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Less than a year ago, Boris Johnson was taking a stand. Milkshakes, he said, should not be taxed.

If we want people to lose weight and live healthier lifestyles, we should encourage people to walk, cycle and generally do more exercise. Rather than just taxing people more, we should look at how effective the so-called sin taxes really are, and if they actually change behaviour.

Since then, the world has been hit by a coronavirus pandemic, with the prime minister one of those infected. And Johnson, at least on the face of it, has changed his mind.

Obesity was a problem before Covid-19, but this is an infectious disease that hits obese people disproportionately hard, no matter their income.

Countries with high obesity rates from western Europe to the US are struggling to keep people alive in intensive care units. Britain, long described as the fat man of Europe also has the highest number of Covid-19 deaths in Europe. Almost 30% of adults in the UK are classed as obese. The figure is nearly 40% in the US, where Covid deaths have topped 100,000.

It is striking, experts say, that wealthy countries appear to have higher mortality rates than impoverished ones. Africa so far has not experienced the explosion of deaths that Europe has. There will be many factors, and absence of good data collection will be one. But low rates of obesity, type 2 diabetes and the chronic disease of the heart and other organs are likely to play a part.

Epidemics of infectious diseases behave in different ways but the1918 influenza pandemicthat killed more than 50 million people is regarded as a key example of a pandemic that occurred in multiple waves, with the latter more severe than the first. It has been replicated albeit more mildly in subsequent flu pandemics.

How and why multiple-wave outbreaks occur, and how subsequent waves of infection can be prevented, has become a staple of epidemiological modelling studies and pandemic preparation, which have looked at everything from social behaviour and health policy to vaccination and the buildup of community immunity, also known as herd immunity.

Is there evidence of coronavirus coming back in a second wave?

This is being watched very carefully. Without a vaccine, and with no widespread immunity to the new disease, one alarm is being sounded by the experience of Singapore, which has seen a suddenresurgence in infectionsdespite being lauded for its early handling of the outbreak.

Although Singapore instituted a strong contact tracing system for its general population, the disease re-emerged incramped dormitory accommodationused by thousands of foreign workers with inadequate hygiene facilities and shared canteens.

Singapores experience, although very specific, has demonstrated the ability of the disease to come back strongly in places where people are in close proximity and its ability to exploit any weakness in public health regimes set up to counter it.

What are experts worried about?

Conventional wisdom among scientists suggests second waves of resistant infections occur after the capacity for treatment and isolation becomes exhausted. In this case the concern is that the social and political consensus supporting lockdowns is being overtaken by public frustration and the urgent need to reopen economies.

The threat declines when susceptibility of the population to the disease falls below a certain threshold or when widespread vaccination becomes available.

In general terms the ratio of susceptible and immune individuals in a population at the end of one wave determines the potential magnitude of a subsequent wave. The worry right now is that witha vaccine still months away, and the real rate of infection only being guessed at, populations worldwide remain highly vulnerable to both resurgence and subsequent waves.

Peter Beaumont

Prof Barry Popkin, a professor of nutrition at the University of North Carolina at Chapel Hill School of Public Health in the US, says obesity weakens greatly our immune system.

The European Centre for Disease Prevention and Control says 73% of critically ill patients with Covid-19 in Italy, Spain, Sweden, Switzerland and the Netherlands are obese.

In the UK, according to Prof John Wilding, the president of the World Obesity Federation, obesity doubles the chances of death.

The non-profit organisation is publishing a dossier of evidence and guidance about obesity in Covid-19 on its website on Wednesday, setting out what has been established so far.

According to a yet to be peer-reviewed study of the electronic health records of 17 million adult NHS patients, the risk of a coronavirus-related hospital death increases from between 1.5 to 2 times for people with a body mass index of 30, which is the lowest level of obesity, to more than 2 for those with a BMI of 40 or more. It is a very significant increase, says Wilding . And the reasons for that are probably pretty complicated.

Although not an intensive care doctor, Wilding says one of the reasons is the difficulty ventilating somebody who is obese.

Its much harder to ventilate you effectively if you have a higher bodyweight. The lung capacity for the body size is lower, so theres less reserve in the system. So of course, if you do have a severe respiratory infection, that affects the ability of the lungs to help get oxygen into the blood. The system is going to have to work a lot harder for you than it is for somebody who is much lighter and much smaller.

It could make sense to advise everyone who is morbidly obese to shield but GPs do not always put people on the scales or keep a record. So there is no register of who they are.

When Johnson was admitted to St Thomas hospital in London with Covid-19, he was reported to have weighed 17-and-a-half stone (111kg), which would have given him a BMI of about 36. BMI is a ratio of weight to height: 18.5 to 25 is normal and 30 is obese.

Over 40 is morbid obesity and the point at which people can be referred to specialist care and may be eligible for bariatric surgery to reduce their stomach size. Johnson was vulnerable when he was infected and he appears to have recognised his weight was a factor.

