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Theres a common saying that to lose weight, we have to cut down the intake of carbs. But this is quite misleading because you can and should eat carbs that will aid in weight loss as well.

If we try to have a look at the to-do list for weight loss, there are endless things to maintain. And one of the most important of all is cutting out the intake of carbs. But, unfortunately, this is one of the biggest misconceptions amongst people, according to some nutritionists.

Scientifically, we have to understand the differences between refined and complex carbs. Our brain can efficiently process glucose to produce energy. And the starch, found in carbs, can actually help us eat less, burn more calories, feel energised, lower stress and cholesterol level. So, basically, we can eat carbs and still lose weight. Heres how.

Tips to eat carbs for losing weight:

1.We can eat carbs, but that doesnt mean there is no rule for it. We just have to make it healthier. For example, instead of indulging in potato chips, roast some potato wedges with olive oil and have them.

2. A ketogenic diet is all about lowering your carbs intake and increasing the consumption of fats. Though its highly beneficial for people with diabetes, obesity and metabolic syndrome, keto is not the only way to reduce your carb intake. In the keto diet, youre having 50 grams of carbs per day. But generally, you can have 100-150 grams of carbs per day that consists of fruits and a small amount of starchy foods like potatoes.

3.Even low-carb diet can also increase your body weight. While you are on a low-carb diet, you tend to have the foods that are high in fat and calories; they cause weight gain. So, you can also have cheese, nuts, cream, etc. but with portion control. No matter, which diet plan you follow, portion control is a must.

4.Another reason for having carbs is that it contains fibre in it, which is highly beneficial for our gut health. And fibre is also connected to weight loss and management. So, include mix veggies and whole grains in your diet to increase fibre consumption.

5.Apart from all of these mentioned above, consumption of carbs makes you happy because it plays an important role in releasing serotonin, a happy hormone.

6. Cutting out carb intake entirely is quite unsustainable as well. Rather, people should focus more on portion control for whatever they eat. A balanced diet with the right proportions of protein, carbohydrate, fats and fibre is key for weight loss.

DISCLAIMER: Its highly recommended to consult your doctor or dietitian before making any changes in your diet plan.

Also Read:Cyclical keto diet:Everything you need to know about this variation of the ketogenic diet

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Heres how can you eat carbs and still lose weight - PINKVILLA

Metro photoDieters who pick healthier options may inadvertently be eating more and sabotaging their own weight loss goals.

(THE CONVERSATION) The Research Brief is a short take about interesting academic work.

The big idea

Dieters looking for a healthier substitute of their favorite high-fat food such as a bag of potato chips typically have two choices in the grocery aisle: a smaller package of the exact same food or a larger portion of a light version. In a series of studies, we put this choice to consumers and found that people who frequently try to cut back on their eating or are essentially always on a diet known as restrained eaters prefer the larger portion size of the light version, even though both contained the exact same number of calories. Participants who indicated that they rarely dieted tended to pick the smaller size with the full flavor.

Our first study involved a vending machine choice between a medium-sized bag of Lays Baked BBQ potato chips and a smaller package of the regular version both 150 calories. Participants who took a survey in which they reported frequently trying to cut back on their eating for example, by taking smaller servings and skipping meals opted for the larger bag of baked chips. We got similar results over four additional studies involving other snacks, such as popcorn and cookies.

Why it matters

People tend to want food to be tasty, healthy and filling. Our studys restrained eaters were definitely interested in choosing a snack that seemed healthier, but their choice of the larger size suggested they wanted a snack that they felt would make them feel full as well possibly at the expense of taste. Feeling full can help people consume fewer calories overall.

The problem is research suggests eating more of lighter foods might not make people feel full, and this may point to a reason why most diets fail. Some psychologists argue that restrained eaters do not achieve the health and weight outcomes they desire possibly because, in depriving themselves of the fattier, tastier food, they may later engage in binge-eating or overconsume.

By opting for the lighter, less pleasurable food, even in larger packages, restrained eaters might be depriving themselves of the food they actually crave regular chips, buttered popcorn or a sugary cookie.

What still isnt known

More research is ultimately needed, however, to test whether the emphasis on increasing the portion sizes that one can eat of light foods, rather than focusing on eating smaller portions of foods that are more satisfying, is a successful long-term strategy. Or, as past research indicates, might it actually backfire and contribute to failed dieting? Its still not entirely clear.

