A low-carb diet can be extremely helpful to shed those extra kilos and get back in shape. It is also quite healthy to keep your carb intake in check to reduce the risk of insulin resistance and diabetes. In a low-carb diet, you are expected to eliminate certain foods, you end up overeating what you are allowed to eat.
Apart from this, there are several other things you end up doing unintentionally that you shouldn’t when on a low-carb diet.
Here’s a list of top 5 mistakes people end up doing when on a low carb diet :
Low-carb doesn’t mean no-carb
Though the sentence seems quite self-explanatory when you start a low-carb diet, you don’t need to completely cut down your carbs. You need to ensure that your body is getting an adequate amount of macronutrients like proteins, fats, and carbs. Eating too few carbs will lead you to a carb crash and that might be worse for your body than any good. This might also make you believe that the low-carb diet is not for you.
Overeating “Allowed” foods
Going low-carb doesn’t give you a license to eat as much food that you are allowed to eat. When u follow a low-carb diet, u will have to cut down on milk that has approximately 11 to 12 grams of carbohydrates per cup. But to compensate for a fair share of macronutrients like calcium and protein you’ll have to shift to meat and cheese. Overeating meat and cheese has its own health risks and may lead to weight gain, as these foods contain a lot of calories. Thus let appetite be your guide and eat when you are hungry and stop when you are comfortably satisfied.
Skipping Exercise
Once you start eating a low-carb diet, the loss of weight (and water weight) might make you feel as though exercise is not necessary. But to achieve the results you wished for, and maintain them long term, you’ll need to get active rather than just dieting and no workout. You don’t necessarily have to do a harsh workout, but something as simple as a long walk after dinner would work along with a low-carb diet.
Relying on packaged foods
Products such as low-carb ice cream, meal replacement bars, and other packaged foods marketed as low-carb or sugar-free need close scrutiny before eating blindly. Packaged foods contain a lot of preservatives which lead to side effects and do no good to your body.
Forgetting fiber-rich food
Eating fiber-rich food is extremely important in whichever diet you are following. And the best source of fiber is enough vegetables and fruits. Fiber-rich foods prevent gas and intestinal disturbances, such as bloating and constipation. Some of the high fiber foods can be flax seeds, chia seeds, low-carb bran cereals, etc.
Conclusion:
A low-carb diet can do wonders for your body and can help you achieve your health goals only if followed properly. We end up making small mistakes unintentionally and then end up not so satisfied. Make sure to not make these mistakes and achieve your goals.
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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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An average Indian consumes almost 10.98 grams of salt per day, which is a whopping 119% more than the recommended limit of 5 grams a day by WHO (Journal of Hypertension).
Although sodium is an essential nutrient required for optimal functioning of nerves, fluid balance, and strong muscles, excess salt intake has been linked to increased risk of high blood pressure, a leading cause of heart disease and stroke (WHO)
Sodium occurs naturally in a lot of healthy foods like chicken and dairy products. And while salt is something unavoidable in regular meals, it’s possible Indians are consuming more than we need.
Why Us?
Popular snack brands like PepsiCo, Domino’s, ITC, Patanjali, Hindustan Unilever, Nestle, McDonald’s, Subway, and Burger King sell products with salt contents much higher than the threshold set by the country’s food regulator, the Food Safety and Standards Authority of India (FSSAI).
And people who eat these processed and packaged foods in urban areas and salted pickles in rural India might invariably end up eating unhealthy amounts of salt.
More than half of the dietary salt consumed comes from hidden sources such as processed foods, be it bread, processed meats (cold cuts and sausages), cheese, biscuits, cookies, cakes, and packaged munches like chips, crisps, and savory mixes.
Here are 7 sneaky signs you might be consuming excessive salt in your diet regularly.
SIGN 1: You are constantly bloated
Sodium is essential for maintaining fluid balance, too much salt can cause water retention (John Hopkins Study, 2019)
You might have swollen ankles or fingers in the morning, which could be due to excessive fluid build-up (edema) due to high salt consumption.
Additionally, high sodium diets include processed and packaged foods that are lower in fiber-rich foods and whole grains.