Ive changed my mind on this. We need to be much more interventionist, he told senior ministers and advisers, according to the Spectators political editor, James Forsyth.

This is exactly what doctors at the British Obesity and Metabolic Surgery Society (BOMSS) have been waiting to hear; they have long feared that the UK is not taking the condition seriously.

Hospitals deal with the consequences of obesity such as soaring rates of type 2 diabetes, blindness and amputations and the cost to the NHS is high. But the UK offers only a tenth of the stomach-reducing surgery that France does: 6,000 operations a year compared with 60,000.

Prof David Kerrigan, the president of BOMSS, and colleagues wrote an open letter to the prime minister to draw his attention to last years call by the Royal College of Physicians for obesity to be recognised as a disease not a lifestyle choice.

There has been a curious reluctance on the part of the NHS to grasp this particular nettle, they said, adding that bariatric surgery to shrink the stomach and reduce appetite was often regarded as a quick fix.

But a quick fix is precisely what is needed if we are to avoid needless suffering, ICU admission and death in patients with obesity who subsequently become infected with Sars-CoV-2, they wrote to Johnson.

Like so much of Covid-19, it is unclear why people who are obese are at higher risk of severe illness.

Shaw Somers, a consultant bariatric surgeon and a former BOMSS president, says people who are overweight have what is known as a pro-inflammatory state.

Excess fatty tissue, when it reaches a certain point, starts to secrete certain hormones which make your body think that its inflamed. When it becomes extremely severe, at very, very heavy weight, it is the thing that drives the damage to all their organs. Their body thinks its chronically inflamed and this just basically trashes a lot of their essential systems like the kidneys, the lungs, the heart, etc, Somers says.

With severe obesity, your immune system is working overtime. What we know from Covid is, those who do badly have an exaggerated inflammatory response that comes on after seven to 10 days. Their immune system goes berserk and kills them. And we think that obesity just amplifies it and just makes it much worse.

People who are obese also fare worse if they get Sars, flu or pneumonia. The highest risk is with the highest BMI, but it is a sliding scale. Even those who are overweight, with a BMI of 25, are running health risks.

If you look at the prime minister, for instance, his BMI is 36. So its not far from 40, where hed be eligible for NHS treatment, says Somers. If his BMI is 36 and he got another illness like blood pressure or diabetes, he would be eligible for NHS treatment for his obesity.

Even someone who is maybe a couple of stone overweight will have a degree of impairment of the body function and the degree of impairment of the resilience of their body. Because of that obesity, they may not be aware of it until they get serious illness like Covid-19, such as bad influenza. Then it will hit them.

Somers says the UK should be treating far more people who cannot reduce their weight by themselves. It does not have to involve surgery. He talks about the gastric balloon, for example, which is swallowed in a deflated state and then inflated to the size of a grapefruit in the stomach. Four months later, it effectively disintegrates and is passed in the normal fashion.

Wilding hopes that people will be thinking of living healthier lifestyles as we come out of lockdown.

We would encourage people to try and eat a healthier range of foods, fresh foods, and try and make sure the constraints weve all had to go through are not actually putting us at even higher risk of developing severe infection or severe illness from coronavirus because we put on weight while sitting at home worrying about it, he says.

In the aftermath of Covid-19, it is likely that more people will cycle and walk in order to avoid crowded trains, tubes and buses. More dedicated cycle lanes may be built.

The link between obesity and Covid-19 may encourage better nutrition, curbs on junk food and better access to obesity treatment for far more people when they need it.

There are some positive things that can come out of this, Wilding says.

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Obesity and coronavirus: how can a higher BMI increase your risk? - The Guardian

Those whove just started the keto diet are always anxious for one important event to occur.

Am I in ketosis?

Sure, most peoples primary goal on a ketogenic diet is to lose weight. A lot of weight.

But the body has to go into fat-burning mode, more accurately known as ketosis, before the weight begins to disappear. Going into ketosis is the first important signal that the diet is starting to work.

Fortunately, it doesnt take a lot of time for most people. And when the body is entering that all-important phase of the keto process, its usually not a secret.

Heres how to tell when youre in ketosis.

How Ketosis Works

Experts could write long dissertations on the biology and physics of ketosis. But well try to explain it in three short paragraphs, so you can understand why its so important.

The body relies on carbohydrates for the energy it needs to function. Those carbs come from the food we eat; theyre broken down into glucose, a type of sugar thats utilized by the body as fuel. Any glucose thats left over is stored in a form called glycogen.

When you start a keto diet youre virtually eliminating carbs as an energy source. That forces the body to look for fuel somewhere else. It starts by using previously-stored glycogen, but what happens when the glycogen runs out?

