Tag Archive: ACTIVeat

  1. 5 foods to include in your weight loss diet

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    Losing weight and staying fit is everyone’s new year’s resolution. To get back in shape your diet should be rich in nutrients. But with 100 varieties of fruits and vegetables available, how do you identify what is best? It has been observed that there are certain foods that help you shed those extra kilos much faster than others. So we have made a list of everyday foods that you should include in your weight loss diet :

    1. Strawberries

     

    This vitamin- C rich fruit is an excellent ingredient for weight loss and also is super amazing for our skin and hair. Additionally, strawberries are also rich in potassium and fiber. One cup of strawberries is enough for our daily dose of vitamin C and is low in calories so you need not worry about our calorie count.

    • Leafy Greens 

     

    When it’s about weight loss, one cannot miss the leafy greens. They contain abundant amounts of nutrients, are full of fiber, are low in calories, and full of fiber. The fiber in these vegetables keeps a person full and avoids unhealthy eating. Having leafy greens every day also helps to prevent constipation and overeating. 

    • Flax Seeds

     

    With a generous dose of omega-3 fatty acids, flax seeds are excellent for our heart and control blood sugar levels. Flax seeds have anti-inflammatory properties and their daily consumption would do wonders for our health.  

    • Oatmeal

     

    Starting our day with a bowl of oatmeal is the best way to keep you full for hours. Top it up with fruits and nuts and this will double up its nutrient value instantly. Cereals should be replaced with a healthy bowl of oatmeal as it contains more proteins, more fiber, and less sugar when compared with cereals. 

    •  Nuts

     

    Nuts are a rich source of protein and fiber that influences our body weight. They also contain healthy fats and other nutrients that are extremely beneficial for our body to function and to boost immunity. Replace our fried and oil snacks with roasted nuts that keep you full and provide nutrients and energy to our body. While nuts can be included as part of a healthful diet, moderation is still required since they are energy-dense food. 

    Conclusion

    We hope you have got enough reasons to include the above-mentioned foods in our daily diet to shed those extra kilos and get back in shape. Replace our unhealthy snacks with lots of fruits, leaves, and nuts and maintain a healthy lifestyle. This year, start fresh, bid goodbye to junk food, and welcome fresh, healthy, and balanced meals. 

    About Activeat

    We are Mumbai’s premium online healthy meal delivery service. We at ACTIVeat are Foodies, Chefs, and Dietitians who are committed to providing you nutritious and delicious meals at your convenience.

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  2. 5 Ways you’re making your salad unhealthy!

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    Salads are a healthy yet delicious combination of fresh green veggies high in fiber and nutrition. Top your salad with some locally available fruits to make it colorful and a perfectly balanced sweet and sour salad is ready. But things don’t stop here. Copying the western tradition, we Indians have started adding a wide variety of toppings such as croutons, chips, dressings, and cheesy sauces. This does more harm to your health than any good leaving you in an illusion of a healthy diet. Here are a few mistakes you might be making and some healthy alternatives for the same that you can easily apply to your everyday salad recipe.

    1. Dressing

    The dressing on your salad can make or break your salad. Adding a tasteful combination of dressings can turn your veggie-based salad into a delicious meal but you should avoid these sauces as much as you can because they contain almost no nutritional benefit. Replace these artificial flavors with olive oil or vinegar.

    1. Cheese

    One may argue that no salad is completed without a cheesy topping or a creamy sauce but cheese contains truckloads of fats and calories. Try to avoid as much cheese as you can. Schedule your cheesy meals for your cheat days and not in your everyday salad.

    1. Crunchies

    Picking up the healthiest crunch for your salad is the most difficult task because most people go wrong at this step. Ingredients such as croutons, nachos, and taco strips will make your salad taste extremely delicious but also adds a whole lot of unwanted carbs and fats. Replace them with unsalted walnuts or edible seeds.

    1. Dried fruit

    Dried fruits are often preserved and contain artificial sugars. This may do no good to your healthy and crunchy meal. It is very important to choose the correct topping. Fresh fruits like grapes, pomegranate, strawberries, and oranges will add color to your salad and will add a nice splash of sweet and sour taste.

    1. Greens

    Have you noticed? Almost all salads have iceberg lettuce as the common ingredient, but if you dive deep into the nutritional benefits of lettuce, you will get to know that lettuce just adds a nice crunch to your salad. Lettuce has practically no nutrients or fibers present. 

    What should be the replacement then?

    The best greens for your body are the locally available greens that are darker in color. For example, spinach, coriander, leaf lettuce, and kale would be a powerful nutrient-packed addition to your healthy snack. Or you could order the deliciously healthy salads with wholesome greens and hand-crafted dressings, right here from ACTIVeat salad bowl plans!

    About Activeat

    We are Mumbai’s premium online healthy meal delivery service.

    We at ACTIVeat are Foodies, Chefs, and Dietitians who are committed to providing you nutritious and delicious meals at your convenience.

    Want more Food for Thought?
    Follow us on Social Media

  3. DASH Diet : The weight loss diet for diabetics

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    1 in every 6 people with diabetes in the world is from India. Making us the number 2 country with an estimated 77 million diabetics! (IDF Diabetics Atlas, 2019).

    These staggering numbers mean that you or someone you know suffers from this disorder which needs a lifestyle change.

    Maintaining a healthy weight is essential for a diabetic as it can have a direct impact on blood sugar levels which has to be maintained.

    Consuming very low calories or trying unreasonable weight-loss approaches is not the way to go about it. The DASH diet has gained worldwide recognition for helping diabetics to lose weight, effectively.

    This dietary approach is a nutritious, balanced, and sustainable eating plan that can improve a number of health parameters, including hypertension, insulin resistance, hyperlipidemia, and overweight/obesity.

    What is the DASH diet?

    DASH stands for Dietary Approaches to Stop Hypertension. It was developed by the National Institutes of Health (NIH) to lower blood pressure without medication.

    It is not a weight loss program or a meal plan but a lifelong eating pattern to manage diabetes with an additional benefit of losing weight.

    The DASH diet generally includes 2000 calories a day. People following the DASH diet are encouraged to reduce portion sizes and eat foods rich in blood pressure-lowering nutrients, such as potassium, calcium, and magnesium and abstain from sodium.

    This diet includes whole grains, fruits, vegetables, and low-fat dairy products in ample amounts. It also includes fish, poultry, and legumes, as well as nuts and seeds. The DASH diet is low in saturated fat, trans fat, and total fat.

    What to eat on a DASH diet?

    The recommended servings from each food group for a 2000 calorie-a-day looks like this :

    Whole Grains – 6 to 8 servings a day

    One serving includes: 1 slice of whole wheat bread, 1/2 a cup of cooked cereal, rice, or pasta

    Whole grains have more fiber and nutrients while being low in fat.

    Vegetables – 4 to 5 servings a day

    Tomatoes, carrots, broccoli, sweet potatoes, greens, and other vegetables are full of fiber, vitamins, potassium, and magnesium.

    One serving includes 1 cup raw leafy green vegetables or 1/2 cup cut-up raw or cooked vegetables.

    Vegetables can be used in a stir fry and also can also be consumed as a main dish with a side of brown rice.

    Fruits – 4 to 5 servings a day

    Fruits are packed with fiber, potassium, and magnesium while being low in fat.

    One serving includes One medium-sized fruit, 1/2 cup fresh, frozen, or canned fruit.

    Fresh fruits coupled with a dollop of low-fat yogurt can be the dessert that accompanies the meals.

    If buying canned fruits, make sure there is no added sugar

    Dairy – 2 to 3 servings a day

    Fat-free/low-fat milk, yogurt, cheese, and other dairy products are major sources of calcium, vitamin D, and protein.

    One serving includes: 1 cup skim or 1 % milk, 1 cup low-fat yogurt.