Whats next

At the moment, we are working on new research examining how people decide what to eat, how much to eat and how frequently to eat it. For example, why do some people decide to try to avoid any treats, whereas others try to seek moderation? If they seek moderation in their diet, would they rather have a small treat every day or have a cheat day on the weekend?

Were also trying to understand whether or not consumers actually feel as full as they think they do by eating more lighter foods rather than less of calorie-dense foods.

How we do our work

We use a variety of approaches in our research on food, including conducting lab and online-based experiments, field studies and exploring existing data sets, such as food diary data. For this particular research, we recruited participants to pick chips out of a vending machine and used online panels to simulate real-world choices.

This article is republished from The Conversation under a Creative Commons license. The Conversation is an independent and nonprofit source of news, analysis and commentary from academic experts. Read the original article and more thought-provoking stories at http://www.theconversation.com.

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Dieters might be choosing the wrong way to lose weight - Escanaba Daily Press

By: Lifestyle Desk | New Delhi | Updated: September 2, 2020 8:48:47 amAs the years go by, medical problems and diet restrictions can contribute to difficulty in maintaining your waistline. (Photo: Getty)

Managing weight isnt always easy, and can get slightly more difficult once you turn 50. But you can always begin with making some healthy changes to your everyday routine. As the years go by, medical problems and diet restrictions contribute to the difficulty in maintaining your waistline, said Atul Kapoor, founder, Sense Bio.

The reasons for the same are numerous ranging from slower metabolism to inactive schedule, and also the development of sarcopenia or the natural loss of muscle mass which makes it more challenging to shed unwanted fat stored in the body. He added, Additionally, there are risks associated with nutritional deficiencies that begin to create complications in old age, further hampering the weight loss process.

That is why we are here with a few easy tips to help you navigate through your weight loss journey. Take a look below.

Note your calorie intake

Ageing brings a lot of changes in the composition and metabolism of the body, and people who are above the age of 50 years are at higher risk of gaining weight, said Kapoor, highlighting why it is essential to tweak ones eating habits.

We often tend to consume more calories than what is required by our bodies which results in gradual weight gain. In order to estimate calorie intake, one can keep a food diary to track food, daily activities along with weight. There are many apps available that can be used to calculate calorie goals for managing daily calorie intake, he said.

ALSO READ |Like chai? Begin your day with these easy immunity-boosting tea recipes

Say yes to strength training

When it comes to weight loss, cardio sessions are given extreme importance. However, while it works well for the young population, it can show contrary results in older adults, said Kapoor, adding that sincemuscle mass declines with age, it slows down the metabolism which makes the weight loss process longer than usual. Several studies show that after the age of 50, muscle mass starts declining by 1-2 per cent per year while its strength goes down by 1.5-5 per cent per year, says Mr Kapoor.

READ| Saif Ali Khans secret to fitness revealed; even you can do this simple workout

This is where strength training comes to your rescue. Strategic weight lifting and bodyweight exercises significantly improve muscle strength and make your body feel active. This not only helps to boost metabolism but also helps in reducing body fat.

Increase your protein intake

A protein-rich diet is crucial for older adults because it is the key to maintaining muscle mass and strength. It not only aids in weight loss but also assists in reversing muscle loss due to ageing. Many fitness experts recommend limiting the consumption of red meat. One can replace it with lean protein sources like eggs, lentils, chicken breast and nuts to meet nutrition goals, suggested Kapor. These sources make you feel fuller for long and accelerate the calorie-burning process.

ALSO READ |Meet Tripat Singh, the 75-year old vegan who is an inspiration to Virat, Anushka

Get your dose of hydration

Hydration is the key, whether you are young or old. As we start to age, the sensation of thirst starts to decrease. Thus, older people are more at the risk of dehydration which is not good for health and weight loss. Go for fresh juices, tea, and steer clear of packed and added preservatives and sugar drinks since they are strongly linked to weight gain, he said.

READ| Replace traditional milk tea with this tasty, herbal preparation

Get your sleep cycle on track

Sleeping less can cause way more than just dark circles and under-eye bags. It causes metabolic dysfunction in the body and hinders weight loss. Not only that but it also increases appetite. Sleep-deprived adults experience day-time fatigue that makes them less motivated to do physical activities, he concluded.

