Weight Loss Diet

In order to lose weight, dieting and exercising are key.

Most people exercise frequently and some will be complaining:

“I exercise daily but I am adding weight!”

What you should know is if you exercise but your diet plan is poor, that is, your diet contains high amount of fats, proteins, starch and empty calories, then you might be wasting your time and energy. Such foods, when taken in high amounts, are stored in the body as fats since the body cannot utilize all of them at once.

In my article today, I will outline foods that will help you feel full quickly hence, you will be able to diet.

1. Oat meals

Oat meals in the morning keeps you full for long.

They have fibre, both insoluble and soluble.

A cup of oatmeal present 4 grams of fibre.
2. Eggs

They make one fuller because they have proteins and fats.

Proteins take longer to be digested than other food groups thus leaving one feeling fuller till digestion is over.
3. Fruit pudding and juices

Fruits have fibre.

Taking puddings and unseized juices especially at night will leave you feeling fuller for a long time.
4. Water

Taking a lot of water makes one eat less than they should because water curbs cravings and hunger.
5. Natural yogurt

Natural yogurt has proteins, fats and calcium and many other components.
Proteins and fats take relatively a longer period to get digested.

One feels full during this period.

6. Vegetables such as broccoli and cabbages

They have fibre which will make you feel fuller for a longer period of time.
They are also low in fats and high in roughage.

They contain antioxidants, vitamins and minerals which help one to keeping shape.

 

Additional tip:

Take the lightest meal of the day as supper and it should be taken more than 2 hours before sleeping. This is because at night one is less active thus if not keen the energy taken will be stored in the body as fat.

Thank you for reading this article.

Juice by Wawira

If you want to shade some extra weight, light meals at night will help. Examples of the light meals incluide, small portions of food, pudding and blended juices.

Juice at night surely helps.

If you have access to a  blender then you are at a good place since you can make your prefered juice at your own preferred time.

Below is an example of juice, the nutrients there in and its benefit.

This is a blend of fresh orange juice, pawpaw, bananas. 

Orange has vitamin C which has the following functions: 

  1. Help in forming and maintaining connective tissues which include skin, bones and blood vessels.
  2. Acts as an antioxidant.  
  3. Repair and regenerate tissues.
  4. Helps in the absorption of iron.
  5. Decreases low density lipoproteins and cholesterol in the body.

Pawpaw has vitamin A and C which have the following functions:

  1. Lowers cholesterol. 
  2. Boosts immunity (vit A).
  3. Helps in weight loss.
  4. Improves digestion (fiber).
  5. It’s an antioxidant.
  6. Aids great eye vision.
  7. Protects against arthritis
  8. Has low sugar hence safe for consumption by diabetic patients.

Banana has potassium , vitamin b6 and C traces and dietary fibre.

  1. Potassium is an element in the bones and also maintain acid base balance.
  2. Vitamin b6 also known as pyridoxine helps in protein metabolism and is part of a coenzyme that synthesize nonessential amino acids. 
  3. Vitamin C is an antioxidant.
  4. Fiver aids in digestion and also makes one feel full.

Such a glass of juice will leave you feeling full thus you will not have to eat something else. 

There you go, one easy way to loose weight.

MINERALS,THEIR FUNCTIONS AND SOURCES.

What are minerals?
Minerals are inorganic substances found in all body fluids and tissues. They occur as salts in food, for example, sodium chloride and they may also be combined with organic compounds as in iron in hemoglobin and sulfur in proteins.

Minerals are not taken for energy.

They are not destroyed in food preparations but they are soluble in water thus there will be loss when cooking liquid is discarded.

Macronutrients

Calcium

Most calcium is found in teeth and bones together with phosphorous and other elements to give rigidity to skeletons.

Functions

1. Facilitate the utilization of vitamin D in the body.

2. Aids in the absorption of vitamin B12.

3. Regulates the transport of materials in and out of the cells together with other elements.

4. Control the transmission of nerve messages.

5. Enables normal contraction of muscles, heart muscles included.

6. It is necessary for blood coagulation.

7. Activate enzymes such as pancreatic lipase.

RDA:

Growing children, pregnant and lactating mothers – 1200 mg

Normal people – 800 mg

Sources:

Milk (fresh, skimmed, dry and butter milk, yogurt and hard cheese). 

Kales, collards and mustard greens.  

Broccoli, cabbage, cauliflowers – fair sources.   

#spinach contains oxalic acid which combines with calcium in the intestines for form an insoluble salt. Calcium salts are not absorbed in the small intestines. However, spinach does not affect the utilization of calcium from other food sources.