    Low-fat or fat-free frozen yogurt should be added to your grocery list. Avoid regular and even fat-free cheese as they are typically high in sodium.

    Lean meat, poultry, and fish – 2 servings or less a day

    Meat can be a rich source of protein, B vitamins, iron, and zinc.

    One serving includes 1 egg or 30 grams of cooked meat, poultry, or fish.

    Eat heart-friendly fishes like salmon that are high in omega 3 fatty acids.

    Use healthier methods of cooking like baking, broiling, grilling, or roasting instead of frying the meats and fish in fat.

    Nuts, seeds, and legumes – 4 to 5 servings a week

    Almonds, beans, flax seeds, sunflower seeds, peas, and lentils are great sources of magnesium, potassium, fiber, phytochemicals, and protein.

    One serving includes 1/3 cup nuts, 2 tbsp seed or nut butter, or 1/2 cup cooked beans or peas.

    Always stick to moderate amounts of these servings as this food group is high in calories. Nuts are also high in MUFAs and Omega-3 fatty acids.

    Tofu and tempeh can be good meat substitutes for the protein requirements.

    Fats and oils – 2 to 3 servings a day

    Fats are necessary to absorb essential vitamins. The DASH diet limits fats to less than 30 % of daily calorie intake, with a special focus on healthier fats. As saturated and refined fats increase the risk of heart disease, diabetes, and obesity.

    Healthy options for fats include avocados, low-fat cheese, and yogurt, dark chocolate, nuts, olive oil.

    One serving includes 1 tsp soft margarine, 1 tbsp mayonnaise, or 2 tbsp salad dressing.

    Limit the use of butter, cheese, whole milk, cream, and eggs along with foods made solid shortenings, palm, and coconut oils.

    Avoid trans fat, found in such processed foods as crackers, baked goods, and fried foods. Read labels to choose foods that are low in saturated fat and free of trans fat.

    Desserts/Sweets: 5 servings or fewer a week

    Choose sweets that are low fat and low in calories, like sorbets, fruit ice, or low-fat cookies.

    Swap your regular coke for a diet one, but low-fat milk or even water is always a better option.

    The plan also advises you to limit sweets, sugary beverages, and red meats.

    People with diabetes on this plan should reduce their sodium intake to 1,500 milligrams per day.

    NOTE: The traditional DASH diet can be low in fat and too high in carbohydrates for those with diabetes. Lowering your carb intake and adding in more unsaturated fats through foods such as oils, nuts, seeds, and avocado can help you control your blood sugar levels and give you more energy.

    Depending on your weight, height, gender, age, and activity level your calorie needs may differ. To find out more about if the DASH diet meal plan is suitable for you, contact us at info@activeat.in.

    Why the DASH diet?

    Unlike temporary diet fads that are quick fixes for weight loss, DASH is all about inculcating a healthy lifestyle in the long run.

    Numerous studies have shown that the DASH diet can reduce hypertension and high blood pressure.

    By following the DASH diet, blood pressure can reduce by a few points in just two weeks. Over time, the top number of the blood pressure (systolic blood pressure) could drop by 8 to 14 points, which can make a significant difference in health risks.

    High blood pressure is one of the risk factors associated with Type 2 diabetes.

    DASH diet has also shown to improve blood sugar, improve insulin sensitivity, high cholesterol and promote weight loss in conjunction with diet and exercise. All these decrease risks of the development of Type 2 diabetes and are essential for diabetes management.

    This type of eating plan may be helpful for individuals with prediabetes or who are at risk for type 2 diabetes.

    The DASH diet has also proven to be a great diet plan for the general population as well. It has shown to significantly lower total and LDL-cholesterol (referred to as the “bad” cholesterol) levels in patients with borderline-high and high cholesterol.

    Several studies have shown that the DASH diet has been independently associated with a 20 % reduced risk of a diagnosis of the disease and also lowering health complications in those already afflicted with Type 2 diabetes.

    Further research in Diabetes Management and The FASEB Journal also found this diet helped lessen episodes of hyperglycemia (excess glucose in the blood) and control blood glucose levels in children with Type 1 diabetes.

    Because of the diet’s effect on weight, insulin sensitivity, and glycemic control, it works well for people with prediabetes and type 1 and types 2 diabetes.

    DASH and Sodium Diet :

    In a Standard DASH diet: You can consume up to 2,300 milligrams (mg) of sodium a day.

    Lower sodium DASH diet: You can consume up to 1,500 mg of sodium a day.

    Both versions of the DASH diet aim to reduce the amount of sodium in your diet compared with what you might get in a typical Indian diet, which can amount to a whopping 3,400 mg of sodium a day or more.

    If you aren’t sure what sodium level is right for you, talk to your nutritionist or physician.

    How you can cut back on sodium :

    Although the food groups in the DASH diet are naturally low in sodium. There are ways you can further reduce your sodium intake :

    • Using sodium-free spices or flavorings with your food instead of salt
    • Not adding salt when cooking rice, pasta, or hot cereal
    • Rinsing canned foods to remove some of the sodium
    • Buying foods labeled “no salt added,” “sodium-free,” “low sodium” or “very low sodium”
    • One teaspoon of table salt has 2,325 mg of sodium.

    DASH diet and Alcohol

    Excessive alcohol consumption can increase blood pressure. Limit alcohol consumption to no more than 2 drinks or less per day.

    Practical ways to begin the DASH diet :

    DASH is not a temporary eating plan. It’s designed to be a lifelong part of diabetes nutrition.

    • Start gradually – If you eat only 1 or 2 servings of fruits and vegetables a day, try to add an extra serving at lunch and dinner.
    • Increase whole grains by adding 1 or 2-grain servings as whole grains.
    • Cut out sodas and leave the salt shakers in the cabinet.
    • Increasing fruits, vegetables, and whole grains gradually can also help prevent bloating or diarrhea that may occur if you aren’t used to eating a diet with lots of fiber.
    • Celebrate your milestones and forgive your slip-ups – It’s a long-term lifestyle change, always pick up where you left off.
    • Add exercise you enjoy – In addition to the DASH diet, will help lower blood pressure. Aim for at least 150 min/week of physical activity, or about 30 min daily on most days of the week
    • Get support – From your physician and/or nutritionist, get the right approach to stick to your DASH diet.
    • Reduce portion sizes
    • Consider eating smaller meals more frequently during the day
    • Limit intake of fatty meats, high-fat dairy, and added fats
    • Drink water or seltzer water instead of sweetened beverages
    • When you start the DASH diet, check your blood glucose levels more frequently than usual to learn how this plan affects your glycemic control.
    • Using a shopping list can help with meal planning and also help to ensure that healthful foods are purchased.
    • If you are unfamiliar with healthful cooking methods or cooking in general, watch healthy cooking videos (available online on YouTube).
    • Set small goals on a weekly basis to include a fruit and/or vegetable at each meal and snack.
    • Aim to eat at least one meatless meal each week. Meatless meals emphasize plant-based protein sources, including legumes, tofu, tempeh, and meat substitutes
    • When dining out, you can request that foods are prepared without added salt, asking for sauces and salad dressings on the side, substituting a salad for fries, limiting bread, drinking water or seltzer, and eating half of the meal and taking the rest home for another meal.

    Conclusion :

    The appeal of the DASH diet is that it is practical and easy to begin. Requires no expensive, hard to find supplements or food are required for this diet. This diet promotes the consumption of nutrient-dense foods containing vitamins, minerals, and fiber.

    It is also easy to sustain for the long term as there are no hard restrictions of any major food groups, just recommendations to eat small amounts of red meat, desserts, and fats.

    Although it isn’t a commercialized diet, ACTIVeat can curate DASH-friendly meal plans with low-sodium meals.