SIGN 2: You are constipated
Too much salt in your diet can cause the water in your intestine to move to other body parts to achieve fluid balance. And the foods that are usually high in salts are processed and may contain high amounts of fats and refined sugar which can also contribute to constipation.
Hydrating foods like fruits and fiber-rich vegetables can give you healthy bowel movements.
SIGN 3: Headaches keep happening
Sodium is required for fluid balance and a high intake of salt can lead to fluid imbalance. Dehydration can lead to headaches and if you are drinking enough water, your sodium intake could be putting your fluid balance out of whack and giving you frequent headaches.
SIGN 4: You want to drink water all the time
If you consume a lot of sodium, your body is going to signal that it needs more water to help balance things out. Excess sodium in the blood, caused by not drinking enough water on a regular basis, has made you dehydrated and makes you feel thirsty.
Sign 5: You feel like urinating a lot
Frequent urination is a crucial sign that you are consuming too much salt. You might feel an urgent need to wake up in the middle of the night to urinate. However, please ensure that you contact your physician regarding this symptom as it also occurs in other health conditions.
SIGN 6: You have high blood pressure
We all know that excess salt intake is linked to high BP. As sodium can pull excess fluid into the bloodstream to prevent imbalance and also cause damage to vessel linings in the long run, which can, in turn, lead to more heart complications.
So, it’s essential if you have elevated blood pressure already to step up your fiber game, reduce salt intake and eat lots of fruits and veggies.
SIGN 7: You crave more salty food
Regular food is boring and bland and you feel the need to add more salt to it? It could be because excess salt consumption has got your taste buds to adapt to the saltiness, so you also feel like eating more peanuts, chips, and other snacks.
So what’s the solution?
Add more fiber-rich foods like fruits and vegetables and whole grains into your diet, increase daily water consumption, check nutrition labels, and cut down on processed and packaged foods!
Please note: This is general information about excess salt consumption. Always consult your doctor and nutritionist before making any major dietary changes.
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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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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 :
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.
Want more Food for Thought? Follow us on Social Media
Eating salads for breakfast is becoming super trendy these days. They are super convenient to prepare and you can munch them while traveling to your work. The yummy combination of nutritious vegetables topped with sauces and nuts is a great way to start your day. They boost your mood and productivity, improve your digestion, and even help you lose weight.
Replacing your breakfast with a salad is the easiest way to add more whole foods to your diet. Read on to find out :
Salads boost your mood and productivity
What we eat for breakfast is a major mood enhancer and helps our productivity. Breakfast foods containing complex carbs also help us elevate memory, attention, and information processing
Research shows that green leafy vegetables like broccoli, lettuce, or cabbage provide some antidepressant benefits. Thus, adding them to your salads may further enhance your mood (1)
Enhances your digestion
Breakfast salads are rich in water and fiber, which can help your food to get digested easily. Fibers are either soluble or insoluble. Several foods contain both types of fiber Eg.
Insoluble fiber: whole grains, potatoes, beans, lentils, peas, most fruits, vegetables, nuts, and seeds
Depending on their ingredients, breakfast salads are likely rich in both types of fiber
Helps you lose weight
Salads are rich in fiber and water. They also require extensive chewing. Both these factors will help you reduce hunger and boost fullness, causing you to eat less.
Fruits and vegetables, which are primarily added in most breakfast salads, have very few calories. This is the major reason why salads help you to lose weight.
Breakfast salads replacing high-calorie, processed, quick breakfasts like pancakes or breakfast cereals rich in sugar becomes more beneficial in losing weight.
Boosts your overall health and protects you from disease
Salads are an easy way to include fresh fruits and vegetables in your diet. The nutrients and plant compounds found in this delicious combination benefit your health and protects you from diseases. For example, leafy green vegetables common in salads may protect against mental decline, type 2 diabetes, and heart disease.
Keep in mind that eating foods that are high in fat or rich in sugar frequently may increase your risk of heart disease or cause you to develop more belly fat, a risk factor for many chronic illnesses.
Conclusion :
Salads can be a healthy replacement for your traditional breakfast and will help you keep your heart healthy and ward off other chronic diseases. Garnish your healthy greens with nutritious toppings and your bowl may offer several benefits like improved digestion, disease protection, and weight loss. Munching your bowl of fresh fruits and vegetables is super convenient to prepare and eat. Make sure you include a rich source of complex carbs, proteins, and healthy fats. If you’re interested in shaking up your breakfast routine, a salad makes for a great morning meal.
