Bariatric Surgery Diet: What Food And Drink Should I Avoid? – Donna Simon, R.D.

Bariatric Surgery Diet: What Food And Drink Should I Avoid? - Donna Simon, R.D.

Registered Dietitian Donna Simon discusses food and drink that you should avoid after bariatric surgery. Donna Simon is Bariatric Coordinator and a Nutrition…

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Not Enough Energy? Are Energy Drinks the Answer?

Is it a soft drink, sports drink, dietary supplement, or drug? If they were soft drinks or sports drinks, energy drinks would be considered food products and marketed as such. But because energy drinks tout increased mental and physical performance, they are actually considered dietary supplements and regulated as such by the FDA. Typically, the main ingredient in energy drinks is caffeine. So why not drink a caffeinated soft drink instead of an energy drink? Because the FDA limits the amount of caffeine that is allowed in soft drinks. They are limited to 71mg of caffeine per 12 oz. serving. Most have about 36mg. Energy drinks, on the other hand, have no caffeine limit. A typical serving of an energy drink can have between 72mg and 250mg. So for some of the larger containers offering multiple servings, you could get up to 500mg of caffeine in one container. That’s like drinking almost 14 cans of caffeinated cola! These drinks are also loaded with sugar, so if you’re trying to lose weight, energy drinks can be counter-productive. But more isn’t always better. You may experience “more” side effects than energy- including increased blood pressure, extreme irritability, nervousness, insomnia, and an increased heart rate. These drinks are stimulants, and over time they can lead to more serious conditions such as diabetes, high blood pressure, and anxiety. In the long run, the short-term energy boost is not worth the health risks associated with regular consumption of these products. What’s more, is that the temporary boost in energy is followed by a “crash” that results in a feeling of exhaustion. If you need more energy and are at all concerned about your health and wellness, seek more natural ways to increase your energy levels. * Eat better by avoiding processed and junk foods. Try adding more fruits and vegetables to your diet. * Eat breakfast-it is the most important meal of the day and gets your metabolism going. * Don’t over eat, as your body expends more energy digesting a large meal and that will cause fatigue. * Eat smaller meals more often. * Drink enough water and stay hydrated. Clean water is one of the best things you can put into your body. * Exercise more. Exercise is known to elevate your mood, burn calories, and boost your energy.

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Laura Schneider is a website developer who is also a health and fitness enthusiast.

Thermogenic Fat Burning Foods

The term thermogenic probably isn’t the most common word you would hear in regards to diets and their nature. The actual process of thermogenesis is when food and their calories are converted to heat rather than stored as fat. I knew straight away how these food types would be a great advantage in getting leaner. Thermogenic foods allow an amount of its calories to convert to heat, thus energy. Almost like a steam engine, they give an edge in training by helping reduce that body fat.

It’s important to understand that thermogenesis actually happens with all food types. Of course, some are better than others and this is where experimenting with the following items can be great, especially mixed with your meals. Keep in mind that you don’t need to go crazy eating only highly thermogenic food groups. Think of them as an extra bonus to your mission to muscle. If I’m looking at grinding out a particularly hard training session, thermogenic foods are a good choice.

The following thermogenic foods also promote health and muscle growth.

Green tea: Known for its high antioxidants, green tea helps trigger a thermogenic effect, aiding in weight loss. The catechins in the tea are what cause the effect, so you would need around 6-10 cups for maximum effect. That can be a lot to swallow, so remember green tea supplements are available.

Coconut oil:  Provides important thermogenic properties. It also becomes invaluable as a substitute over olive oil for cooking. It becomes a better replacement for both olive and canola oil.

Mushrooms: Add them to many different dishes. Salads or a stir fry is a popular choice.

Peppers and Berries: They are hot but the capsaicin in these are what cause the therogenesis. Any type of berry are all good choices. They are best eaten in whole form and not processed.

A and P Fruit: Simple as it gets: apples, apricots, pears and peaches. Do not use canned products or any preservatives.

Ice Water: An easy one to overlook, but water is very important. The water must be chilled so as exercising energy increases, the water reaches body temperature causing a nice thermogenic effect. It requires a lot of water to be consumed, but if you are already drinking a lot during training, try some crushed ice with it.