    Following a healthy eating plan is key to managing diabetes nutrition. With the DASH diet, you can love what you eat while still managing your diabetes and protecting your heart. It’s all about moderation and balance.

    A quick look at a 2,000-calorie DASH plan :

    6 to 8 servings of whole grains

    4 to 5 servings of vegetables

    4 to 5 fruit servings

    2 to 3 servings of dairy

    6 or fewer servings of lean meat, fish, and poultry

    Include about 4 portions of nuts, seeds, and legumes weekly

    Macronutrient goal of a DASH diet :

    • Total fat: 27% of calories

    • Saturated fat: 6% of calories

    • Protein: 18% of calories

    • Carbohydrates: 55% of calories

    • Cholesterol: 150 mg

    • Sodium: 2,300 mg (A lower goal of 1,500 mg sodium considered better)

    • Potassium: 4,700 mg

    • Calcium: 1,250 mg

    • Magnesium: 500 mg

    • Fiber: 30 g

  4. 7 Reasons Why You Should Try A Meal Delivery Service

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    Healthy eating especially during work from home when all the snacks are just a few feet away in your kitchen can be a challenge.

    But what if all the effort of planning, shopping, and chopping could be eliminated and you got perfectly calculated macros with portion control and variety on your table every day?

    That’s where meal plan delivery services come in handy. They win over consumers with convenience, variety, health, and less food wastage.

    You must’ve heard about it from a friend or seen it on social media about how these meal prep services help eliminate the legwork and take out the effort of worrying about food completely out of your daily schedule. But is this something you should try? The concept is simple: a company delivers meals to your door and you eat them. But are meal delivery services worth it?

    Let’s look at the pros of a meal delivery service :

    Reason # 1

    Saves You Time

    This is a big one. Meal delivery services can help you maximize your downtime and help you save the most precious commodity you have, time. You have so much to do during the day and not enough time. A good meal delivery service will help you cut down the time of doing grocery shopping, cooking, and cleaning. Including the effort to search and plan a menu as well as YouTube how to cook healthy recipes. You can now have more time for your work commitments, the workout you’ve been postponing for next Monday, friends, family, or just some more time to relax.

    Reason # 2

    Avoid food wastage

    So you decided to eat healthily and bought a ton of fruits and vegetables, and now you have to throw out the rotten food you never actually got around to eating, sounds familiar?

    Getting your meals pre-delivered means not having to buy more than you need, less food in the trash, and more money in your bank account. A meal delivery service buys your ingredients for you as well as sends you only the food that you need for the day in biodegradable packaging, so you reduce food and packaging wastage while saving time and money. It’s a win-win sitch.

    Reason # 3

    Better Sleep

    Okay, this one is a long shot. But, hear us out. With all your meals taken care of for the day, week, or month, you can relax about your meal planning. And when you don’t have to spend time and energy thinking about what to eat for your breakfast, lunch, or dinner, it takes a massive load off your decision-making fatigue. This lowers your stress drastically, which in turn will translate to a better shut-eye at night.

    Reason # 4

    A Healthier You

    With your stress of planning and kitchen work being reduced, you are already on the right track for better mental health. The meal delivery service also helps you choose healthier food ahead of time, complete with calculated macros and portion control. The more variety of nutritious food that goes into your body, the more success you will have with starting and following an exercise routine to complement your healthy eating. This will also translate into how you feel every day, or when you look in the mirror. And a healthier you will be a happier you.

    If you’re following a specific diet plan, like low carb, high protein, keto, or even have any allergies or dietary restrictions, meal delivery services can make it easy to curate your meal plans accordingly. They will cater to your special diet needs like gluten-free, dairy-free, vegan, low carb, etc.

    Reason # 5

    Develop consistency and achieve your body goals

    When you pay for your meal delivery service, you will inadvertently get into a routine. You will eat the food that is delivered to you and it will make it easier to not order junk food when you get snacky.

    You avoiding impulse purchases online, it will help you save money as well as develop healthier habits while you stick to your goals.

    When you develop the consistency and accountability to work on yourself every day, it will improve your health and help you achieve your body goals. This is a lifestyle change and not just a fad diet that you try for a week and give up on.

    Reason #6

    Delicious with a side of a variety

    Your pre-made meals have a ton of variety. And let’s face it, the taste is what will make it stick. Healthy eating has earned a bad rep, but it doesn’t have to be bland and boring. A ton of different options beyond just breakfast, lunch, snacks, and dinner including desserts sounds much better than eating boiled chicken and vegetables in the name of health.

    With their constantly evolving menus, you get the opportunity to try new dishes from a diversity of cultures you may not have otherwise and could reward yourself with the experience of discovering new foods you love!

    The kitchens are run by professional chefs which provides the added benefit of eating quality food that would be served in a restaurant but at a fraction of the price. And these meal delivery services are businesses, which allows them to source fresher and higher quality ingredients in bulk that also make the food even more delicious.

    Reason # 7

    Health, uncomplicated and effortless

    When you decide to pay for a service, it should make your life easier. And when you choose a meal delivery service, you’re essentially making a lifestyle change that is effortless.

    And so, a meal delivery service should be at the very top of your priority list. You spend days deciding on a particular item you want to purchase from Amazon, for the same 5-minute investment you can now choose your meal plans online. It’s extremely easy to get started.

    You sign up, choose your health and fitness goals or talk to an expert, choose your meal plan, and checkout. With this, you just bought yourself healthy food, peace of mind (and really, can you put a price on that ) and extra few hours in the day to do what you like.

    Your friends and family will love the healthier and happier version of you and be inspired to make positive changes themselves. You also support local businesses when you invest in your health with these meal delivery services.

    What should you consider before investing in a meal delivery service?

    If you’re thinking about purchasing from an online meal delivery service, not all companies have exactly the same offerings. As you conduct your own research, look for :

    Quality of Ingredients :

    Does it matter to you if the ingredients in your meals are local, organic, non-GMO, sustainable, or fresh? What about sourcing animal products? If anything is unclear about where the ingredients are sourced from, don’t hesitate to ask. And, will the ingredients in each meal help to support your health and wellness?

    Variety/Types of Recipes:

    Many companies have sample menus online where you can see if the types of meals they provide are the ones you enjoy eating. It’s great to try new things, but it’s handy to know that you are getting at least a few meals a week that you know you’ll enjoy. How much variety is there from week to week? Does the menu change weekly, biweekly, monthly? Can you pick and choose, or is the menu plan set for you?

    Time Consumption:

    How long do meals take to get delivered to you? How long will it take to heat your meals? When should you book the meal plans for delivery to begin at a chosen date. Do you need to do any prep work for your meals? Are utensils provided?

    Cost:

    Different Meal delivery services are priced according to their offerings, so they vary accordingly. Based on your budget and your health goals, look at the pricing that suits you best. Research online or ask the service themselves. You can also compare it to how much it will cost you if you cook yourself. If you’re a family, consider how you can buy according to the serving sizes.

    Options available :

    Can you book a trial meal ? Choose from how many meals you want in a day? Or what is the subscription structure like. How big are the portion sizes and what are the macros?

    We all have different appetites, so it’s worth looking into reviews about this or asking the company if they can give you an approximate yield of food provided.

    Dietary Restrictions:

    Are there options if you have allergies or dietary restrictions, or can you request substitutions? Many services also have plans that follow the popular diets like vegan, low carb and keto. If you have severe allergies, you’ll want to ask about cross-contamination in the prepping process.

    Packaging:

    Meal kit delivery services can use a lot of packaging, as each component of a meal can be wrapped separately and there is also the box itself that the full meal arrives in. Check if the packaging is plastic, or is made from a material that is more Eco-friendly and sustainable.

    You can ask if the containers are biodegradable or you can reuse the containers for storage to avoid wastage.

