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  • Caffeine & Weight Loss

    In Health Tips On 16 February 2015

    I am sure losing weight would definitely be on your new year resolution list. So are you counting calories, working out , or looking for a short cut??  Anyone looking for a shortcut to weight loss might be tempted to try one of many supplements that claim to burn fat and boost metabolism . I have seen many fitness instructors insisting on their clients to have a shot of black coffee several times during the day.  The common & not so exotic ingredient in all of these is Caffeine. Caffeine has a strong reputation as a weight loss aid. But what actually caffeine do to your system and is there is any supporting , well-designed studies showing caffeine to be any sort of silver bullet against flab? Although research about the connection between caffeine and weight isn’t definitive, there are several theories about how caffeine might affect weight, including: 1. Caffeine act as a diuretic , which means people taking large doses might shed some weight through water loss, which is quite temporary and certainly not the kind of weight loss most users are looking for.   2. Calorie Burning: Caffeine may stimulate thermogenesis — one way your body generates heat and energy from digesting food. But this probably isn’t enough to produce significant weight loss.   3. Appetite Suppression: Caffeine may reduce your desire to eat for a brief time, and actually makes you hog and develop cravings in the later stages of the weight loss program. Without making other changes to your diet and lifestyle caffeine is unlikely to make a significant difference to your weight. Certainly its not going to be as effective as a 30 min of exercise. Use this guide for the amounts of caffeine in products: • One mug of instant coffee: 100mg • One mug of filter coffee: 140mg • One mug of tea: 75mg • One can of cola: 40mg • One can of energy drink: 80mg • One 50g bar of plain (dark) chocolate: around 50mg • One 50g bar of milk chocolate: around 25mg Caffeine is found in many beverages, including coffee, tea, energy drinks and colas; in products containing cocoa or chocolate; and in a variety of medications and dietary supplements, including supplements aimed at weight loss. Also, too much caffeine can cause jitteriness, anxiety, spikes in blood pressure and rapid heartbeats in some people. So restrict yourself to not more than one cup of coffee a day. 

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  • Managing Menopause Through Diet

    In Health Tips On 16 February 2015

    Are you dreading the Menopause? There’s really no need as good nutrition and lifestyle changes can make a big difference.  Every women experiences different menopause symptoms like hot flushes, mood swings, dry skin, weight gain, nausea, night sweats and osteoporosis. Some factors and symptoms related to menopause cannot be avoided. However, good nutrition might help make years around menopause a little more comfortable. Eat fruits and vegetables: Include at least two to four servings of fruits and three to five servings of vegetables in your daily diet. Fruits and vegetables contain a chemical called as ‘Phytoestrogen’ which is similar to estrogen in its structure and supposed to mimic or act as weak estrogen in human bodies. And thus able to subside some of the discomforts caused due to low estrogen during menopause. Include plums and prunes, strawberries, apples, tomatoes, pears, grapes in your daily diet. Get enough Calcium : Consuming two to four servings of dairy products and calcium-rich foods a day will help ensure that you are getting enough calcium in your daily diet. Calcium is found in dairy products, fish with bones such as sardines and canned salmon, broccoli, and legumes. An adequate intake of calcium for women aged 51 and older is 1,200 milligrams per day. Due to poor absorption and increased excretion of Calcium through our bodies, it is important to pay attention to the adequate intake of Vitamin-D and protein which can counter these problems. Rev up your Iron intake: Eating at least three servings of iron-rich foods a day will help ensure that you are getting enough iron in your daily diet. Iron is found in lean red meat, poultry, fish, eggs, leafy green vegetables, nuts, and enriched grain products. The recommended dietary allowance for iron in older women is 8 milligrams a day. Drink plenty of Water: This will help you stay hydrated. As a general rule, drinking eight glasses of water every day fulfills most everyone’s daily requirement. Eat adequate Fiber: Most adult women should get about 20-25 grams of fiber a day. Eat foods high in fiber such as whole-grain breads, cereals, pasta, brown rice, fresh fruits, and vegetables. Choose your fats wisely: Top of Form Stay away from saturated fats present in whole milk and its products, butter , fatty meats, ice-cream , cheese etc. Saturated fats raises cholesterol and increases the risk of heart diseases. Also, limit the intake of cholesterol to 300 mg or less per day. Rather opt for heart healthy Omega-3 and 6 fatty acids present in Flaxseeds, walnuts, almonds, olive oil, fish, cod liver oil etc. The fatty acids, proteins and calcium present does not only keeps the heart healthy but also keep one away from the inflammation of joints and osteoporosis which is the most probable conditions seen during menopause.

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Best Dietitian & Nutritionist, Weight Loss Expert in Delhi NCR | Health Blo, India 

About Dietician Ankita Gupta Sehgal She is one of the best dietitian in Delhi NCR, with 9 years of expertise in Weight Loss, PCOD Correction, Sports Fitness, Thyroid Diet, Diabetic and Cholesterol Management Diets. Consult Dt. Ankita Gupta Sehgal for the most personalized diet plans in person on online for best diet plans, starting at just Rs. 2500 per month. Call her at +919873974659 or Book Your Appointment Now: www.nutritionmatters.co.in/services
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