Most importantly the best thermogenic foods are protein based. This is because one third of protien calories are converted to heat during digestion.

Lean Protein: Fish is a nice starting point, including scallops and shellfish. If you choose the scallops try them with seaweed to increase the thermogenic effect. Poultry is an amazing source of lean protien. Gress fed, lean beef is preferable over grain fed. Generally because they have more saturated fats. Sirloin streak is especially an ideal suggestion. Finally eggs can be used as a source of protein.

Ben Basos is the writer of the extremely popular Mission to Muscle blog which documented his 12 week transformation from flabby to fit. Ben also holds a Bachelor of Science degree majoring in Human Movement studies and dedicates his time to keeping lean, fit and healthy. Read the full article on Thermogenic Fat Burning Foods.

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Fat Loss 4 Idiots – Low Carb Dieting and Exercise

Many people will extol the virtues of low carb dieting and increasing aerobic exercising as the perfect combination to lose weight. Some may assume that since both strategies have the potential to deliver results when they are done together, they present the ability to shed pounds quicker. However, the ability to balance the two may prove slightly difficult since carbs yield energy and energy is needed to exercise. But, there is a way to circumvent this problem as you will soon see. That means you may not be able to maximize your exercise potential due to the carb depletion.

Exercise as a Means of Weight Loss

When you exercise, you burn calories. The harder you workout and the more intensity you infuse into your cardio routine, the more calories you will eliminate. When you exercise, the body will burn carbs as the energy source to continue the exercise. If there are few carbs in your system, your body will burn stored fat for fuel.  The goal of mixing the two will lead you to burn up tons of stored fat in a short period of time. Unfortunately, there is one caveat: the lack of carbs could lead to immediate fatigue when you work out.

Balancing the Low Carb Diet and Exercise

When you are not ingesting enough carbs, you will discover your ability to exercise hard is very difficult. Again, the lack of carb fuel necessitates burning fat for fuel which is not very efficient. This means you might not be able to perform a lengthy, high intensity workout. So, what is the answer to this problem? Basically, all you need to do is cut back on the intensity of your workouts. If you can not workout too hard, simply cut back on the intensity of your workout. Do what you can and burn calories why you do it.

Calorie Content is Key

If you eat more than you use, you will store the remainder as fat. If you burn what you ingest, you will maintain the same weight. If you burn what you eat and then continue to exercise so that you target stored fat, you will discover yourself losing a great deal of weight. This is just how the body works. Of course, this is true whether you are eating carbs, fat, and protein. In other words, no matter where the carbs are derived from they are utilized by the body in similar manners. So, to go on a carb restrictive diet may not be entirely necessary.

Also, as previously mentioned, a lack of carbs in the diet will lead to the body becoming incredibly fatigued when you work out. Specifically, your body’s muscular endurance will dramatically deplete when you work out and it will deplete rapidly. So, you will not be able to work out for extended lengths of time. Actually, you might not even last more than 15 minutes of low intensity exercise. Needless to say, the odds of losing weight in such a scenario would be very limited. That is why it is wise not to reduce carbs too much. Simply put, your body needs the carbs!

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4 Step Healthy Meal Plan That Will Enable You to Lose Weight, Look Better and Keep the Fat Off

With all of the nutritional information going around these days, it is easy to get overloaded with information. This creates confusion and wrong decisions. In this article, I will reveal to you a simple 4 step meal plan that you and your entire family can follow to lose weight and keep it off!

Step 1. Eat More Good Fats

First, all fats are not equal. There are good fats and there are bad fats. Bad fats are foods such as cake, pies, cookies, muffins, doughnuts, cinnamon rolls or any type of sweets. Stay away from these like they are the plague.

However, healthy fats that are essential for good health are foods such as nuts, sunflower seeds, flax seeds, soy, pecans, walnuts, vegetable oils and plant oils.

Step 2. Eat More Whole Grain Carbohydrates

In the past, there have been tons of wrong information given about the role of carbohydrates. The type of carbohydrates you eat will affect your weight and your health …a lot! Easily digested carbohydrates are one of the causes of diabetes, obesity, cardiovascular disease and weight gain. You should definitely limit your consumption of these types of food such as sugar, white rice, white bread, wheat flour, cake flour, all-purpose flour, white pasta, crackers and snack bars.