    Subscription Commitment:

    Do you need to commit to a certain number of meals every day, or can you order whenever the mood strikes? Can you pause your subscription if you are going away for business or traveling with family and friends? Can you skip or stop the service at any time?

    The positive takeaways of a meal delivery service :

    • Allows you to explore new foods and flavors
    • Helps you understand health, nutrition, and your body better
    • Cut down on food waste, since you are getting exactly what you need
    • Offer options for different popular diets, allowing you to stick to your culinary nutrition goals
    • Be a healthier alternative to ordering food online every day.
    • Give you more time to pursue interests aside from cooking and cleaning.

     

    At ACTIVeat, we deliver nutritious and delicious meals right to your doorstep. From Low Carb to Vegan to Keto, we have meal plans to cater to any and all of your health and fitness goals.

    We’re here to help! Talk to our experts or ask us any questions if you have any doubts before choosing the path towards a healthier and happier you!

  5. Food myths busted : Sugar edition

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    Is sugar really the big bad villain we make it out to be? The truth may be sweeter than you think.

    While it’s easy to blame sugar for all our problems, there is a lot of misinformation about how all the sweet stuff harms your health. Sugar is not exactly a health food, but will be cutting out sugar completely really help you lose weight? Or are some sugars healthier than others?

    Turns out, the answers might not be what you think.

    Here’s a look at 4 things even health nuts may not know about sugar – and how it can factor into your diet.

    Myth #1: All sugar is bad for your health

    Truth: When your nutritionist and doctor tell you to eat less sugar, they mean less ADDED sugar.

    Added sugar is sneaky, it can be found in the most unexpected of products, from pasta sauce to instant oatmeal and peanut butter. But added sugar is NOT the same as the sugar found naturally in fruits and milk.  

    These naturally occurring sugars are packaged with vitamins, minerals, nutrients, and fiber that our bodies can use to manufacture glucose and to slow down the rate of sugar absorption by the body.

    Foods like fruits, milk, unsweetened yogurt also tend to contain overall less sugar. Fruit is also filled with antioxidants and other nutrients that are great for fighting disease, stabilize your blood sugar, and more. So you can load up on fruits with no worries.

    While foods like desserts filled with refined sugars, sugary drinks, sodas, or packaged foods tend to have added sugar to make them taste sweeter.

    As many people rely on quick, processed foods for meals and snacks. Since these products often contain added sugar, it makes up a large proportion of their daily calorie intake.

    Key takeaway : Don’t worry about things like whole fruit or plain dairy (like milk or unsweetened yogurt). Sources of added sugar — desserts, sugary drinks, or packaged foods — are the things you need to keep an eye on.  

    They’re troubling because they don’t provide any nutrients – just excessive calories.

    Dietary guidelines suggest limiting calories from added sugar to less than 10% per day.

    Myth #2: Sugar-Free stuff is the right way to go

    Truth: It might be tempting to pick up the zero-calorie beverage or the sugar-free doughnut, but making this swap is not really the healthier choice.

    Consuming artificial sweeteners like saccharin, aspartame or sucralose are linked to weight gain, higher risk of blood pressure, type 2 diabetes, and metabolic syndrome, according to a cross-functional analysis of 37 studies done by the Canadian Medical Association Journal.

    Evidence also suggests that they can have a negative effect on blood sugar and cause an imbalance in the gut bacteria levels, which can put you at risk of related health problems.

    A study done by researchers at the Yale University School of Medicine found that if you eat artificially sweetened foods that are low in calories, it may cause you to indulge in high-calorie foods later in the day.

    Some studies also show they can alter the taste to make less-sweet foods undesirable, and increase inflammation in the body, as reported by the Arthritis Foundation.

    Key takeaway : Go for real, natural sugars, rather than artificial sweeteners. Choose honey and good old white/brown sugar (in moderation).

    Sugar isn’t necessarily the villain. You just need to watch how much you consume.

    Many people who use artificial sweeteners, tend to eat a little more thinking they can afford to do so as they’ve saved up on calories. In the end, it’s better to just eat less real sugar than swap it for an artificial sweetener.

    Myth #3: Completely cutting out sugar will help you lose weight

    You hear it everywhere, going on a low- or no-sugar diet will help you lose weight.

    Truth: Humans need glucose to survive. Too much sugar can lead to long-term health problems like weight gain. But it’s a basic block of fuel our body runs on.

    Yes, limiting your sugar intake can help you reach your weight loss goals. But only if you’re also mindful of your overall calorie intake.

    It’s very easy to swap sugary foods for other foods that actually pack more calories, which can lead to weight gain. A low- or no-sugar diet cannot guarantee weight loss. Mindful eating can.

    The usual sugar-free suspects, like sorbitol or sucralose, are high in carbohydrates and/or calories.

    Key takeaway : Choose natural, unprocessed foods, while adding less sugar to it. You can gradually cut the amount of sugar you take in your smoothie or tea. It’s unrealistic to eliminate ALL sugar from your diet. From fruits to potatoes all contain sugar.  

    The Indian dietary guidelines suggest 6 teaspoons of added sugar ( or 25 grams) per day. Ultimately, It’s all about — you guessed it — moderation.

    Monitoring your daily calorie intake and quality of food as well as exercise will help your weight loss journey.

    MYTH #4: Sugar is the root of all of your health problems.

    Truth: Sugar is not the main reason behind obesity, diabetes, and tooth decay.

    Obesity: Usually people assume if you’re overweight, it’s because you gorge on a lot of sugary desserts. But the truth is, it’s when your overall calorie count is over the healthy range, it might create those love handles and a jelly belly.

    Too much of even starchy foods like potatoes, rice, and cereals may cause you to add on the kilos.  So, if you’ve put on a few kilos, don’t put all the blame on sugar. An American Journal of Clinical NutritionTrusted Source study that followed more than 350,000 adults for over a decade found that added sugar consumption was not linked to an increased risk for death.

    If you eat a lot of sugary foods, like cake and cookies, and drink sugary sodas and juice, you will gain weight. But that’s because you’re ingesting a lot of calories, period, not because sugar is inherently fattening.

    Sugary foods have a ton of calories and are usually heavily processed. But the simple math here is – if you eat more calories than your body can burn, you will gain weight.

    Diabetes: Another common misconception is sugar causes diabetes. Probably because blood sugar levels are affected by diabetes, and sugar consumption has to be managed for a diabetic.

    But diabetes is in reality a result of an inactive lifestyle, poor dietary choices, and genetics. If you’re genetically predisposed to diabetes or lead an unhealthy lifestyle, including being overweight, not exercising, or smoking, your chance of developing diabetes increases.

    There is no direct link between sugar consumption and the development of diabetes. But additional calories, which can come from sugar, are consumed and not burned, they may be stored as fat. That accumulation of fat contributes to obesity, which is a risk factor in the development of type 2 diabetes.

    Tooth Decay: Eating sugar causes cavities. The reason your mom took away all that candy, turns out, was a giant lie.

    Tooth decay is not directly caused by sugar; any substance that lingers on your teeth contributes to it. 

    If your teeth come in contact with sugary foods and drinks, decay can result. But that’s only if those sugary substances sit on your teeth for a long time. Your teeth can also be damaged if all sorts of other foods are in contact with them for prolonged periods – including, fruit, bread, or oatmeal.

    Plaque starts forming on your teeth the minute you eat or drink something. If you don’t get rid of it, it will eventually erode the enamel on your teeth, creating tiny holes that are the very start of cavities.

    To prevent tooth decay, then, it’s best to brush your teeth after eating. Even rinsing your mouth with water can help. If you’ve eaten foods that can easily get stuck in your teeth, like raisins, dry cereal, popcorn, or raspberries, a thorough job of brushing, flossing, and rinsing your teeth is critical

    Key takeaway : Treat yourself to that occasional sweet on Sunday, but make sure you don’t go over your calorie limit for the day, exercise to burn it off and brush your teeth well!

