss. Several studies have shown that intermittent fasting effectively loses body fat and gains muscle mass.

If you’ve been training for bodybuilding for a while, you may already know about bulking (anabolic) and cutting (catabolic). Bulking causes people to gain more weight than their target weight. They burn the maximum fat during the cutting phase without losing muscle mass. There may be several weeks of anabolic and catabolic periods during this cycle. The ultimate goal is to maximize muscle and reduce fat at any given time.

The anabolic window and catabolic cycle are compressing on an intermittent fast day. Evidence shows that restricting your eating window can improve your body composition, even if it may not be the best solution for competitive bodybuilders

Extensive fasting enables one to secure an anabolic window, which lasts for almost 8 hours in total. As a result of fasting, the body’s metabolism is stabilized, protecting it from fatal medical problems like heart problems and high cholesterol.

To understand their relationship, let’s first discuss “What is intermittent fasting and what is the anabolic window?”

Anabolic window – what is it?

During the anabolic window, muscles heal and grow themselves after every workout. This appears to depend on the body’s anabolic response. The duration is 35-40 minutes. During this time frame, carbohydrates and proteins help catalyze this process. This is important for us to realize that there exists a particular state in which an individual does not eat anything after eating dinner since his last meal corresponds to this window.

Benefits

Throughout this window, a person can benefit from fasting primarily by building up their protein levels. To boost protein production, a person must consume protein-rich foods and carbohydrate-rich supplements.

After a strenuous workout, the person benefits from this window since it accelerates protein synthesis, alleviates muscle protein loss, and compensates for the body’s glycogen demands.

Intermittent fasting, what is it?

In intermittent fasting, a person eats and avoids certain foods by a set schedule. Food type is not significant during this fasting, but the quantity and timing of the meals are. Unhealthy food is easily accessible and deliberate today, contributing to its requisite trend. Because of this, the obesity rate has risen over the past few years. Different religions practice similar rituals during sacred months to help people improve their health and control their weight and diet. 

Benefits

With intermittent fasting, you can gain numerous health benefits, such as preserving your heart from heart problems, lowering cholesterol levels, improving your mental and physical performance, and maintaining a healthy weight with good fats. It may also protect you from neurological conditions such as dementia.

The Intermittent Fasting-Anabolic Window Relationship

Fasting for 18 hours packs anabolic processes into a single day, according to multiple types of research. This may not suit ambitious bodybuilders. Research has shown, however, that eating within several hours can assist in maintaining body composition and shape. 

There is a specified time for the anabolic window, starting right after the workout. The body is believed to be in its ideal state within that timeframe to accept nutrients for health. 

In the same way, when you fast for 16-18 hours, the body is in the best condition to accept food and fulfill its needs. At that moment, the body consumes the nutrients it needs and converts them into energy that helps make muscles and create new tissues, and it achieves all the necessary reactions. Anabolic window and intermittent fasting share similar factors in the post-workout phase.

Although fasting is believed to decrease muscle mass, studies show that it increases growth hormone (GH) production, preventing muscle loss and encouraging fat loss. Increased GH stimulates fat burning by increasing adiponectin, activating AMPK, and influencing other genes and hormones. Insulin, blood glucose, and inflammatory markers were also reduced. Overall, these results indicate that metabolic health has improved.

Conclusion

Both intermittent fasting and anabolic window are optimal phases for the body. They are equally important for health. To achieve better results, both have certain terms and conditions.

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Are bananas good for diabetics?

Are bananas good for diabetics?
Are bananas good 
for diabetics?

Are bananas good for diabetics? Is its consumption safe for diabetics? People with diabetes often ask these questions. 

A person should carefully consider the contents of each meal with diabetes. Although fruits and vegetables contain vital nutrients, some can spike blood sugar levels. People with diabetes can eat bananas in moderation.

Experts recommend that diabetes patients should use the glycemic index (GI) to determine the impact of a food type on blood sugar levels. Based on this ranking system, it’s possible to gauge the speed with which certain carbohydrates are absorbed into the bloodstream. 

Foods with a GI lower than 55 have a low GI. Ripe bananas have a score of 51 in the international GI database. So, these fruits are low in GI. Nevertheless, diabetics should be careful about portion sizes.

Diabetics and bananas

Bananas contain fibre, vitamins, and minerals, which makes them one of the healthiest foods one can consume. People with diabetes can benefit from the vitamin, mineral, and fibre content of bananas as long as they do not eat excessive amounts. 

In a small study carried out in 2014, researchers gave breakfast servings of bananas to 15 participants with type 2 diabetes and 30 participants with high cholesterol levels. 

Researchers found that its servings did not significantly affect blood glucose after consumption, but eating these fruits every morning significantly reduced fasting blood glucose levels.

The authors admit that a larger study is needed to confirm bananas’ glucose-reducing effects in a clinically useful manner.

The study of 0.5 million participants in 2017 suggests that although low-glycemic-index (GI) fruits are healthier for people with diabetes, they both may help a person reduce the risk of developing diabetes for the first time.

According to the American Diabetes Association (ADA), Americans with diabetes are advised to eat at least a small piece of whole fruit or a half-serving large fruit as a dessert with each meal.

How many bananas can you eat in a day?

The answer may vary depending on the individual, their activity level, and how bananas affect their blood sugar. However, it is safe for diabetics to consume these fruits in well-controlled amounts.

The blood glucose levels of some people may be more sensitive to bananas than others. A person who understands how this fruit affect blood sugar can better manage their medications and insulin shots.

You should consult a doctor or registered dietician if you want to include it in your diabetes meal plan.

Tips on diet and safety

If you have diabetes, you may find these tips helpful in incorporating bananas into meal and snack times.

  • When eating this fruit, pair it with a protein or fat source that is “healthy.”
  • Eat an under-ripe banana
  • Smaller bananas are better

Takeaway

When eaten in moderation as part of a balanced, individualized diet plan, bananas are healthy and nutritious fruit for people with diabetes.

Those with diabetes should add fresh plant foods like fruits and vegetables to their diet.

It is possible to get plenty of nutrition from these tasty fruits without consuming many calories. You should consult a registered dietitian or diabetes specialist if you want an exact diet plan.