READ| Understand your sleep cycle to wake up fresh

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5 great ways to lose weight after hitting 50 - The Indian Express

Have you gained weight during this lockdown? So do not worry because not only you but many people have gained weight during this epidemic situation. Due to inability to get out, the physical activity has decreased, due to which the weight is increasing rapidly due to sitting and eating more food than necessary.

To reduce obesity, you will be able to exercise only when you have time. But today we will tell you a recipe that can reduce weight while sitting at home. Doctors recommend that if love is consumed in the food, weight loss starts. In such a situation, you can use onion to reduce obesity, lets know How can onion help in weight loss?Onions, especially red onions, contain a flavonoid called quercetin, which helps prevent the accumulation of fat in various parts of the body. This increases the flavonoid metabolic rate. It is also rich in high fiber, which improves gut health. It has probiotic properties, it is low in calories, it has anti-obese effects on the body and gives many other benefits. Let us tell you different ways to consume onion to lose weight.

Also read: From reducing waist size to body detox, apple vinegar is very beneficialRaw onion

Raw onion has phytonutrients that make it great for overall health. Eating raw onions can help you lose weight. Just like how garlic helps in losing weight, onion is also not reduced. The only problem is bad mouth odor after consuming raw onion, but if you want to lose weight, you can tolerate it. Just slice the raw onion and sprinkle salt over it. Eat it as a salad to increase the taste of food and start the process of losing weight.

Method of making onion juice:

Note: Do not consume onion juice on an empty stomach as it may cause digestive problems. Also, you can drink it at any time of the day.

Also read: Once the weight of this banker was 103 Kg, then reduced to 34 kg in lockdown by hard diet

Onion soup

The next recipe is onion soup in which you can also add vegetables of your choice. It is not only delicious but also healthy. The way to make it is as follows:

You can consume onion in any form. Onion consumption is good for weight loss, whether you eat them raw or cooked.

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Onion is a panacea for weight loss, if you eat like this then you will soon lose weight - Pledge Times

Earlier this year, Pitch Perfect star Rebel Wilson shared her 2020 New Year Resolutions to improve her health. Dubbing 2020 as The Year of Health, the star told her Instagram followers how she planned to change her eating habits and adopt a more active lifestyle.

At the time, she wrote: Okay so for me, 2020 is going to be called The Year of Health.

So I put on the athleisure and went out for a walk, deliberately hydrating on the couch right now and trying to avoid the sugar and junk food, which is going to be hard after the holidays Ive just had but Im going to do it! Whos with me in making some positive changes this year? The actress further wrote that she plans to reach her goal weightof 165 pounds.

That said, the actress recently posted a photo to her Instagram page and it was quite clear that she had succeeded when it came to her New Years Resolution. While fans commented on her incredible weight loss, others also posed the simple question of how did she do it?

In a 2015 interview with Cosmopolitan, Rebel candidly revealed that hormonal balance in her body made her more prone to weight gain. Whats more, the Catsactress also shared that food was essentially her vice. She admitted that she had quite the emotional relationship with food.

I love me some ice cream or dessert, and it comes at times when Im happy or sad. So when I have an incredibly successful day, I want to celebrate and reward myself with food. If Ive had a sad or stressful day, food is also comfort. You would probably describe it as emotional or stress-eating

As we know, stress-eating is quite common, especially during these times, but it can also be incredibly detrimental to your health. This is why were so proud of Rebel for taking charge and adopting healthier lifestyle habits. That said, lets see how exactly the comedian managed to improve her health and lose weight along the way.

She Adopts The Mayr Method Eating Plan

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Rebel Wilson: The Secrets Behind Her Incredible Weight-Loss - Longevity LIVE

Bizarre food trends always surprise us, but at times there are a few that actually look like they are worth a try. Recently, a food blogger shared a recipe video of Gulab Jamun Pancake and it looked lip-smacking. This one is surely for all the gulab jamun lovers, who can give it a try and let us know if its really worth it or not?How to make gulab jamun pancakes?To make gulab jamun pancakes, you need readymade gulab jamun mixture, sugar, water and oil for shallow frying. First of all, make a batter of thick consistency using gulab jamun mixture and water. Spread it on a pan in the shape of a pancake and cook it using oil from both the sides till it turns golden brown in colour. Once done, set aside. Now make sugar syrup using 1 cup sugar and cup water. Add cardamom powder and rose water to enhance the aroma of the syrup. Now pour the syrup on to the pancake and your Gulab Jamun Pancake is ready. Watch the video here: Tips to keep in mindWhile making the batter, you may add a small portion of refined flour to define the texture of the dish and may add chopped dried nuts too, which will give your pancake a nice crunch.How to give it a healthy twist?According to homechefs, use of homemade paneer adds to the flavour of the pancake and gives that extra softness to the pancake, which makes it look fluffy too. Use of paneer is a healthy choice over refined flour as the former is loaded with protein; helps strengthen bones and teeth and is good for heart health too. Regular consumption of paneer is also helpful in controlling blood sugar levels and improves digestion too.