    In defense of sugar

    Sugar isn’t a healthy food, but it’s also not the demon that it’s sometimes made out to be. While most of us could stand to have less of it, it’s perfectly fine to have a little bit. So go ahead and enjoy the occasional sweet treat — without a side of guilt.

    Head on to ACTIVeat bakery to choose some tasty and healthy desserts to enjoy 😉

  6. 9 Foods that build your stamina naturally

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    Almost all foods provide the body with energy, but certain foods help build stamina naturally to help you stay alert and increase productivity.

    Many people feel tired or run-down at some point during the day. A lack of energy could affect your daily activities and make you less productive. 

    Although you may find yourself craving a bag of chips or a sweet beverage during your mid-afternoon slump, try to keep in mind that items high in fat and calories can leave you feeling fatigued because they require more energy to digest.

    While they give a quick hit of pleasure because they boost serotonin, the brain chemical that helps regulate mood — which will cause your blood sugar to spike and give you a short-lived high that ends in a crash. The subsequent drop in blood sugar leaves you tired and hungry again.

    But, is there an easy remedy to tackle this problem? Absolutely.

    There is a wide variety of foods that boost your energy and build stamina in your daily life. With the intake of the right foods, you can increase your ability to sustain the prolonged physical or mental effort. 

    So, if you are feeling low and tired, including some of these power foods in your diet to keep you high on stamina:

    Fruits

    1.Banana

    Bananas may be one of the best foods for snacking, as they are high in energy and nutrients. So, when it comes to increasing your stamina, bananas are an excellent option.

    One medium-sized banana contains 105 kilocalories of energy, 27 g carbohydrates, and 3 g of fiber.

    A rich source of potassium, complex carbohydrates, fiber, and vitamin B6, all of which help boost energy levels and increase your stamina. The magnesium in bananas also helps boost metabolism and is a cost-effective energy source that increases exercise endurance.

    Bananas are also considered a great pre-workout snack. A study showed that eating a banana as a carbohydrate source during a 75-km cycling performance increases stamina and endurance.

    Besides, they also increase the release of dopamine, the feel-good hormone in the body, which can help fight fatigue.

    2. Oranges

    This popular citrus fruit is known for its delicious taste and high vitamin C content. Oranges are also a healthy source of fiber, thiamine, folate, and antioxidants. They have multiple health benefits including their fatigue-reducing effects.

    One orange can provide as much as 106% of the RDI for vitamin C.

    The antioxidant compounds may also help reduce oxidative stress in the body. Research has shown that oxidative stress could promote feelings of fatigue. Therefore, the antioxidant protection provided by compounds in oranges may be able to help decrease fatigue.

    A study in the journal Antioxidants notes that young adult male students who have higher levels of vitamin C may also have a better mood and may be less likely to experience confusion, anger, or depression.

    One study showed that 13 women who consumed 17 ounces (500 ml) of orange juice and did one hour of aerobic training three times a week for three months saw decreases in muscle fatigue and experienced improvements in physical performance.

    Vegetables

    3. Sweet potatoes

    Sweet potatoes are sweet, starchy root vegetables that are rich in vitamins, minerals, antioxidants, and fiber. They provide a number of health benefits and are easy to add to your diet.

    100 g of sweet potato provides 86 kcal of energy, 20 g of carbs, 2 g of protein, and 3 g of fiber, 28% of the RDI for manganese, and 438% of the RDI for vitamin A.

    Their carbohydrate content helps provide energy. And the fiber helps to slow the body’s absorption of these carbohydrates. This may make them a good option for sustained energy throughout the day.

    A study conducted on people with diabetes found that complex carbohydrates and fiber take a longer time to digest. Thus, they supply energy and help you stay alert for a longer time.

    The manganese found in sweet potatoes helps in metabolizing nutrients to release energy constantly.

    You might often avoid potatoes for the fear of gaining weight. But, sweet potato is a nutritious source of energy for those looking for an extra boost, the delicious taste being an added advantage.

    4. Beetroot

    Beetroot is a low-calorie, low-fat vegetable that has gained popularity recently for increasing stamina and energy.

    Beets are packed with carbohydrates, fiber, and sugar for a sustained energy boost.

    One cup of beets (136 grams) could provide up to 3.8 grams of fiber and 9.2 grams of natural sugars.

    Beets are also high in natural sugars. These sugars can provide energy throughout the day

    As a study in the journal Food Science and Biotechnology notes, beets may provide the body with a great source of antioxidants and nutrients that help improve blood flow which allows more oxygen to be delivered to the tissues. This has the ability to increase energy levels, especially for athletic performance.

    The naturally occurring high levels of nitrates increase the blood nitric acid concentration which in turn provides continuous stamina and builds exercise endurance.

    It is recommended to start your day with a glass of beetroot juice before exercising will make your body work for long hours without feeling exhausted. Beetroot is also rich in vitamin A and C — both help in building stamina and reducing fatigue.

    You can consume beets as dried beetroot chips or cooked beets as well.

    Beans and legumes

    5. Beans

    There are numerous types of beans, their nutrition profiles are very similar. They are a rich source of carbohydrates, fiber, and protein.

    Beans are a natural source of energy. 100 g of beans contain 337 kcal of energy, 23 g of protein, 61 g of carbs, and 15 g of fiber.

    The starch in beans is digested slowly, which helps maintain stable blood sugar levels and gives you steady energy. Additionally, beans contain antioxidants that can help fight inflammation and promote energy

    Soybeans, black beans, and black-eyed peas are among the most famous kinds of beans.

    These beans are good sources of folic acid, iron, manganese, and magnesium, which are involved in energy production and help with the delivery of energy to every cell in the body.

    Magnesium is necessary for accelerating biochemical pathways and releasing energy.

    Soybeans are the richest source of plant proteins and one of the best foods to increase stamina. They are high in insoluble fiber, vitamins, and minerals.

    Beans are rich in nutrients and a great source of natural energy and make for a delicious quick and easy lunch dish.

    6. Nuts

    Nuts are considered a great instant-energy snack. A fistful of nuts is packed with proteins, bioactive compounds, and polyunsaturated fatty acids. Making it a healthy snack to build stamina.

    Nuts contain a blend of protein, fats, and some carbohydrates to provide energy throughout the day.

    Nuts are typically also rich sources of vitamins and minerals like magnesium, calcium, or phosphorus.

    The omega-3 fatty acids in the nuts help build exercise endurance and increase blood flow to the working muscles.

    Omega-3 fatty acids also act as an ergogenic supplement (substances that increase athletic performance) to improve the health and energy of muscles for exercise efficiency.

    A study in the Journal of Parenteral and Enteral Nutrition noted that these fatty acids may help reduce inflammation, which may also reduce fatigue.

    Most nuts like almonds, walnuts, and cashews have high calories and an abundance of proteins, carbs, and healthy fats. These nutrients can provide you with a slow release of energy during the day.

    Antioxidants present in the nuts also increase energy levels and help with inflammation and antioxidant protection.

    Nuts also contain other vitamins and minerals, such as manganese, iron, B vitamins, and vitamin E. These can help increase energy production and decrease tiredness.

    So, whenever you sense your energy levels dipping, reach for some almonds. These nutrient-dense nuts help in boosting metabolism, thereby improving your stamina.

    The icing on the cake is that a handful of almonds – a powerhouse of healthy fats – not only keep your brains and bones strong but also aid in weight loss. 

    Nuts are high in calories, as well, so people should be careful not to eat too many

    Grains

    7. Brown Rice

    Carbohydrates are the primary source of energy for the body, but not all carbohydrates are good for you.

    100 g of medium-grain brown rice contains 112 kcal of energy, 2 g of fiber, 2 g of protein along with essential vitamins and minerals.