You can also subscribe to ACTIVeat Salad Bowl Plans and get a new salad every day of the week! Get your wholesome crunchy goodness with delicious combinations of healthy flavors, handcrafted dressings, and quality greens only with ACTIVeat! Explore Plans
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.
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)
The hottest diet of 2020 is getting popular by the day, but are you doing it right?
This high-fat, low-carb diet is all the rage on Instagram with amazing before and after transformations and success stories that can inspire even the laziest of us into “going keto”.
The conflicting information on the internet and lack of long-term research studies on keto – can cause it tough to know what the results of high fat, very low carb diet will be.
But one thing’s for sure: The keto diet is super-restrictive, so it can be tough to get it “right.”
For instance, on this diet, you’ll have to stop consuming starchy vegetables, limit fruits, and avoid grains, sauces, juice, and sweets. And, you’ll need to load up on the good fats. Doing so will kick you into ketosis, which is the metabolic state that triggers your body to burn fat instead of carbs, which will accelerate your weight loss.
But because carbs are a part of just about every food we eat and fats have good and bad types, it can be easy to make mistakes here, especially if you’re a beginner to the keto lifestyle.
Avoid the following common mistakes of keto to help ensure you’re following this approach as safely as possible :
1.You’re not counting your Macros right
Immediately cutting off carbs: One day you’re gorging on rice and pasta and the next day you decide to go keto and eat only 20 grams of carbohydrates a day. A medium-sized apple has 25 grams of carbs, and this sudden radical change can lead to you not sticking to your diet and binge-eating your favorite high-carb highly processed junk food.
Eating too much protein: Keto calls for a high level of fats, a bit of protein, and very low levels of carbs. But if the protein intake is too high, it can prevent your body from going into ketosis, as it will first use up the protein before running on fat for fuel.
Not Eating enough fat: 75% of the calories you eat should come from healthy fats, 20% from protein, and 5% from carbs. Fat is satiating, so if you’re eating the right amount, you’ll minimize carb cravings, helping you stay in ketosis and promoting body fat burn.
What to do: Taper down your carb intake slowly, instead of quitting them immediately. Consult your nutritionist to do it right. OR Talk to us!
When following a keto diet, make sure that the majority of your calories are coming from good, healthy fats rather than proteins, such as butter or healthy oil – to be added to your meals and not just fatty meats.
A ketogenic diet is not low carb, high-protein diet. Fat should be the primary source of energy as ketosis is a delicate balance, and you can throw yourself out of it unknowingly.
2.Not taking your water intake seriously
Your focus might only be on what to eat and what not to. But water intake on keto is also equally important. The complete diet switch from carbs to fats can make you lose water and electrolytes. Carbs are stored along with water in the body, so as these stores are depleted, that water is lost along with them. And as the body flushes out ketones in the urine, water and sodium are lost too.
Water plays a very crucial role in helping your body systems functions properly. A low carb, a high-fat diet without enough water can lead to dehydration, constipation, dizziness, and other symptoms of keto flu.
What to do: Drink a large glass of water as soon as you wake up and then sip water regularly throughout the day, keep a water bottle by your side at all times. In addition to drinking enough water, you can combat this side effect with broth or adding a little extra salt to your food.
Don’t let your thirst be the only indicator to have some water. If you’re thirsty, it means that you’re already getting dehydrated, and we want to avoid going down this path.
If your urine is on the yellow side, then drink up! It means that you are not drinking enough water. You want it to be light or pale yellow.
3.You did not plan for Keto Flu
As your body changes its fuel source from carbs to fat, you might experience “keto flu”. Symptoms such as muscle cramps, grogginess, nausea, aches, and fatigue during the first two weeks of the keto diet. (Please note: It doesn’t happen to every person who starts keto)
So, if you aren’t aware of this or prepared for this, you may think something is drastically wrong and give up the diet completely.