It starts burning stored body fat to create a secondary energy source known as ketones. And when the body begins producing ketones for energy, it enters the metabolic state called ketosis. (You knew wed get there eventually.) Thats why you lose weight on the keto diet: youre withholding carbs to force the body into ketosis, so it will burn stored fat for energy.

So ketosis signals that youve entered the stage of your diet when youll be able to start shedding pounds.

The Physical Signs of Ketosis

You can tell when youve entered ketosis by using one of two methods. You can test your blood, breath or urine for the presence of ketones. Or you can simply recognize the physical signs of ketosis that your body is exhibiting.

The Keto Flu

The body doesnt normally use ketones for energy, so when it has to make the switchover from glucose things dont go smoothly at first. Ketosis begins in fits and starts, which usually result in a series of very noticeable symptoms. Taken together, the symptoms have been dubbed the keto flu, since they closely resemble the effects of a bad case of influenza (even though theres no virus or bacteria involved).

Within a day or two of starting a rigorous keto diet youre likely to feel tired, even exhausted. It will be difficult or impossible to complete your normal workouts, and you may suffer muscle cramps even if you havent exercised. Youll also have to urinate a lot, because excess ketones bind to water in your body and have to be excreted.

In more serious cases, you can experience nausea and vomiting, difficulty in focusing, constipation or diarrhea, headaches and insomnia. The good news is that the keto flu lasts no longer than a week for most people, and there are ways to short-circuit it.

Many of the symptoms are because frequent urination leads to dehydration and the loss of important minerals. Drinking lots of water or broth, and getting more salt, magnesium and potassium (via diet or supplements) will help quite a bit but dont do it with store-bought electrolyte drinks, because they contain sugar that will knock you right out of ketosis.

Get lots of sleep, slow down on exercise and stick to your diet, and youll get past it and remember, it means youre going into ketosis.

Dry Mouth and Bad Breath

The frequent urination associated with the keto flu often leaves your mouth feeling dry, and youre thirstier than usual, since its easy to become dehydrated. Youll often notice the smell of one ketone, acetone, on your breath as well; most people simply notice this as bad breath thats difficult to get rid of. These are both signs that youre going into ketosis.

Digestive Problems

It probably wont come as a surprise, but your digestive tract has to adapt to functioning in a very different way when you enter ketosis. Thats not just because of the glucose/ketone energy switch, but also because of the drastic micronutrient changes youre making in your diet. That can result in stomach pains, constipation and diarrhea above and beyond the effects of the keto flu. Those will go away, too.

The Start of Ketos Real Effects

When you start to feel less hungry, your focus and concentration improves, and you start to lose some weight, its time to relax. Those are all signs that not only have you entered ketosis, but your body has become fat adapted. In other words, its made the long-term metabolic adjustment to run completely on ketones rather than glucose. This usually occurs after 2-3 weeks on keto.

Just dont be disappointed if the weight loss isnt extreme or only lasts for a little while; at first, youre just losing water weight. The real keto weight loss comes as you continue to stick with your diet.

Measuring Your Ketones

Its unlikely that your body will enter ketosis without making you very much aware of it.

However, some people who only experience a mild case of the keto flu or dont really notice anything different at all will understandably be anxious to find out whats going on with their body.

There are three ways to test for the presence of ketones in your body, and the most reliable is with a blood test. You can certainly ask your doctor or lab to do it, but there are also home testing kits which will analyze your blood. The tests look for a ketone called BHB, and results are measured in millimoles per liter (mmol/L). Once the reading is above 0.5 that means youve started ketosis, and a reading of 1.5-3.0 (or above) means youve reached stable ketosis,

The second-best choice is to use a different meter to check for the presence of acetone in your breath. Those readings are measured in parts per million (PPM) and you should be between 10 and 40 PPM if youre in ketosis. Finally, you can use urine strips which change color to indicate whether youre in ketosis; theyre not as reliable, but theyre less expensive and easier to use.

Even if you rely on physical symptoms to know if youre in ketosis, its still a good idea to have some method of testing your ketones if you plan to stay on the keto diet. It will allow you to make minor adjustments to the diet and remain comfortably in ketosis for the duration.

See the article here:
HOW TO TELL IF YOU'RE IN KETOSIS - Island Echo

Food fears: Eating disorders and autism may share underlying biology.

Laurence Mouton / Getty Images

Children with social difficulties are more likely than those without to develop disordered eating by age 14, according to a new study1. The researchers analyzed data from a longitudinal study to understand the relationship between autism and eating disorders over time.

At least 20 percent of adults and 3 percent of children with eating disorders also have autism. But much of what researchers know about link between the two conditions has come from studies of people seeking treatment for eating disorders, which makes it difficult to understand whether one condition sets the stage for the other or something else explains the overlap.

It is possible that eating disorders can cause traits that look like autism, says lead investigator Francesca Solmi, senior research fellow at University College London in the United Kingdom. Research suggests, for example, that the starvation associated with anorexia nervosa can cause problems with emotional processing2.