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Gulab Jamun Pancake is latest food trend that you need to try - Times of India

Photo for representation only (Reuters)

In case you are struggling to control your eating habits to lose weight, this gadget is exactly what you need right now. This electrical device is worn as headphones and stimulates nerve endings behind the ears.

The device sends electrical signals to the vestibular nerves which are connected to the parts of the brain that control fat storage and hunger, the Dailymail said in a report. The stimulation will will create a feeling of being full even with less food intake. Th device is currently in clinical trials stage for which some 200 people are participating.

Obesity and overweight problems have been among the top health risks of the modern world owing to lifestyle and eating habits. Although dieting has been a widely accepted way to lose weight, but one study pointed out that dieters lost up to 10 per cent of their starting weight in the first six months of a new regimen. But, two-thirds had regained more weight than they had lost within five years.

This headset consists of two electrodes attached to patches that are placed on behind the ears. On being activated,

electrodes emit low-level pulses of electrical stimulation. The nerve is a part of the balance control system of the brain. It is also connected to the hypothalamus, a region of the brain that controls hunger and food intake.

Health experts say that hypothalamus function of the brain determining the metabolism and appetite differs from individual to individual which explains why some people lose weight easily than others.

However, with this device, the stimulation could trigger the hypothalamus into reducing cravings and appetite by stimulating the production of hormones such as leptin and insulin. Leptin controls the appetite by telling the brain when the body has stored enough fat, while insulin controls the absorption of blood sugar and is linked to weight gain.

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This New Headset-like Device Will Stimulate the Nerves to Eat Less and Lose Weight - News18

Sugar is all around you. Its in your cabinets. In your fridge. And, of course, given the pint of Ben & Jerrys, in your freezer too.

But consuming excessive added sugars is detrimental to your health. In a study published in April 2014 in JAMA Internal Medicine, adults who consumed 10 to 24 percent of their calories from added sugar (between 200 and 480 calories in a 2,000-calorie diet) had a 30 percent higher risk of dying from cardiovascular disease compared with those who keep their consumption to less than 10 percent. Eat 25 percent or more of your calories from added sugar (500 calories) and that number jumps to nearly three times the risk.

Confusingly, the recommended limit of added sugars differs among organizations. I focus on the American Heart Associations (AHA) number because theyre the strictest, says Lauren Harris-Pincus, RDN, of Nutrition Starring You in Green Brook Township, New Jersey. TheAHA advises that women limit their consumption to six teaspoons per day (25 grams [g]) and men cap themselves at 9 teaspoons per day (36 g). Recently released 2020 recommendations from the U.S. Dietary Guidelines note that in total, added sugars should make up no more than 6 percent of calories for any person age 2 years and up.

RELATED: How Cutting Added Sugar Helped One Woman Lose 180 Pounds

Remember, added sugar is sugar that has been added to foods to enhance their taste. Foods with added sugar include cookies and most dry breakfast cereals and granola bars, as well as condiments such as ketchup and barbecue sauce, along with yogurt and sugar-sweetened drinks, according to Johns Hopkins Medicine. Natural sugars, on the other hand, reside in plain dairy products, fruits, and vegetables. These foods come with a variety of nutrients your body needs for optimal health, including calcium and vitamin D (from dairy, as the National Institutes of Health points out), and fiber, vitamins, minerals, and antioxidants (from fruit and veggies, notes past research) which is why experts recommend continuing to consume them.

RELATED: Why Are Healthy Eating Habits Important?