What to do: You can help yourself through the transition period of low energy by planning out your meals or meal prepping, eating foods rich in potassium, magnesium, and sodium, as well as hydrating to help ease keto flu symptoms. Take supplements to balance your electrolytes.
You can also go for the ACTIVeat Keto Meal Plan, so our in-house nutritionists plan your transition seamlessly.
4.Not choosing the right fats
Fats are the main star of the diet. But don’t just focus on cheeses and cream. Excessive calorie intake will never cause you to lose weight, no matter what diet you follow.
What to do: When choosing, always include anti-inflammatory fats like Omega-3s, the type found in salmon, sardines, flax seeds, chia seeds, or even the fish oil supplements, if you’re not a fan of seeds and fish. Stock up on olive oil for healthy MUFAs and PUFAs so your body is at its optimum.
5.You haven’t thought about your veggies (and fruits)
Vegetables have carbohydrates. Although it does mean you have to watch how much of them you eat, you might want to skip them altogether if you have to count every carrot or piece of lettuce you eat.
But vegetables are also an important part of your keto diet. It can be all too easy to make the keto mistake of filling your plate primarily with meat or fats, but vegetables are an excellent source of nutrition, including vitamins, and minerals. They also contain fiber that prevents constipation (a potential side effect of keto)
What to do: Go for non-starchy options in a rainbow of colors for a variety of nutrients, like leafy greens, cucumber, tomato, broccoli, cauliflower, bell peppers, zucchini, mushrooms, and asparagus.
Fruit also becomes the enemy for people following a low-carb diet. But, just like with vegetables, they are an important factor in your health. While some fruits are higher in carbs, there are also alternatives, such as berries, that are delicious and are low in carbs.
Eating your servings of whole foods, such as fruit and vegetables, is important. Don’t just rely on products that are marketed as “keto-friendly,” because chances are, they are also processed.
6.You’re not snacking correctly
Eating a lot of dairies: While a diet with 75% fats could make you want to eat all the cheese you can, there are cons to consuming too much dairy. Dairy can be pro-inflammatory and high in proteins thus halt or prevent weight loss in some people.
So, if you’re gorging on keto-friendly cream cheese all day for its fat content, you might be getting in a larger dose of proteins and some carbs too. Moderation is key.
Eating too many keto sweets: On your nutrition label, if your store-bought keto cookies and brownies if the net carb is low, you might think it’s a good idea to have a lot of them.
Net carbs = Total carbs – Fiber – Sugar Alcohols
This means that there are still sugar substitutes and carbs (read: calories) that you might be consuming. Also, constantly eating sweet foods may increase your cravings for carbs. While keto sweets are great occasionally, they shouldn’t be a staple in your diet.
Eating too many in-between meals: There is a ton of great stuff that you can enjoy while you’re keto-ing your way to a healthier you, like seeds, cheese, nuts. But they can be sneaky in giving your body excess calories and an easier fuel source instead of fat to burn.
What to do: Snacks should only be used if you have excessive hunger between meals; otherwise, allow your body to turn to stored fat for fuel between meals rather than dietary fat. The Keto diet has a satisfying effect, which means when following this diet you must not crave snacks. If you are still feeling hungry then make some tweaks in your diet or have snacks in moderation. You can eat seeds, cheese, avocado, and nuts. But do it only if you are feeling excessive hunger between meals.
7.The Hidden Carbs
There are a lot of foods in the markets that are marketed as healthy and “low carb” or “fat-free”, but the reality is, they aren’t. Hidden carbs can be found in condiments, sauces, and salad dressings (tomato sauce, ketchup, and mayonnaise, etc)
What to do: Always check the nutrition information before trying new food, just in case it has hidden carbs or sugar. It only takes a second to skim the label, and it can be the difference between losing weight or not.
8.You’re cheating too much
Your keto diet should be your one true love. So, that means, you cannot cheat on it, ever. This is because a cheat meal will typically be high in carbs. This will take you out of ketosis and then you will have to start all over again to get your body back into it.
But cravings do happen, and to ignore them can feel like deprivation and you might fall off the wagon in your weak moments and binge. So you have to be smart about your cheat meals. Like low carb versions of your favorite junk foods, or order a thin crust over a pan pizza.