From all the research we had so far, we cannot see really well whether autism comes first and eating disorders second, or whether people with eating disorders have high levels of autistic traits because its somehow a manifestation of the eating disorder, Solmi says.

To investigate whether autism traits precede disordered eating, Solmi and her colleagues analyzed data from the Avon Longitudinal Study of Parents and Children, which tracks nearly 14,000 people born in Bristol, England, in 1991 and 1992.

Mothers of individuals in the cohort filled out a questionnaire about social behaviors associated with autism, such as persistent interrupting or being unaware of others feelings, when their children were 7, 11, 14 and 16 years old.

At age 14, the children answered questions about their eating habits, such as whether and how often they fasted, purged or used diet pills to lose weight. They were also asked about the frequency of binging behavior.

Of the 5,381 adolescents included in the new study, 421 nearly 8 percent engaged in some type of disordered eating at least monthly. Almost 3 percent, or 148 children, did so every week. Girls were roughly three times as likely to report such behaviors as boys were.

The Avon study does not include data on food habits before age 14, but other work shows that disordered eating rarely occurs before puberty3.

The researchers found that adolescents with disordered eating habits had more autism traits at ages 7, 11 and 14, suggesting that these traits raise the odds of developing an eating disorder. And the more autism traits a teenager had, the more frequent her disordered eating behaviors.

Those patterns held true for both boys and girls, which was surprising, Solmi says. Autism tends to be underdiagnosed in girls, and eating disorders are underdiagnosed in boys, making it difficult to study both conditions in people seeking treatment4.

The work was published 3 May in the Journal of Child Psychology and Psychiatry.

The study could help researchers better understand early childhood behaviors that lead to eating disorders, says Susanne Koch, associate professor of clinical medicine at the University of Copenhagen in Denmark, who was not involved in the research.

Its not enough just to look at persons when they have had an eating disorder, Koch says. We need to look at the development of the eating disorder.

The emergence of disordered eating may be related to the social stresses of adolescence, Solmi says, and that stress can be particularly intense for people with autism traits.

If you have difficulties relating to your peers, this might result in feelings of anxiety or depression, Solmi says. In the case of eating disorders, it could be that eating then becomes one way in which people cope.

Other experts say further work is needed to understand the mechanisms underlying both social difficulties and eating disorders. It is likely that they share common biology, rather than one condition causing the other, says Walter Kaye, executive director of the Eating Disorders Program at the University of California, San Diego, who was not involved in the work.

Until we understand more about mechanisms and neurobiology, its going to be hard to come up with better treatments, Kaye says.

Regardless, the study may hold a valuable message for clinicians who work with autistic people and those who treat eating disorders, says Jennifer Wildes, associate professor of psychiatry and behavioral neuroscience at the University of Chicago in Illinois, who was not involved in the research. They can be on the lookout for eating disorders in autistic people as adolescence approaches and watch for social difficulties in people struggling with eating disorders, including typically developing individuals.

That may inform how they work with those people in treatment and how they work with their families as well, Wildes says.

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Autism traits in childhood linked to eating disorders in adolescence - Spectrum

Jennifer Rude Klett, Special to the Milwaukee Journal Sentinel Published 7:57 a.m. CT June 2, 2020 | Updated 10:14 a.m. CT June 2, 2020

Seasonal summer fruit is helpful in losing weight and providing your body with what it truly needs.(Photo: JENNIFER RUDE KLETT)

Has there ever been a better time to get healthy and slim down?

Dietitian Bridgett Wilder of Perseverance Health and Wellness Coaching in Milwaukee recommends these 10foods to help unload excess lockdown weight, boost the immune system and give your body what it truly needs.

1. Dry beans, including red kidney, pinto and great northern. They are versatile, economical and high in fiber to keep you fuller longer.

2. Avocado and olive oils. These are healthy fats, according to Wilder. Avocado oil may aid in lowering blood pressure in combination with maintaining a healthy-balanced diet, Wilder said.

3. Low-carb wraps for burritos or eggs. Wilder likes the brand Egglife made with eggs, not flour, at 30 calories with less than 1 carbohydrate and 5 grams of protein per wrap.

4. Colorful fresh vegetables such as eggplant, spinach, sugar snap peas and bell peppers. Wilder uses vegetable slices such as cucumbers instead of nacho chips for salsa and guacamole. She is also a big fan of Brussels sprouts.

Dietitian Bridgett Wilder recommends colorful vegetables such as asparagus fresh from the farmers market.(Photo: JENNIFER RUDE KLETT)

5. Low-calorie soups such as broccoli lemon arugula by Skinny Souping to be eaten hot or chilled.

6. Spiralized zucchini, its a great replacement for spaghetti, Wilder explained. These can be made at home with a spiralizer or bought already prepped. Wilder likes Fresh Thymes Fresh Cut Veggies Zucchini Noodles.