    For better stamina, you need complex carbohydrates, as they release energy slowly into the blood, ensuring optimal energy levels throughout the day.  

    Brown rice is the perfect food for this. Not only is it a great source of complex carbohydrates, fiber, and Vitamin B, it is much better than white rice. Unlike white rice, brown rice is less starchy, making it easier to digest. This means you will feel full longer and have the energy for the day ahead.

    Brown rice is less processed and more nutritious. So, if white rice is a part of your regular diet, try and switch to brown rice.

    It takes longer for your body to break down brown rice, ensuring you have energy throughout the day. With every serving, you will get manganese, protein, fat, fiber, carbohydrates, phosphorus, iron, magnesium, phosphorus, and selenium.

    One cup of cooked brown rice contains 3.5 grams of fiber and provides about 88% of the RDI for manganese, a mineral that helps your enzymes break down carbohydrates and proteins to generate energy.

    One of the benefits of brown rice is that it retains fiber from the husk, which is not there in white rice. The absence of husk causes the carbohydrate content to be absorbed quickly leading to a spike and then crash in energy levels. The husk slows down carb digestion, releasing energy slowly.

    Additionally, thanks to its fiber content, brown rice has a low glycemic index. Therefore, it could help regulate blood sugar levels and help you maintain steady energy levels throughout the day.

    8. Oatmeal

    Oatmeal is a whole-grain cereal that can provide you long-lasting energy.

    Oats are rich in fiber, allowing the body to feel fuller longer. Making a great choice for breakfast.

    >As a study in The Journal of Nutrition notes, whole-grain oats are also a source of essential minerals, vitamins, and phenolic compounds, all of which may help energize the body.

    The beta-glucan and amylose content of oatmeal helps in the slow release of glucose. These soluble fibers form a thick gel when combined with water, which delays stomach emptying and the absorption of glucose into the blood.

    This may not only help in glucose management but also increase stamina and provide energy for longer.

    >Oats are rich in vitamins and minerals that help the energy production process. These include B vitamins, iron, and manganese.

    The combination of all these nutrients makes oatmeal a perfect food for sustained energy release and improving your stamina.

    Drinks

    9. Coffee

    Coffee is possibly the most well-known instant energy booster.

    If you crave a hot cup of coffee in the morning, you can continue this habit to help increase your stamina. The high caffeine content boosts your energy keeping the mind and body alert and more productive.

    Caffeine is a naturally occurring alkaloid present in coffee that reduces fatigue and tiredness. This compound can quickly pass from your bloodstream to your brain and inhibit the activity of adenosine, a neurotransmitter that quiets the central nervous system. In consequence, the production of epinephrine increases. This hormone stimulates the body and brain, making you energetic and better focused throughout the day.

    Coffee also contains antioxidants called polyphenols, which may reduce oxidative stress in the cells and help the body function better.

    But it is important to also remember that coffee is a stimulant, so you should consume it in moderation. Too much coffee may lead to energy loss as the body withdraws from the caffeine.

    Coffee is the first thing that people think of to boost their energy when they are feeling low.

    The best part is that if you have a single cup of black coffee, it only contains two calories.

    Foods you should avoid

    While most foods provide energy, the ones above focus on sustained energy. Foods that you should avoid as a quick fix for energy boost include:

    • fast foods or fried foods
    • added sugars
    • packaged snacks and candy bars
    • baked sweets such as cakes and cupcakes made using refined sugar

    For a healthier swap of your snacks and dessert cravings, you can also shop at ACTIVeat Bakery!

    TL;DR

    All food provides the body with energy, but this energy can vary greatly. Some foods, such as sugars and refined carbs, give the body a quick jolt of energy. However, more often, the body needs more sustainable energy from ingredients such as fruits, grains, and legumes.

    Ideally, ensure that you consume a combination of carbs and protein. Fruits like banana and apple, along with brown rice and whole oats will go a long way in improving your stamina. In addition to these foods, you can also include nuts and coffee in your diet.

    Nutrients like complex carbohydrates, proteins, omega-3 fatty acids, fiber, and vitamins are the energy boosters that boost your energy and build stamina in your daily life.

    So, if you want more energy, incorporate these foods into a balanced diet to stay active and healthy!

     

     

  7. What is a Vegan Diet ? A Beginners guide to Veganism

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    The vegan diet is on the rise, with more people deciding to become vegan whether motivated by health, concerns for the environment, or ethical treatment of animals. 

    A vegan diet focuses on plant-based food and beverages and abstaining from the consumption of all animal products and byproducts. The goal is to eliminate the use and suffering of living beings. 

    Although there are numerous health benefits of going vegan, there are concerns about its sustainability and nutritional deficiencies associated with it.

    Here we’re focusing on the dietary aspect of veganism that can help you make an informed decision about your journey into veganism. 

    What is Veganism?

    “Veganism is a way of living which seeks to exclude, as far as is possible and practicable, all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose.”The Vegan Society 

    Essentially vegans follow a plant-based diet and steer clear of meat, fish, dairy products (including eggs), and honey. Along with dietary restrictions, veganism also eliminates the use of products derived from animals like leather, wool, silk, and fur, cosmetics, and medications tested on animals, boycotting places that place animals in captivity like zoos or use them for entertainment such as circus, races, restaurants, etc. 

    The vegan diet is not automatically a low-carb or low-fat diet. It’s about cutting the meat, not the macros. 

    Vegan diets tend to include plenty of fruits, vegetables, beans, nuts, and seeds. Eating a variety of these foods will provide a wide range of important vitamins, minerals, healthful fats, and protein. However, some key nutrients come from consuming animal products. These nutrients include iron, protein, calcium, vitamin B-12, and vitamin D.

    Some adopt this lifestyle for its environmental benefits while some people choose to follow the vegan diet as it is thought to be one of the healthiest because it includes plenty of legumes as well as fruit and vegetables.

    Vegan diets tend to be rich in nutrients and low in saturated fats. Research suggests that when done right the diet can aid in weight loss, improve heart health, protect against cancer, and lower the risk of type 2 diabetes.

    Why Go Vegan?

    There are many reasons why people choose to go vegan, but there seem to be three main motivations behind their decision: health, ethics, and the environment. 

    Environment 

    Research from the University of Oxford found that a global switch to diets that rely less on meat and more on fruit and vegetables could save up to 8 million lives by 2050, reduce greenhouse gas emissions by two thirds, and lead to healthcare-related savings and avoided climate damages of 1.5 trillion USD. 

    Another study published in the journal Nature, also concluded that there are positive impacts for reducing your meat intake and going vegan too. Reducing animal product intake could cut global greenhouse gas emissions by more than 50%.

    And with the world’s population set to hit 10 billion by 2050, the environmental costs of the food system could rise by as much as 90 % over the next two decades. 

    Animal agriculture contributes more greenhouse gas emissions than all of transportation combined. It is estimated that animal agriculture is also responsible for up to 91% of deforestation.

    2500 gallons of water are needed to produce just 1 pound of beef, 477 gallons to produce a pound of eggs, and almost 900 for cheese, and 1000 gallons to produce for a gallon of milk.

    Animal agriculture is the leading cause of species extinction, ocean dead zones, water pollution, and habitat destruction. We could see fishless oceans by 2050. 

    And although we grow enough food to feed 10 billion people, much of the world goes hungry. 

    Shocking as these facts are, we do not expect everyone to go vegan, but adopting a healthier and more environmentally sustainable lifestyle, decreasing meat consumption can be a step in the right direction. 

    Ethics

    Many people go vegan simply because of their love for animals. 

    Understanding and learning about animal atrocities behind closed doors is what pushes many to make the switch. And avoiding animal products and byproducts is a way to stop the monetary support towards animal cruelty and death. 

    The Vegan society notes that about 60 billion land animals and over a trillion marine animals are used and killed to be used in the markets every year. 