If you do cheat, keep in mind that just a single transgression is likely to throw you out of ketosis, and you’ll have to begin the process again. It can take a minimum of two to four days to get back on track (make sure you test your ketones), so ask yourself if the pizza is worth it before you indulge.
What you can do: Try looking online for some keto recipes. You can also subscribe to the ACTIVeat keto meal plan and get a variety of meals and snacks every day. You’d be surprised which foods have keto-friendly recipe adaptations. There’s even keto pav bhaji now!
Another way to have a cheat meal on the ketogenic diet is to actually make the meal worthwhile. Don’t just mindlessly snack, but really just eat something that you’re craving and enjoy every bite of it.
9.You’re not sleeping enough
Getting adequate amounts of rest is essential for any diet to work. Without adequate sleep, your body feels under stress which will result in a less effective metabolism and cause it to hold on to stored fat for extra support. Also add into the mix that when you’re tired, you might find yourself looking for that extra late-night snack for energy, which could easily throw you off ketosis.
What to do: Aim for a good 6-8 hours of shut-eye and know that your body is using that time to burn fat without you doing a thing.
The truth about Keto: You might see people saying that you can eat as much as you want on keto, as long as it’s high fat. Although we wish that were true, it’s misleading. Healthy fats should make up the bulk of your diet (75% of your calories), but if you take in more calories than you burn, you’ll only gain weight, no matter what you eat, since excess calories are stored as body fat. The average adult needs about 2,000 calories a day, but that varies based on a number of factors, including, gender, height, and activity.
The bottom line on keto diet mistakes
Before starting any kind of diet, it’s important to know what you will be putting your body through.
Be informed about keto flu, have the patience and give your body time to adjust, drink plenty of water, keep your diet balanced and remember that keto is not an excuse to eat cheese all the time.
You’ll also feel better if you eat low-carb foods that are high in fiber (yay, avocados!), stick to the suggested macronutrient ratios, and work with a dietitian to talk about your long-term strategy.
With the internet being what it is today, you might think it’ll be easy to find what is PCOS and what is the perfect diet to be followed.
But, there is a lot of conflicting information due to a million companies wanting to sell you their next “healthy” miracle product, and it can be quite overwhelming to sort through the cacophony and find out what is factually correct and scientifically backed information with regards to PCOS.
Should you be eating a 100% plant-based diet? Avoid all sugar? Are carbs really the devil? Is Keto the way to go? But aren’t you supposed to avoid fat?
With our in-house nutrition coaches and health experts at ACTIVeat, we’ve created this article, to cut down your google search and make the process as simple as possible for you.
If you’re looking for science-based answers to what you should be eating, this article will tell you exactly how to do a PCOS diet correctly, in 10 practical steps :
2 main mechanisms that should be the main focal point of a PCOS diet are High Testosterone levels (Male hormones) and Inflammation.
Making big dietary changes is a lot like going for a root canal. Not fun. But understanding the WHYs behind the changes you’re making can motivate you to keep going and stick to your diet long term.
As even with the genetic and environmental factors causing this disease, it’s what you eat that drives all your symptoms. So better food choices are the long-term solution to managing PCOS well.
Let’s Talk Testosterone
Androgens or male hormones are responsible for a lot of PCOS symptoms (1). The androgens impact fertility, cause unfair weight gain, acne, alopecia on the head, and extra hair growth in all the wrong places.
And here is the kicker, they’re in cahoots with your insulin levels. That means when your insulin levels go up, so do the androgen levels (2)
Insulin helps our body store fat, which is why women with PCOS have difficulty in losing weight, and sometimes despite being naturally petite, may gain excess fat around the stomach (3)
Since you can control insulin by what you eat, the right diet for PCOS that can keep your insulin levels low can help improve PCOS symptoms drastically.
The Inflammation Story
Chronic low-grade inflammation is a permanent part of PCOS, which means your immune system is constantly on (low) alert.
While inflammation is a good indicator of what is wrong in the body, like when there is an injury so you can tend to it, constant inflammation can lead to everyday health issues that women with PCOS experience, like bloating, low energy levels, insomnia, joint pain, anxiety and depression (5, 6)
Chronic low grade inflammation + High Testosterone levels + Insulin resistance + Poor Diet = The Ultimate Deadly PCOS Combination
So the main aim of your PCOS diet has to be to choose foods that help you manage your insulin levels and avoid foods that can cause inflammation.