7. Seasonal fruit. Find strawberries, blueberries and peaches at farmers markets, U-pick farms and truck sales this summer.

8. Handy pre-packaged, plant-based meat substitutes. Wilder recommends Lightlife Smart Ground Mexican Crumbles, to be browned and used like ground meat, or Uncut brand breakfast sausage that is high in protein.

9. Low-calorie juices to help with snack attacks between meals. Wilder likes Natalies Replenish green juice with cucumber, celery, apple and lime juice. Be careful with juice drinks as many are full of sugar and calories.

10. Plain old water. Keep in mind, water is always a good beverage to help control appetite.

RELATED: Lighten up after coronavirus lockdown: how to lose weight, get healthy and boost immunity with food

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10 foods to help reduce the coronavirus lockdown weight - Milwaukee Journal Sentinel

Want to get rid of belly fat fast? Here are 5 effective weight loss drinks to boost your metabolism  |  Photo Credit: iStock Images

New Delhi: Losing those extra pounds, especially around the middle, can be a real challenge for many people trying to get a smaller waist fast. But adding certain foods and drinks to your diet can help you achieve your dream body. In fact, there are heaps of beverages that can help you burn belly effectively when paired with exercise and other lifestyle changes. Here are some of the best weight loss drinks to add to your daily diet to boost your metabolism and accelerate your fat loss journey.

Water

Drinking plenty of water will help you get a flat tummy faster than expected by keeping you full in between meals and increasing the number of calories you burn. Research suggests that you can pump up your resting energy expenditure (the amount of calories burned while being still) up to 24-30 per cent within 10 minutes of drinking water. Water is actually the best and the cheapest fat burner that is easily available and so important to your overall health. It flushes toxins from your body, boosts metabolism and helps maintain the balance of body fluids.

Apple cider vinegar

One of the most popular weight loss drinks, apple cider vinegar (ACV) can benefit your waistline in a number of ways. The acetic acid, the main ingredient in apple cider vinegar, can improve weight loss by boosting metabolism, increasing the fat-burning process and suppressing appetite. Studies in animals showed that acetic acid can help prevent weight gain and decrease fat accumulation in the belly and liver.

Green tea

Green tea is one of thehealthiest and most effective drinks for weight loss. It is packed with nutrients and antioxidants that are beneficial for your health. Research suggests that epigallocatechin gallate (EGCG), potent antioxidants, can increase fat burning and boost metabolism. Green tea also contains caffeine that boosts energy levels and improves performance during exercise, thereby contributing to better weight loss.

Lemon water

Another popular home remedy, drinking lemon water is linked to a plethora of health benefits. In fact, a tall glass of warm lemon water first thing in the morning is how celebrities and fitness enthusiasts swear by. Lemons are rich in vitamin C and other essential nutrients that may support heart health, promote fat loss, reduce the risk of cancer and other health problems. Drinking lemon water also improves your digestion naturally as it contains soluble fibre.

Ginger tea

Who doesnt know about this immunity-boosting tea? The popular herbal tea can help treat a range of ailments, from nausea, colds to arthritis. The age-old remedy may promote fullness, increase metabolism and decrease appetite, all of which help with weight loss.

Try replacing high-calorie drinks such as soda with these nutrient-packed beverages to get rid of belly fat and maintain a healthy weight.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

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The 5 best summer weight loss drinks to shrink your belly fat- from apple cider vinegar to green tea - Times Now

Mango for weight loss: Mangoes are rich in fibre and Vitamin C

We all love mangoes! But sadly there are so many misconceptions and mythsaround this fruit that one keeps questioning whether or not to eat them. If you see the nutrition profile of mangoes - fibre, Vitamin C, copper, folate, Vitamins A, E, B5, K and B6, potassium, magnesium, manganese (the list goes on) -you will not question your choice of including them in your daily diet. However, fructose, the naturally present sugar in mangoes is what makes people doubt the king of fruits and refrain from eating them.

According to nutritionist Pooja Makhija, mangoes can be included in weight loss diet. Make sure you eat the mango and don't consume it in the form of shakes or aamras or smoothes. "Stick to eating one mango in a day. Make sure you don't eat it with your meal and it in between and enjoy one mango every day," Makhija says in her Instagram story now saved as highlights.

Nutritionist Rujuta Diwekar agrees. "Mango is not just safe but recommended for people with diabetes and obesity for its rich nutrient profile. It is high on fibre, antioxidants and phytonutrients," she writes in one of her Insta posts.

Also read: Should Diabetics Eat Mangoes? Do They Cause Weight Gain? Luke Coutinho's Word On It

Mangiferin is a bioactive compound found in mangoes. It has multiple therapeutic benefits and is used in treatment of infections, diabetes, cancer and heart disease. "Worldwide, diabetic associations recommend eating fresh and seasonal fruits including mangoes," mentions Diwekar's Insta post.