    Even animals living on organic farms end up in slaughterhouses. Animals kept in zoos for entertainment purposes, in captivity, on race fields, being used for research and testing get exploited daily for human benefit and entertainment. 

    A vegan lifestyle encourages you to boycott such industries and stop this unnecessary exploitation of animals, their life and freedom.

    Want to learn more? We recommend these documentaries : 

    Health

    Fundamentally veganism is a plant-based diet that avoids the consumption of all animal products. 

    The vegan diet is generally considered to be higher in fiber and lower in cholesterol, protein, calcium, and salt than an omnivorous diet – but there are still misconceptions and concerns around cutting meat, fish, eggs, and dairy completely from our diets.

    A recent study involving 48,000 people over 18 years found that people who eat vegan and vegetarian diets have a lower risk of heart disease. 

    Various studies show that the vegan diet could be one of the healthiest diets, outperforming pescatarian and vegetarian, because the vegan diet is higher in fruit, vegetables, and legumes and the health benefits from this compensate for anything else.

    Health benefits include :

    Here are just a few of the effects of eating real, whole foods over time:

    Weight loss and easy weight management : 

    Many studies show that vegans tend to be leaner and have a lower BMI as compared to non-vegans [1,2]. 

    Several other studies reported that vegan diets are more effective for weight loss as compared to other diets, even when vegan groups ate until they were full, they still lost more weight as compared to people on a Western diet. [3,4,5,6,7]

    As many animal products are high in fat and calories, swapping them for low calories plant-based foods can help you manage your weight. 

    This means that a vegan diet has a natural tendency to reduce your calorie intake. This makes it effective at promoting weight loss without the need to actively focus on cutting calories.

    Although, there are a lot of vegan junk food options that are processed or high-fat plant-based foods available in the market, which can impede the weight loss process. Try and avoid those. 

    Disease Prevention: Whole-food, plant-based eating can prevent, halt, or even reverse chronic diseases.

    • Lower blood sugar: Vegans have up to 50-78% lower risk of developing type 2 diabetes [8]. They have lower blood sugar levels and higher insulin sensitivity [9,10]

    Vegans tend to consume more whole grains and nuts which naturally helps to reduce LDL cholesterol levels. [15]

    • Fewer symptoms of arthritis: A few studies have shown that a vegan diet has positive effects in people with different types of arthritis by reduction of joint pain, swelling, and symptoms as compared to those on a non-vegan diet. [16]

    • The comprehensive ACTIVeat vegan diet meal offers you health benefits and great taste without the hassle of planning, shopping, chopping, or cooking.

    Learn More!

    What to eat 

    • Vegetables: kale, spinach, tomatoes, cucumber, potatoes, bell pepper, avocados, onion, etc. 

    To boost your vitamin intake, mineral absorption, or gut health, add fermented foods like seaweed, kimchi, sauerkraut, and miso paste, plus a source of vitamin B-12 (like nutritional yeast)

    Always check the labels of your favorite products, vegan versions of almost all foods including imitation meats, cakes, biscuits, desserts, sauces, doughnuts, cheeses, milk, yogurts, ice creams are available in the market.

    ACTIVeat Bakery offers a variety of vegan cakes and desserts to satisfy your sweet tooth without compromising on your diet or principles! Shop Now

    What to avoid :

    • All animal proteins: Chicken, beef, pork, and seafood 

    • Eggs

    Do you need Supplementation? 

    Any diet where you limit an entire food group can put you at risk of nutritional imbalance. As veganism eliminates animal products, it could put vegans at risk of not getting enough iron, calcium, Vitamin B12, Vitamin D, and omega-3 in their diet, which puts them at an increased risk of conditions such as anemia and osteoporosis.

    Key nutrients and how to get them on a vegan diet : 

    • Vitamin B-12: Vitamin B-12 is mainly present in animal products. It protects the nerves and red blood cells. Plant-based sources of this vitamin include fortified cereals and plant milk. If fortified food is unavailable, you can take vitamin B12 supplementation as it is found in meat, fish, eggs, and dairy, but not in fruit or vegetables. It’s recommended that adults consume 1.5 micrograms of the vitamin per day.

     

    If this article has convinced you to look into veganism as a diet or even a lifestyle choice, here are a few more resources that you can look into to get more information :

    1. The book called Becoming Vegan by two Registered Dietitians, Vesanto Melina & Brenda Davis.
    2. A website called nutritionfacts.org created by a vegan physician, Dr. Gregor.
    3. A website called the Physicians Committee for Responsible Medicine. 
    4. Documentaries: On animals – Earthlings.

     

    The Bottom Line

    Veganism doesn’t have to be all or nothing. You can start by taking small steps and set realistic goals, making real changes. 

    One of the most powerful steps you can take to improve your health, boost energy levels, and prevent chronic diseases is to move to a plant-based diet. 

    If you’re thinking that moving to a plant-based diet sounds like a great idea, but you don’t know where to start. Don’t worry, you’re in the right place—we’ve got the tools, insight, and expertise to make the change easy and enjoyable.

    ACTIVeat will answer your questions, provide helpful advice, and share the techniques you need. Our comprehensive vegan meal plan will help you reach your goals in a wholesome and realistic way. 

    Find out more here!

     

  8. Beginners guide to Keto diet

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    What is the keto diet?

    The keto diet (short for ketogenic) is a very low carb, high- fat, and moderate protein diet that turns your body into a fat-burning machine.

    This involves drastically reducing your carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.

    Ketosis causes the body to produce small fuel molecules called ketones, which your body uses as an alternate source of energy when your blood sugar is in short supply. [1]

    So, when you eat very few carbs or very few calories, your liver produces ketones from fat. These ketones then serve as a fuel source throughout the body, especially for the brain. [2]

    The brain is a hungry organ that consumes lots of energy every day, and it can’t run on fat directly. It can only run on glucose. So on a Keto diet, the liver undergoes gluconeogenesis, which means “making new glucose.” In this process, the liver creates glucose for the brain to use. It manufactures glucose using amino acids, the building blocks of protein. [3]

    On a ketogenic diet, your entire body switches its fuel supply to run mostly on fat, becoming incredibly efficient in burning fat for energy. [3]

    This is great for weight loss and also numerous other health benefits. [4,5]

    Here is a detailed beginner’s guide to the keto diet :

    Keto restricts your intake of sugar and starchy foods, like pasta and bread. Instead, you’ll eat delicious real food with selective protein, healthy fats, and vegetables for nutrients.

    ACTIVeat Keto Diet plan contains everything you need – what to eat, what to avoid, and exactly how to do it.

    Can the Keto diet help you lose weight?

    Yes, a ketogenic diet can help you lose much more weight than a low-fat diet. This often happens without hunger. [10,11,12]

    A keto diet is an eating plan that focuses on foods that provide a lot of healthful fats, adequate amounts of protein, and very few carbohydrates. The goal is to get more calories from fat than from carbs.

    The diet works by depleting the body of its sugar reserves. As a result, it will start to break down fat for energy. This results in the production of ketones that the body uses for fuel. When the body burns fats, it can also lead to weight loss.

    Several studies show that a ketogenic diet is an effective way to lose weight and lower risk factors for disease. [14,15,16,17,18,19].

    It has been proven to be a superior weight loss diet :

    Increased protein intake provides numerous health benefits [20]

    Increased ketones [21]

    Improved Good cholesterol levels [22]

    Lowered blood sugar [23]

    Improved insulin sensitivity [24]

    Along with using your body fat as an energy source, keto diet can also help :
    Increase mental focus : Ketones are a great source of fuel for the brain Lower carb intake helps reduce sugar spikes improving focus and concentration
    Increased Energy & Normalized Hunger : A better and reliable source of energy, making you feel more energized. Fat makes you feel fuller naturally for longer, reducing hunger pangs.