1.Quality over quantity: Avoid Ultra restrictive diets
PCOS is a unique beast. There are a plethora of diets out there, from paleo to the Mediterranean to Atkins, but none of these have all the components with regards to what works best for PCOS.
Women with PCOS are often given the advice to restrict calories to lose weight. While tracking your calories and monitoring your weight is essential, a sustainable, long-term PCOS-friendly diet cannot be about eating half a cookie or starving yourself for years.
Body fat accumulation occurs due to poor insulin resistance and NOT the excess energy in your diet. Restricting yourself is like trying to wear denim on denim, it doesn’t work unless you’re Britney Spears.
An extensive study showed how ineffective restrictive diets can be. About one to two-thirds of dieters regain more weight than they had lost while on it. (7) So, the best PCOS diet does not focus on excessive caloric restriction. As traditional dieting techniques don’t work over the long term.
So remember, people don’t fail diets – the diets fail them, and it’s a scientific fact that restricting calories is a terrible idea when you suffer from this disorder.
2.The Process of giving up the Processed.
Even though everyone should swap their processed food for a more nutrient-dense diet. The combination of PCOS and processed food exacerbates the problem threefold.
Because, if you’re gorging on that McDonald’s Burger, you’re probably not going to have the appetite for all the good foods that can help heal your PCOS-related symptoms.
Processed foods contain a ton of sugar and pro-inflammatory substances, that can make the symptoms worse. So it’s time you swapped your fries for some healthy chicken thighs.
There are a lot of chemicals in processed foods that are a cause of concern. These include suspected carcinogens like chemical food coloring, potassium bromate, butylated hydroxytoluene (E321), and butylated hydroxyanisole (E320).
When these gigantic fast-food chains market and sell these foods to you, it’s about cost and convenience, not your health that they’re concerned about.
Packaged foods with simpler ingredients and whole foods that are not processed are the way to go.
3.Sugar is not really your friend
From BFFs to frenemies to ghosting, giving up sugar can be one of the most significant steps you can take to manage your PCOS.
Yes, we all love sugary treats, that red velvet cake to that honey glazed donut to those chocolate eclairs, okay let’s stop here. But you’re not helping your case if you pick having Cinnabon instead of buns of steel.
Remember that even natural sweeteners like honey, maple syrup, and coconut sugar are best avoided because they still contain 50% fructose despite being marketed as “healthier”.
Sugar really is the Thanos of your Marvel universe when it comes to PCOS. It causes your body to store rather than burn fat, promotes unwanted facial hair, acne, and male-pattern baldness, and it makes you feel like crap emotionally. And, if you’re trying to get pregnant, sugar consumption is really working against you as it’s known to adversely affect egg quality, increase miscarriage rates, and reduce libido (8,9)
4.The fruits of your labor
Fruit choices can be tricky to navigate when it comes to PCOS. Fruits contain fructose sugar but also minerals, vitamins, and fiber.
Fructose consumption can make your PCOS symptoms worse (10), the inflammation caused by fructose consumption can result in a long list of health problems that include weight gain, infertility, hirsutism, gut issues, anxiety, and depression.
BUT, the presence of fiber and other nutrients in fruit appears to offset the damage caused by this sugar. So, whole fruits are still healthier for women with PCOS.
How should you include it in your diet? Be smart about it.
Have whole fruits, avoid ALL fruit juices, canned fruits, fruit concentrates. Limit your fruit intake to 1-2 servings per day or one medium-sized fruit a day. And as a rule of thumb, remember, the sweeter the fruit, the higher the sugar content. So eat more berries, melons, and oranges and fewer grapes, apples, and bananas.
5.When they go high, you go low: Low Carb Diet
Low Carb is universally accepted as the best approach for all women suffering from different types of PCOS.
Keeping your carbohydrate intake low decreases the amount of insulin your body will need to produce. And, since high insulin levels drive the majority of PCOS symptoms, this diet is the sure thing.