Glycemic index of mangoes is 51, which technically qualifies it as low GI food. However, each person responds differently to different foods and if you have diabetes, it is the best to consult your expert before including mangoes or any other fruit in your diet.

Mangoes have a low glycemic index and this makes the fruit safe for diabeticsPhoto Credit: iStock

Also read: Is It Safe To Have Mango If You Have Diabetes?

Rich in fibre and Vitamin C, mangoes can help in improving digestion and regulate blood lipid levels. The fruit can be beneficial for improving cholesterol levels. Mango contains a variety of vitamins, minerals and enzymes which have cardioprotective effect and can reduce risk of heart disease.

1. Eyes and skin: Zeaxanthin and carotene are two compounds which protect the eyes and skin from damage caused by free radicals and ageing.

2. Brain: B vitamins in mangoes can help in production of red blood cells that can help in improving brain function and fat burning.

3. Liver: Phenolic compounds in mangoes can help in preventing liver damage, inflammation and chronic conditions including obesity.

Also read: Water: From Preventing Joint Problems To Keeping Obesity Away, Why Being Hydrated Is Important

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Can I Eat Mangoes If I Am Trying To Lose Weight? Know A Nutritionists Reply - NDTV

While countries across the world are trying to flatten the COVID-19 curve, its getting difficult for most people to flatten their own curves. Well, were talking about the unhealthy snacking that is happening during lockdown. Because of an increase in the levels of stress, anxiety and boredom, most people are turning to unhealthy food for relief. These cravings usually strike between meals and during the evenings. You may find yourself heading for the refrigerator for a quick snack of desserts or any such foods that cause weight gain. Moreover, you are getting hardly any exercise. All this is contributing to your weight gain. Also Read - Navratri 2019: Snacks that can help you maintain your nutritional balance

But you dont have to sacrifice anything to get back in shape. You can indulge your cravings and still lose weight. The easy and right way to do this is to swap the junk food with some healthy and delicious alternatives. Here we bring you 6 types of healthy, weight-loss-friendly snacks that you can add to your diet. Also Read - 5 ways your pet can help you lose weight

Nuts like almonds, cashew nuts, walnuts and more are nutritious snacks. Most nuts are linked to a reduced risk of heart disease and many other health benefits. According to a study published in the Journal of Research in Medical Sciences,these nuts may help in weight loss if you have them in moderation. Therefore, try snacking on these nuts everyday. Also Read - Follow these tips to avoid post-workout cravings

Plain Greek yogurt makes for a delicious andnutrient-dense snack. Apart from being a great source of calcium and potassium, Greek yogurt is alsohigh in protein and aids in weight loss. This can act as an apt evening snack.

Apples andpeanut buttertaste fantastic together. Apples are high in fibre and polyphenol antioxidants that improveweight loss, gut healthand reduce heart disease risk. Whereas sugarfree peanut butter may have additional benefits for heart health including weight loss. A medium apple with 1 tbsp of peanut butter provides for a healthy meal under 200 calories.

Cottage cheese, flax seeds, andcinnamoneach have impressive health benefits. Together, theyre incredibly healthy and aid in weight loss due to high protein content. They are also very filling and are beneficial for weight loss.

Dark chocolateand almonds make for a rich, satisfying weight-loss snack. While dark chocolate is loaded with flavanols that may lower blood pressure and reduce heart disease risk, almondsare high in heart-healthy monounsaturated fat and have beneficial effects on blood sugar control. Studies also show that they can reduce appetite and help you lose weight.

Cucumber contains 80 per cent of water content which helps in weight loss. It also contains cucurbitacin E, a compound that may have anticancer effects.

Eggs are one of the healthiest and mostweight-loss-friendly foodsyou can eat. They pack plenty of protein, as well as vitamins K2 and B12. Eggs are incredibly filling and may reduce the number of calories you eat for many hours, which should help you lose weight.

Published : June 2, 2020 3:41 pm | Updated:June 2, 2020 4:11 pm

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6 healthy alternatives to junk food that will help you lose weight during lockdown - TheHealthSite

When it comes to losing weight, people often want know the best way to shed excess pounds and there's no shortage of fad diets or fitness crazes claiming to have the "secret" to fat loss.

One theory even suggests that exercising at around 60 percent of your maximum heart rate will bring our bodies into a so-called "fat burning zone", optimal for losing weight.

But does this "fat burning zone" even exist?

First, it's important to understand a little about our metabolism. Even if we were to sit at our desk all day, our body still needs "fuel" to meet energy demands. This energy comes from carbohydrates, proteins, fats and phosphates.

However, the rate at which we use them, and how much we have available, varies between people. It depends on a number of factors, such as dietary intake, age, sex and how hard or often we exercise.