Even if you wouldn't call yourself a dessert lover, you may still find that sticking to this limit is tough. I dont have a sweet tooth, writes Jennifer Ashton, MD, the chief medical correspondent of ABC News, in her bookThe Self-Care Solution: A Year of Becoming Happier, Healthier, and Fitter One Month at a Time. I rarely eat sugar, mostly because I avoid nearly all the processed carbs that contain it, she says.

Before Dr. Ashton really examined how much she was eating, she gave herself a B+ for her sweet consumption. But she wanted to get an A+, so she committed to reducing her added sugar intake as much as possible over the course of a month, and she was shocked by how difficult this task was. Ashton found that her desire for sweets increased when she deprived herself of them, and she ate several cookies through the month. (In other words, if youre also trying to cut back on the sweet stuff, she understands the struggle.)

You can learn from Ashton and other experts to finally get your inner sugar demons under control. Follow these steps to kick or at least cut back on sugar for good:

Im always a fan of adding versus taking away, says Harris-Pincus. Approaching a challenge from a mindset of abundance or can have, makes it feel less punishing than when you say you cant have x, y, or z. Practically speaking, in the context of reducing sugar, this means adding in nutrient-rich foods, like fruits, beans, nuts, seeds, whole grains, and lean protein.

The more food you eat thats nutrient-rich, the less hungry you are for things like sugary foods because you dont have enough room for them, she says. For instance, rather than eating a sandwich with chips (and then a cookie) for lunch, serve the sandwich with a side salad or sliced veggies dipped in hummus, plus a whole piece of fruit.

RELATED: 7 Foods With More Sugar Than You Think

Peer into your pantry or freezer. Are there trays of cookies, boxes of sweetened cereal, bars of granola, and the like? If sugary foods such as these are hanging around, youre more likely to eat them, says Ashton. She recommends doing a sweep of your home to remove those items. Tell your family they can eat sweets outside the home this month.

Though sugar is added to many products (including savory foods you wouldnt expect, like salad dressings), you can make the most profound, immediate impact,saysLisa Moskovitz, RD, founder of the New York Nutrition Group in New York City, by taking out a high-ticket item: sweetened beverages.

Can the soda, sweetened teas, and caffeinated beverages, she says. Not only is it a good sugar category to cut, but youll also benefit in particular ways by removing sugary liquids. When you drink your sugar, versus eating it, it usually breaks down a lot quicker, causing sky-high blood glucose levels and then quick crashes soon after, she explains, and research supports her. Moskovitz says these glucose spikes send your energy levels way up and down, and you may experience cravings for even more sugar.

Kicking this source of added sugar can have whole-body perks. As a standalone item, sweetened beverages including soda and fruit drinks are independently associated with a higher risk for obesity, type 2 diabetes, heart disease, gout (a form of arthritis), nonalcoholic liver disease, and dental issues, notes the Centers for Disease Control and Prevention.

Instead of sugary beverages, try upping your water intake, Ashton recommends in her book. Add a fresh slice of fruit to your H2O, or opt for an unsweetened sparkling beverage if youre craving something with carbonation.

RELATED: Thirsty? Try One of These Refreshing Alternatives to Soda

Next place to tackle, says Moskovitz, is desserts. (This doesnt mean no desserts ever! See below.) Reducing the amount of foods that have a lot of sugar but not many nutrients is a good next step. That includes candy, desserts, and snack foods. Considering youre not getting a whole lot of nutritional value from them, your body wont miss them, she says. Your head might and thats where a moderate approach comes in handy.

Its tough to know where sugar hides if you arent on the up with all the names sugar hides under. Added sugar is in nearly three-quarters of packaged foods and goes by 61 names, according to SugarScience from the University of California in San Francisco. That includes: agave, honey, beet sugar, coconut sugar, fruit juice, syrup (of any kind), sweet sorghum, and ingredients with words ending in -ose. The latter includes high fructose corn syrup, sucrose, and dextrose.

Good news, though: New labeling laws require companies to list the amount of added sugar in food (previously, natural and added sugars were all lumped together in the sugar category). This transparency for consumers will help prevent more than 350,000 cases of heart disease and about 600,000 cases of type 2 diabetes, according to the authors of an April 2019 study published in Circulation.