While going off carbs completely, like a keto diet, can be great to lose weight, it requires self-control and discipline that might not be sustainable long term. And having a little number of carbohydrates in your system can help stave off sugar cravings which is a great step to making this a long-term lifestyle change.
Carbs with a low Glycemic Index cause your blood glucose levels to rise in a controlled manner, which means demand for insulin, whose job it is to move the glucose out of your bloodstream and into your cells, is nice and manageable.
And carbs with low GI include starchy vegetables like sweet potato, yam, taro, and squash. Beans and lentils are another great whole food carbohydrate, while suitable grains include quinoa, buckwheat, or red, black, or wild rice.
If you’re still getting snacky, it might be due to a lack of proteins (and good fats) in your diet.
As hunger and fullness hormones get cued by proteins and not sugar or carbs. So good fats and proteins will help you satiated for a long time. So, you’re less likely to look for an in-between meal snack.
Which means, eat plenty of fish, meat, and eggs.
Although we’ve been bombarded with misinformation about how fat makes us fat, it’s time we separate facts from fiction.
Healthy fats are good for you. And can be used skillfully to achieve your nutrition and fitness goals.
Studies show that reducing carbs along with an increase in healthy fat consumption promotes weight loss, reduces testosterone, and improves insulin sensitivity in women with PCOS (11)
This is useful beyond just weight loss and the management of insulin resistance though, as these are the kinds of metabolic changes that can help restore ovulation, and reduce the effects of acne and hirsutism.
Fullness hormones are also triggered by fats. So foods like coconuts, olives, avocado are not only filling, they curb the cravings too.
Healthy fats should be sourced from whole foods and be minimally processed. Nuts, seeds, avocado, ghee, oily fish are good for you.
Vegetable oils are a proud member of the pro-inflammation club, so this one is a no-brainer, really. The name is deceptive. These aren’t sourced from vegetables but are processed oils that also contain trans fats and are made from seeds, like sunflower oil, corn oil, canola, and safflower, etc. They have high ratios of omega-6 fatty acids, leading to inflammation.
Industrial trans fats are really bad for us. Avoiding any food products that include “hydrogenated”, or “partially hydrogenated” vegetable oils in the ingredients list as these are trans fats, just by another name.
Instead, use coconut oil, lard, or ghee for high-temperature cooking (deep frying/baking); and using butter, olive oil, avocado oil, or macadamia nut oil for low-temperature cooking (stir-frying), or to have cold in a dressing.
7.That Gut Feeling
Your gut microbiome influences your health and well-being (12). Studies have also established between the bacteria in the guts and insulin resistance and obesity (13).
While we established that sugar is bad for you, one of the reasons is that fructose can worsen the gut microbiome (14).
Making positive changes to your gut flora is one of the biggest reasons why a PCOS diet works so well. So quitting sugar, and including probiotics and prebiotics can help support the good dudes in your gut.
Probiotic foods contain live strains of healthy gut bacteria, while prebiotic foods contain a specific kind of soluble fiber that enables these microorganisms to thrive.
Start with coconut yogurt, pickles, kombucha, sauerkraut, kimchi, miso, or tempeh. These are all fantastic snacks that slide easily into a PCOS-friendly diet.
8.Eat Your Veggies, ladies
Don’t you hate it when your mom is right? Turns out vegetables are good for you, and you really do need to eat them daily.
Eating a wide variety of non-starchy vegetables is essential for good health. They have the phytonutrients and the fibers, perfect companions to a low-carb diet.
So load up on carrots, tomato, bell peppers, spinach, kale, beetroot, cabbage, and broccoli. And add in garlic, onion, leek, shallots, spring onion, asparagus, beetroot, a fennel bulb, green peas, snow peas, sweet corn for good measure.
9.Gluten and Dairy Free, not high maintenance but a necessity.
Found in foods made with wheat, gluten is a protein that can wreak havoc on the digestive system and also cause inflammation in women with PCOS (15).
And since gut health and inflammation play a major role in PCOS, it’s extremely common for women with PCOS to have gluten intolerance without really being aware of it.
Do a quick experiment. Avoid gluten for a couple of weeks and see how you feel. If you begin to feel better and your PCOS symptoms improve, then you’ll probably need to clean your diet to heal your gut. It will motivate you more to eat cleaner when you see these results yourself.