Generally, exercising at lower intensities such as sustained walking or light jogging doesn't require as much effort by our muscles as sprinting, for example. This means the amount of energy needed by the body is lower, so energy supply predominantly comes from fats.

But as exercise intensity increases, fat can't be metabolised fast enough to meet increased energy demand. So the body will use carbohydrates, as these can be metabolised more rapidly. This means there is indeed an exercise intensity where fat is the predominant energy source.

At the lower end of this spectrum is our resting state. Here, the number of calories our body needs to function is considerably low, so the body primarily metabolises fat to use for energy.

This means the potential "zone" for metabolising fat is between the rested state and the level of exercise intensity where carbohydrates become the dominant energy source (in terms of percent contribution to energy demand).

But this is a wide range, which lies between a resting heart rate of around 70 beats per minute to around 160 beats per minute during moderate effort exercise (such as cycling at a constant speed where holding a conversation becomes challenging), where the crossover from using fat to carbohydrates for energy occurs.

The issue with such a wide zone is that the person exercising wouldn't necessarily be optimising their ability to metabolise fat, because as the exercise intensity increases there's a gradual change in the balance of fat and carbohydrates your body uses for energy.

So how can we know at which point our body will switch from using fat to other fuels for energy? One approach researchers take is assessing how much fat is being used for energy during different exercise intensities.

By measuring how much air a person expels during an exercise test which gets progressively harder, physiologists have been able to calculate the relative contributions of fat and carbohydrates to meet the exercise demand at different intensities.

The highest amount of fat burned is called the "maximal fat oxidation rate" (or MFO), and the intensity this occurs at is termed "FATmax".

Since this method was first used by researchers, studies have shown that as the intensity rises from around 40-70 percent of a person's VO max which is the maximum amount of oxygen a person can use during exercise there's an increase in the rate of carbohydrates and fats being used. The rate of fat being burned starts to decline at higher intensities as the body requires energy more rapidly.

The so-called "fat burning zone" has been shown to occur anywhere between about 50-72 percent of a person's VO max. However, the ability to burn fat is also based on genetics, with studies showing that this fat burning zone is likely to be lower in overweight or obese people around 24-46 percentof their VO max and higher in endurance athletes.

Another point to consider is how much fat we actually burn during exercise (if we express it in grams per minute). The answer is: surprisingly little. Even in studies with athletes, at FATmax, participants only burned on average a mere 0.5 grams of fat per minute. This would equate to around 30 grams of fat per hour.

In the average person, this appears to be even lower, ranging between 0.1 and 0.4 grams of fat per minute. To put it in perspective, one pound of fat weighs around 454 grams. So, though training in this fat burning zone will help with fat loss, this might also help explain why it takes some people longer to lose fat through exercise.

But there is evidence that following certain diets (such as intermittent fasting or a ketogenic, high fat diet) and longer exercise can increase the actual amount of fat we burn.

Perhaps it's time to no longer consider "burning fat" to have a "zone", but rather an individualised "sweet spot" which can be used to optimise our exercise regimes to lose weight.

Regular physical activity around this "sweet spot" (which typically occurs at a low to moderate feeling of effort, for example 30-60 percent of your maximal effort, or a perceived exertion level of one to four out of ten) will likely improve our body's efficiency in using fat for energy and translate to a lower overall body fat percentage.

Justin Roberts, Principal Lecturer, Anglia Ruskin University; Ash Willmott, Lecturer in Sport and Exercise Science, Anglia Ruskin University, and Dan Gordon, Principal Lecturer Sport and Exercise Sciences, Anglia Ruskin University.

This article is republished from The Conversation under a Creative Commons license. Read the original article.

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Is There a Peak 'Fat-Burning Zone'? Exercise Scientists Explain How It Really Works - ScienceAlert

The customs we have when preparing food directly influence their caloric intake. Know the list of infallible tips to cook healthier and lose weight without rebound effect

Lose weight is one of the topics that will never go out of style and it is that beyond the aesthetic, it is the key to health and wellness. That is why there are currently all kinds of trends and diets what they promise lose weight quicklyhowever the reality is that there are no miracles. Losing weight in a healthy way is a task that directly related to a change in habits, follow one balanced diet, physical activity and even our emotional state.

Acquiring healthy habits is one of the best decisions we can make in the long term, choose healthy and nutritious food must be complemented by correct cooking methods that allow us to take advantage of their properties to the fullest and especially not add extra calories. Know the 6 foolproof tricks for cook lighter and watch your daily calorie intake.