On the other hand, whole-grain carbohydrates protect your body from disease, reduce cholesterol and promote long-term health. Samples of these foods are fiber, whole-grain cereal, brown rice, 100 % whole wheat bread, oatmeal, barley, corn, apples, whole wheat pasta, beans and legumes.

Step 3. Choose Healthy Protein

All protein cannot be placed together in the same food group. There are healthy protein and unhealthy protein. Unhealthy protein is composed of large amounts of saturated fats and cholesterol that can cause many chronic diseases. Red meat such as hamburgers, hotdogs and steak are primary examples of foods that you should try to limit from your family meals. However, I understand this may be easier said than done because this is a popular food in millions of households.

Healthy protein is necessary for building muscles and maintaining your body. These include fish, chicken, egg whites, nuts, beans, vegetables and whey protein.

Step 4. Vegetables and Fruits

Yes…your mom and grandmother were correct!

Eat your vegetables and fruits and you will live a long, happy and healthy life! The importance of these cannot be overstated. Thousands of studies have shown that vegetables and fruits reduce your chance of having a heart attack, stroke, cancer and many diseases. They are major factors for losing weight and melting that stubborn fat.

Do you want more tips for healthy nutritious meals? There is a free guide that will show you how to increase your metabolism, lose stubborn weight utilizing quick and simple exercises and build your rock-hard six-pack abs while subtracting body fat.

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Healthy diet for a healthy liver

A nutritious diet coupled with exercise can help prevent fatty liver disease. Fatty liver disease has become a menace for people suffering from metabolic syndrome (pre-diabetic) and obesity. As opposed to what is considered common knowledge, drinking alcohol is not the only reason for the

Condition.

What is a fatty liver?

Fatty liver is a reversible condition where fat accumulates in liver cells. The type of fatty liver associated with obesity is called non-alcoholic fatty liver disease (NAFLD).

Reasons for a fatty liver

NAFLD is observed mainly in developed countries. The reasons include a high calories and fat intake, which lead to high prevalence of obesity, insulin resistance and diabetes.

Correlation between the disease and obesity

Individuals who are overweight are more prone to developing diabetes. People who have diabetes or

pre-diabetes (when blood sugar levels are higher than normal, but not in diabetic range) are more likely to have a fatty liver disease. A simple fatty liver does not require treatment, since it does not result in damage to liver cells. Obese patients with a fatty liver can reduce excess fat in liver cells and other cells in the body, through weight loss.

Signs and symptoms of NAFLD

Symptoms depend on the stage of the condition. During the early or middle stages, patients typically have no symptoms directly related to liver disease. In its advanced stages, patients may experience fatigue, fluid retention in the abdomen or legs, varices (bleeding from veins in the esophagus), or other internal bleeding.

Treatment for a fatty liver

The single most effective treatment for obese people with NAFLD is to lose weight through diet

and exercise. Losing extra kilos is the key to treating the condition.

 Include the following food in your diet-

Fibre: Have wheat, ragi, barley or breakfast cereals such as oats, wheat flakes or wheat bran.

Dairy products: Replace whole milk with skimmed milk and low-fat milk.

Protein: Go for food products which are rich in proteins like egg whites, white meat (chicken, fish), and sprouts. Have nuts such as almonds and walnuts.Fibrous fruits and vegetables: These include apples, oranges, sweetlime, pomegranate, guava, pear, broccoli and radish.

The following steps can also be taken in order to prevent the condition:

Always opt for gradual weight-loss, and focus on maintaining it.

Your diet should be low in saturated fats and high on fibre.

Exercise at least four times a week. Include what you might enjoy doing —such as walking, swimming or gardening. Avoid alcohol.

Avoid including the following in your diet:

Food products with high glycemic index, like white bread, white rice, bananas, grapes, mangoes, yams and potatoes.

Food which is rich in fat, like butter, ghee or margarine, can prove harmful.

Don’t include products which are high on cholesterol like red meat, shrimps, prawns and cheese, in your diet.

Junk food: Avoid carbonated drinks and fast food like burgers or pizzas.

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