The key to success is finding alternatives to bread, pasta, breakfast cereals, and other gluten-containing food products, which is not as hard as it sounds with the right information and support.
ACTIVeat Bakery has a wide variety of gluten-free products that will fit right into your PCOS diet.
Additionally, it’s also really common for women with PCOS to have an intolerance to casein and whey protein in dairy, which can also cause inflammation.
You can also experiment for a couple of weeks by eliminating dairy to see how you feel. Knowing your food sensitivities and what can trigger your PCOS symptoms can help you create a more personalized diet that suits your body better.
10.Cafe Coffee Maybe Not Today?
This one might pinch a little. But make decaf your best friend. Caffeine can increase your stress hormones which may lead to an increase in stress levels.
Regular consumption of coffee can also decrease your insulin sensitivity making it more difficult to regulate your blood sugar levels across the day. Caffeine can disrupt sleep and promote anxiety while the acidity of coffee, in particular, can cause digestive discomfort, indigestion, heartburn, and imbalances in our gut microbiome (16).
Alcohol is also pretty problematic for women with PCOS. Studies show PCOS increases the chances of liver disease in women, so moving away from alcohol is a no-brainer (17). Additionally, caffeine and alcohol elimination will also make it easier to avoid empty calories and carbs that are found in the foo-foo fancy drinks that contain them.
The End
It does feel like the end of the world when there is such a long list of foods that you should start avoiding and can seem very overwhelming. But, it’s important to be realistic with your expectations and take your time.
It is a lifestyle change, and you are allowed to feel how unfair it is, or how long it’s taking, or how hard it is. But, be good to yourself. Be honest about your weaknesses, leave your negative self-judgment at the door. Focus on your health goals, and set yourself up for success.
PCOS is a unique health condition that requires a unique approach, that begins with the food you put in your mouth. And remember, the road to lifelong health and wellness is filled with gluten-free, dairy-free, and sugar-free foods.
But, there is light at the end of this long, never-ending tunnel. With the right diet that works for you, you can overcome PCOS weight gain and achieve your ideal body weight, but these same principles can help you treat all your other PCOS symptoms too. Because you’re addressing your high androgen levels and chronic inflammation with all these strategies, things like acne, hirsutism, and fertility are all going to be significantly improved as well.
So let’s start today and finally give yourself the health and body you deserve.
If you have any more questions, talk to our health experts! If you want to go on a Low Carb Diet, with complete nutritional support 24/7 and healthy meals delivered to you daily, click here!
FOODS YOU SHOULD EAT ON A PCOS DIET :
High Fiber Foods :
Seeds (chia, flax, sunflower seeds)
Legumes (black beans, lentils, chickpeas)
Berries (raspberries, blackberries, blueberries)
Whole Grains (Bulgar, quinoa, brown rice, whole oats)
Lean Protein :
Fish (salmon, shrimp, tuna, cod)
Lean poultry (skinless chicken and turkey)
Plant protein sources (beans, peas, tofu, tempeh)
Antioxidant rich foods :
Fruits (strawberries, blueberries, raspberries )
Vegetables (spinach, artichokes, kale)
Whole Grains (whole oats, whole wheat, quinoa, brown rice)
Unsaturated fats (nuts like pecans, nut butters, olive oil, avocado)
FOODS YOU SHOULD AVOID ON A PCOS DIET :
Refined Carbs :
White bread
Pizza dough
Regular pasta
White rice
Sugary Beverages :
Soda
Fruit juice
Bottled smoothies
Cold-pressed juices
Sugary, processed foods :
Cakes, candy, cookies, and other sweets
Sweetened cereals
Yogurts with added sugar
Ice cream with excess added sugar or sugar substitutes
Saturated Fats and Trans Fats :
Saturated fats (red and processed meats like fast food hamburgers)
Trans fats (doughnuts, French fries, frozen pizza)
Limit Dairy and Alcohol :
Artificial or heavily processed cheeses
Yogurts with added sugar
Ice creams with sugar alcohols or tons of added sugar
Cocktails made with sugary mixers like juice or bottled mixers
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!
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 😉
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.
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.
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.
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.
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!