RELATED: 10 Healthy (and Easy) Quarantine Dessert Recipes

Sugar in your diet really doesnt need to be all or nothing. But make those times you eat a sugary food entirely worth it. I encourage patients, even those who want to lose weight, to indulge in the occasional treat when and if it presents itself otherwise you can feel deprived and set yourself up for failure, says Ashton. If buying an entire pint of Hagen-Dazs is too tempting, opt for a lower-sugar ice cream varieties in moderation. Moskovitz suggests one cup serving of vanilla bean Halo Top ice cream, which has 4 g of added sugar. In comparison, a cup serving of Hagen-Dazs vanilla bean ice cream packs 24 grams of added sugar! Whichever sweet you pick, enjoy it to the fullest, with intention and no guilt.

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6 Expert Tips for Reducing Added Sugar in Your Diet - Everyday Health

Rolling Strong and Women In Trucking (WIT) have beenworking together this summerto better the health of Americas truck drivers through a two-month Accelerate Your Health Wellness Competition. The competitions winner, William Velazquez, shared his experiences throughout the event and what his wellness plans are for the future.

The competition was based on points earned in the Rolling Strong app accumulated by participating in weekly Rolling Strong coaching and HIGI health assessments as well as logging hydration, sleep, nutrition and fitness activities through the app.

You can make points every day, said Velazquez. The competition gives you points for heartbeat, steps, food you eat, and sleep. When the coaches guide and advise you, you get points also.

Velazquezs main focus for the competition was his heartbeat thats what gives you the most points, Velazquez said. According to Velazquez, the participant in secondplace kept maxing everything, so he worked to keep at 30,000 steps a day to stay ahead.

Im not all about winning, I just dont like losing, Velazquez said. At the beginning, my strategy was just to let the other competitors set the pace, so the first two or three days, I kept close to them. As soon as I started getting close, I saw that the runner-up was doing more, so I kept up with him.

As a truck driver, Velazquez plans his stops and divides up his day between driving time and exercising time.

I wake up, I do an hour of mostly cardio to get the most points. Then, the rest of the day, I try to park away from the main doors of truck stops so I can walk the farthest. By 9 to 10 p.m., Im usually done for the day and have most of the points. If Im missing some, I have to walk out the 1,000 steps Im missing. Once I took the lead, I didnt want to lose. Like I said, its not about winning for me, its just about not losing.

Velazquez noticed his body change throughout the competition, in addition to his overall endurance.

Im sleeping better, and I have a very healthy nutrition. My coach gives me advice on what to eat, so I look recipes up on the internet because I have to keep eating to keep up my energy, so Im not burned out after exercising so much. I think the biggest change Ive seen is that my muscles have grown. I joke around with my kids that I got a bee sting on my arm and thats why it looks really swollen.

Velazquez talks to his coach once a week, and spends half an hour talking about his goals, the foods he should eat, and the different exercises he should focus on.

I have quite a few pieces of equipment in my truck; I have dumbbells and rubber endurance bands, but my main trick on how I do most of my exercises is that I have a mini trampoline inside my truck. So, it doesnt matter if its raining or hot or cold outside, I can do my cardio and my steps inside of my truck.

At the start of the contest, Velazquezs main goal was to lose weight. But now, its about much more than that.

Ive been losing weight over the past year about 50 pounds so far but during the competition I not only wanted to lose weight, but I wanted to tone my body where I want it. By December, I hope to reach my goal weight. In August alone I lost 5 to 6 lbs. Its a lot of hard work, and its not easy. But I just want to be a better version of me.

Ive been active my whole life, but when I started driving, I started gaining weight. First, I said 'Im not going to abandon myself,' but I just kept making excuses. I gained 50 pounds over three years, so I told myself that I had to do something about it, and thats when I made up my mind to eat better and get some exercise. Its not easy, and you cant do it overnight. You cant go on a diet one day and expect to be 20 lbs. less. Thats why I want a healthier life and body.

When asked what message he would send to the truck driver community, the answer was simple.

Just commit to yourself and dont make up excuses," Velazquez said. "Once you have that in your mind, you can overcome.

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Truck driver shares tips on how to stay fit on the road - American Trucker

When you think about protein, you probablyworry about getting enough to repair muscle tissue after a tough workout, to help your body build lean, strong muscles and lose weight while boosting your natural calorie burn. All that's true but protein also serves another critical function in the body: It helps power your immune system, stoking the cells that you need to fight off infection, both bacterial and viral, and keep your guard up against illness of all kinds.