We are very used to consider as main dishes those who stand out for having a higher proportion of food of animal origin and it is a mistake, since any diet that is considered healthy and balanced must prioritize the consumption of vegetables. When we want lose weight this aspect becomes indispensable, as indicated by the harvard plate it must find a balance considering higher amounts of greens and vegetables, complementing with healthy fats, proteins and complete carbohydrates. A good recommendation is to use low-calorie plant products rich in water and fiber that stand out for their content in vitamins and minerals. Also a extraordinary measure to lose weight successfully and gradually its substitute the consumption of rice and pasta as the typical garnish by grilled vegetables and salads rich in vegetables, you will be saving many calories.

Vegetarian plate. / Photo: Shutterstock

As part of the current health and wellness trend It has been Highly popularized consumption of smoothies and juices, are considered a good alternative to Increase consumption of fruits and vegetables and without a doubt they can be a good tool. However under no circumstances should they substitute the consumption of natural fruit especially when try to lose weight, what happens to the options Liquid is that much more fruits and vegetables are required to get a glass. Too consume the whole fruit with its skin (where applicable) it is important to obtain a higher fiber content and chewing the fruit activates more digestion and also provides greater satiety.

Fruit. / Photo: Trang Doan / Pexels

In recent years one of the nutritional problems that doctors and nutritionists are more concerned is the excessive intake of refined sugars, which results in dangerous health conditions. It is a fact that sugar is an enemy to lose weight and in general for well-being, at the same time it is characterized by being present in foods with zero nutritional valuel, with a high caloric value and that in many occasions contain other troubling agents like the saturated fat and refined flours. One of the most important recommendations to stimulate weight loss is of course avoiding the consumption of sweets and ultra-processed foods, and also avoid using sugar and syrups when cooking or as a complement to certain dishes. On many occasions we have everyday customs that increase sugar consumption, is therefore important avoid adding sugar to coffee, tea or fruit water, it also avoids the consumption of sugary drinks and soft drinks.

Pancakes. / Credit: Pxhere

A classic when cooking is use products such as cream and mayonnaise to flavor certain dishes, however they are processed saucess that stand out for their high calorie intake and on many occasions they are rich in saturated fat and sodium. Prefer to natural variants for dressing it will become a great habit, the best options are the use of plain or Greek yogurt and the skimmed fresh cheese, since they are characterized by being low in calories and provide a good protein content. At the same time they are a good alternative to give a creamy and neutral touch in all kinds of recipes, and they are a great option for those people who are lactose intolerant.

Fresh cheese salad. / Credit: Pxhere

Processed foods are not just pre-cooked, frozen or quick meals, there is an immense offer of this type of food that on many occasions we integrate as part of our daily diet without realizing much of the consequences of its consumption on weight and health. Avoid eating pasta sauces, syrups, cookies, industrial pastries, breakfast cereals, cookies, instant soups, ready-to-eat pasta and sweets, they are foods with a low nutritional intake and normally high in calories. Try to cook naturally and use fresh and seasonal products.

Processed rooms. / Photo: Shutterstock

There is a wide range of commercial products that help us to flavor foods and of course they are enjoyable, however they are characterized by its high content of sodium, sugars, fat and preservatives, that is why they are used to make food richer. The truth is that are poison to the body and its excessive consumption results in ailments and degenerative diseases. The best recommendation is use spices and scent herbs to flavor food, they have the advantage of being 100% natural, they fill the dishes with flavor and aromas and best of all, they have extraordinary medicinal properties.

Spices. / Photo: Pexels

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6 tricks to cook with less calories and lose weight faster - Explica

The juices and smoothies are a good way of receiving a shot of energy without the need to ingest very heavy elements they can spoil the diet. In this vast world of smoothies, there are some preparations that are not only a source of nutrients and protein, but also help you lose weight, thanks to its diuretic and detoxifying power.

The first of the recipes is a proposal for the morning because its ingredients provide a lot of energy. To do this, you need: one beet, two carrots, one apple, the juice of one lemon and the juice of one orange. The ingredients that do not go in juice, you have to wash them very well and liquefy them. To sweeten it you can use a little agave. The result is a red-colored drink (from beets) with lots of nutrients.

The second of the smoothies, you have to drink it at night, before going to sleep. Is a detox shake that helps the body burn fat from the abdomen. The ingredients are: half a glass of water, a lemon, a cucumber, a tablespoon of aloe vera juice, a tablespoon of grated ginger and a bouquet of parsley. just have to mix all the ingredients to beat them and take the drink before going to sleep. The key is to ingest it at night so that the shake does its job while the body is at rest.

If you do not have any of the ingredients (such as aloe vera juice) nothing happens. If you are concerned about taste, you can always add a little cinnamon as a sweetener. If this proposal does not convince you, we leave you (in this link) Another recipe for a perfect fat burning shake to take at night. (Another proposal: this one with melon).

To the intake of these two drinks, we must add, of course, a balanced diet rich in fruits and vegetables and do physical exercise. (Here we leave you some exercises to lose weight).

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Diets to lose weight: The shakes that are recommended to consume in the morning and at night to lose weight in a simple and healthy way - Explica

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