    Other health benefits of keto

    Besides weight loss, studies have now shown that the diet can have a wide variety of health :

    • Diabetes: A ketogenic diet can help you lose excess fat and boost insulin sensitivity, which is closely linked to type 2 diabetes, prediabetes, and metabolic syndrome. [25, 26]. One study found that the ketogenic diet improved insulin sensitivity by a whopping 75% [27]. Additionally, 95.2% of the ketogenic group were also able to stop or reduce diabetes medication, compared to 62% in the higher-carb group. [28]
    • Heart disease: The ketogenic diet can improve risk factors like body fat, HDL cholesterol levels, blood pressure, and blood sugar [29]
    • Alzheimer’s disease: The keto diet may reduce symptoms of Alzheimer’s disease and slow its progression [30]
    • Epilepsy: Research has shown that the ketogenic diet can cause massive reductions in seizures in epileptic children [31]
    • Polycystic ovary syndrome: The ketogenic diet can help reduce insulin levels, which may play a key role in PCOS. [32]
    • Acne: High carb and sugary diet almost always cause skin lesions and inflammations to break out on the face. Keto always improves your skin. Lower insulin levels and eating less sugar or processed foods may help improve acne [33]

    Please note, that more research is still being conducted in these areas.

    What to eat and what to avoid on a keto diet?

    Rule of thumb: To reach ketosis. Avoid eating too many carbs.

    Foods to Eat :

    Here is a list of foods you should base most of the meals of the day around :

    • Meats and fish: Chicken, fish, lamb, and eggs.
    • Eggs: Omega-3 whole eggs.
    • High-fat dairy: Butter and cream
    • Nuts and seeds: Almonds, walnuts, flax seeds, sunflower seeds, pumpkin seeds, chia seeds, etc.
    • Healthy oils: Extra virgin olive oil and coconut oil
    • Avocados: Whole avocados or freshly made guacamole.
    • Low-carb veggies: Spinach, kale, broccoli, cauliflower, tomatoes, onions, peppers, etc.
    • Sweeteners: Stevia and erythritol
    • Condiments: You can use salt, pepper, and various healthy herbs and spices.

    Too complicated? Get fully personalized and curated Keto meals delivered right to your doorstep. Sign up for your ACTIveat keto meal plan!

    Let ACTIVeat’s team of nutritionists recommend a Keto based on your dietary restrictions and food preferences.

    Foods to Avoid :

    Here is a list of what you should avoid on a keto diet. Any foods with high carbs, both sugary and starchy kinds should be reduced or eliminated.

    • High sugar foods: Chocolates, cake, ice cream, candy
    • Sugar: White sugar, jaggery, honey, agave, maple syrup
    • Grains: Wheat, corn, rice, pasta, cereal
    • Fruit: Apples, bananas, oranges, exceptions include small portions of berries
    • Beans: Peas, kidney beans, lentils, chickpeas, etc.
    • Root vegetables: Potatoes, sweet potatoes, yams
    • Products labeled as low fat: These are highly processed and often high in carbs.
    • Sauces and Jams: These often contain sugar and unhealthy fats like mayo, pasta sauce
    • Sugar-free diet foods: These are often high in sugar alcohols, which can affect ketone levels in some cases. These foods also tend to be highly processed.

    Counting calories and carbs can be helpful at first. But if you stick to our recommended meal plan, you can stay on keto without even counting.

    What about drinks?

    • Alcohol: Due to their carb content, many alcoholic beverages can throw you out of ketosis. Your liver first metabolizes alcohol first, then ketosis. Occasional drinks are alright, but we do not recommend regular alcohol consumption as a part of the keto diet
    • Water is the perfect drink
    • Coffee or tea: Ideally, use no sweeteners, especially sugar and no milk.
    • Avoid lattes
    • Sodas, fruit juices, and smoothies should be avoided as well

    Who should NOT be on a keto diet

    Although it is considered safe for short-term weight loss purposes. Some groups should always be cautious. Please consult your doctor or a medical professional before starting the Keto diet if :

    • You are diabetic and are on medications like insulin
    • If you are a heart patient and take medication for high blood pressure
    • If you are pregnant or are currently breastfeeding
    • If you have any eating disorders
    • If you suffer from kidney disease or pancreatitis

    Risks and complications of Keto diet

    Although the Keto diet has numerous health benefits. Staying on a ketogenic diet can have an increased risk of the following health problems :

    • Fat build up in the liver
    • Vitamin deficiency
    • Kidney stones

    Make sure you consult your medical professional regarding any of these conditions.

    Keto flu: These symptoms are especially common at the beginning of the diet as your body adapts to its new energy source. This is usually over within a few days.

    • Constipation
    • Fatigue: Poor energy and mental function
    • Low blood sugar
    • Nausea and Vomiting
    • Increased hunger and Insomnia
    • Headaches
    • Decreased exercise performance

    How can you minimize these symptoms?
    You can start with a regular low-carb diet for the first few days. So your body can adapt to burning fat before you eliminate carbs completely.

    Drink lime water with salt and also take vitamin and mineral supplements to balance out the water and mineral changes that you might experience

    Avoid too much calorie restriction initially and eat until you’re full. Usually, a ketogenic diet causes weight loss without intentional calorie restriction.

    Conclusion:

    A ketogenic diet is great for weight loss and also for people with diabetes. It also has various other health benefits.

    It may not be suitable for certain people with underlying health conditions or elite athletes and those who wish to build large muscles and/or gain weight.

    Key Takeaways :

    Restrict your carbohydrates and proteins : Try to stay below 25g of total carbs per day. And eat between 0.8 g and 1 g proteins per pound lean body mass Do not starve yourself : Eat enough fat, as it is the primary source of energy on keto. You will not lose weight with calorie restriction on keto. Drink plenty of water : Staying hydrated will reduce hunger and regulate vital body functions. Avoid snacking between meals : Fewer insulin spikes can stabilize the progress. Fasting can be a great tool to boost ketone levels consistently throughout the day Exercise : Get the most out of your keto diet by adding 20-30 minutes of exercise a day.  Even just a small walk can help regulate weight loss and blood sugar levels.

  9. Do’s and Don’ts Of Intermittent Fasting

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    You are probably following an IF plan or are planning to begin with and maybe that’s how you landed on this blog. And if you are yet living under a rock and don’t know what IF is all about you can read my article on the basics of IF here

    After writing my previous article I got quite a few questions on what should one eat to break the IF, when should one exercise, what to avoid, etc. So, let’s begin!

    What should I eat during the fasting period?

    Firstly, you should be well hydrated before breaking your fast. You can break your fast by eating a small seasonal fruit and some nuts. Make sure not to go crazy on the fruits and eat 3/4 whole fruits. Post 15 to 20 mins you can eat a good breakfast which can include oats, dairy, eggs, lean meat, salads, etc.

    What should I avoid during the whole day?

    Avoid processed or packaged food and high starchy food which just gives a spike in your insulin levels and would make you feel more hungry as well, especially towards the end of the day.
    If you have a sweet tooth, like me :P, limit your desserts to twice a week and preferably have the desserts during lunchtime.

    When should I exercise?

    Working out on an empty stomach has shown to burn more fat than usual and if you have the energy you can workout first thing in the morning. Else, post your first meal is also cool. Don’t exercise pre or post your last meal, since you would feel hungry post-workout and would require a good amount of food intake to make up for it. Ideally, keep 2 meals to eat post-workout.

    What can I drink while fasting?

    Dihydrogen Monoxide is your best friend and you should have lots of it. Apart from that, you can also have black tea, black coffee, green tea, lime water/soda (no sugar), bone broth, or any drink which has 0-10 calories.

    Note:- Everyone is different and their needs would vary as well. The meals that you consume should be inside your Total Daily Energy Expenditure (TDEE).

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