Protein plays an important role in powering your body'sT-cells, the agentsthat go out and attack opportunistic invaders that can get into your bloodstream and cause infection, and if you lack adequate protein intake, it can impair immune reaction, studies have found. Adiet low in protein leavesyou open to fatigue, weakness, and low immune response, all the more reason you need to get your essential amino acids from the food you eat (which is better than supplements). Meanwhile, your body is just as happy to get its full complement of protein from plants.

Proteins make up the framework of your cells, including the cells of the immune system and just about every other. But you don't have to worry if you're eating mostly plant-based foods, since the source of protein is less important than getting a full array of essential amino acids, specifically the 9 ones your body can't make enough of on its own.

In rare cases of protein deficiency (very seldom in a healthy US population other than those patients being treated with chemo), your immune system can stall, but the more frequent scenario of eating too much protein can also dampen downyour immune system by overtaxing your kidneys, which can't flush it fast enough. Americans, while obsessed with eating enough protein, are likely to eattoo much, according to experts. On average weeat up to twice as much protein as they need, about 100 grams a day when 60 is closer to the average that most people should get. The latest studies show thatthe right amount of protein is critical for your immune system to be healthiest.

In hospitals where patients lack appetite and treatments can zap their immunity, especially when someone is on chemotherapy for cancer, they are often given arginine, an amino acid that contains the most nitrogen of any, and has been shown to help boost immunity and speed up healing, according to the latest research.Another amino acid, glutamine, travels in your blood cells to offer your intestinal cells curative effects, which can prevent microbial contamination from the food you eat. But for most of us, supplements are not the answer, a healthy diet with a variety of vegetables, grains, legumes, fruits, nuts, and seeds will do it.

"Most healthy adults should aim to get around .8 to 1.2 grams of protein per kilogram of body weight per day, or roughly 55 to 80 grams of protein for a 150 lb adult," saysKatie Mikus, Manager of Scientific Affairs for Glanbia,which makes a plant-basedsupplementcalled Gold Standard 100% Plant with 24 grams of protein and4 Grams of Naturally Occurring Glutamine. For the right amount of protein for your size, activity level, age, and gender, check out this handy calculator here."Those looking to build or maintain muscle mass may wish to consume as much as 2.2 grams of protein per kilogram body weight per day," she adds.

When it comes to protein quality, look for protein sources that are easily digested and contain all 9 essential amino acids. Essential amino acids are those that must be consumed through whole foods or supplements because the body cannot make sufficient quantities to meet demand.

The richest plant sources of proteins tend to be legumes like soybeans, chickpeas, and beans and whole grains like quinoa and amaranth as well as certain vegetables, nuts, seeds and fruit. For a complete list of the best sources of plant-based proteins, see the 20 top vegetables for protein, compiled by The Beet.

Many plant-based proteins are "incomplete,"meaning they lack one or more of the 9 essential amino acids your body can't make on its own. "Complimentary incomplete plant proteins can be combined to create a complete protein. For example, grains tend to be low in lysine and high in methionine and cysteine, whereas legumes tend to be high in lysine and low in methionine and cysteine," Mikus explains. "So combining rice and beans will give you a complete protein, or peanut butter and whole wheat bread are examples of complementary proteins that make a complete protein when eaten together."

Complimentary plant proteins dont necessarily have to be eaten together as long as you consume protein from a variety of plant sources throughout the day. For more on how to get your complete proteins, see The Beet's story on perfect plant-based proteins.

But rather than worry about getting all 9 essential amino acids at one sitting, simply eat a varied plant-based diet throughout the day and your body can take care of the rest. One easy way is to combinerice and beans,but you can also just make sure to get a variety ofplant-based foodsand be sure to include legumes like chickpeas in your lunch salad. You don't have to eat all the building blocks at once, as nutritionists once thought since your body has the extraordinary ability to assemble them into the necessary proteins to operate at peak performance.

Eating to support a healthy immune system is as simple as following the basic principles of healthy eating. Your best bet: Consume a variety of foods and try to fill half your plate with fruits and vegetables, and make at least half of the grains you eat whole grains. Try to limit processed foods, excess sodium, added sugars, and saturated fats which drive up inflammation. In addition to proper nutrition and hydration, getting adequate sleep, minimizing and managing stress, and incorporating regular physical activity are all healthy lifestyle choices that help support a healthy immune system.

Read more here:
Eat Protein to Boost Your Immune System. Here's How Much You Need - The Beet

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