Other sources include:

Oranges

Canned salmon

Dried beans

Peas

 Lobster   

Deficiency 

Deficiency is noted after years of inadequacy. 

Bone calcium loss can be detected by an x-ray.

Deficiency leads to rickets in children and osteoporosis in geriatrics.

Periodontal disease, which is the structure of the gums, is an early sign of bone change.

Phosphorous
Functions:

1. Builds bones and teeth.

2. Phospholipids. It regulates the absorption and transport of fats.

3. Have enzymes required for utilization of carbs, fats and proteins.

4. Forms a buffer salt for the regulation of acid base balance.

Sources:

Milk, meat, poultry, egg yolk, fish, nuts and legumes. 

Bones and teeth contain about 60% of Mg.

Functions

1. Enables muscle contraction.

2. Regulates nervous irritability.

3. Activates the enzymes involved in energy metabolism.

Salts of Mg are not absorbed.

RDA: 300-350 mg

Sources

Green leaves, cereals, seafood 

and nuts.

People who suffer from conditions such as diabetic acidosis, severe malabsorption and chronic alcoholism have nervous irritability and tremors which is a sign of magnesium deficiency.

Sulfur

Sulfur is found in proteins specifically methionine, cysteine and cysteine amino acids. It is found in nails, hair, skin and connective tissues.

Sources are protein foods.
Micronutrients

Iron

Amount found in an adult is 3 – 8 mg. iron is found in the red blood cells’ hemoglobin and the muscle’s myoglobin. Hemoglobin is an iron containing compound which picks up oxygen and transports it to other body parts and picks up carbon dioxide and transports it to the lungs. 

Salts of iron are insoluble.

Absorption of iron relies on the body’s needs. 

Heme iron occurring in meats is more efficiently absorbed than non heme found in plants. Vitamin C and the organic substances in fruits improves the absorption of iron. Antacids drugs and caffeine interfere with the absorption of iron. 

RDA

Women: 18 mg

Men: 10mg 

Infants and children: more than the required due to their growth.

Pregnant women: more to cater for their needs.

Sources

Liver and organ meat.

Dark green leafy vegetables.

Legumes and nuts.  

Fruits.  

Supplements are desirable for rapidly growing children and teenagers and pregnant women.

Deficiency leads to anemia which is presented by fatigue and looking pale and supplementation is recommended.

Iodine
Iodine is found in thyroid glands and other cells in traces. Iodine constitutes of two hormones, thyroxine and thyroglobulin.

Functions

1. Regulate energy metabolism.

2. Involved in the synthesis of protein and fats.

3. Facilitate the conversion of carotene to vitamin A.

RDA for men and women is 150 mcg.

Sources

Foods grown in the coast, salt water fish shell fish and iodized salts. 

  

Deficiency 

Deficiency leads to decreased of thyroxine which leads to low energy metabolism. 

At thyroid glands, thyroid hormones enlarge (goiter). It is visible when the neckline enlarge.

In case of untreated goiter in pregnant women, the infant is affected and this leads to growth retardation and dulled mentality.

Zinc

About 2-3 mg of zinc is found in the body.

It is absorbed according to the body’s need. 

Functions 

1. Normal sensitivity to taste.

2. Normal growth and sexual maturity.

3. The synthesis of protein. 

4. It is part of the enzymes involved in the transportation of CO2 to the lungs.

RDA is 15 mg for adults and 10 mg for children.

Sources

Meat, milk, eggs, liver, seafoods , wholegrains, nuts and legumes.  

Deficiency

Deficiency leads to decreased taste sense (hypogeusia) and decreased odor sense (hyposmia), metallic taste, saltiness, bitterness, sourness or sweetness.

Deficiency also leads to sexual retardness and dwarfness. Suppliments are given.

Fluoride

Found in complexes calcium salts in the body.

It reduces tooth decay if water taken has its sufficients amounts.

It also maintains bone structures and there are lesser incidents of osteoporosis.

In deficiency fluoride toothpaste is used and fluoride tablets may be given under a dentist’s supervision.   

Excess of fluoride leads to muttled teeth, ie, teeth have a chalk white appearance which later become discolored.

Reference:

Cohen . N . L (1968). ‘Trade Minerals in Nutrition’.

Exercise

What is exercise? Exercise is any form of activity that makes one’s body burn excess calorie/energy that is not utilized/needed by the body.

When one takes excess carbs, proteins and fats than required by the body, they are stored by the body as fats for future use. As more fats are stored in the body a person becomes overweight which is very unhealthy. The fat cells are found just under the skin, around abdominal region, in smooth muscles such as the heart and this may lead to heart attack and/or hypertension.

There are many forms of exercises such as walking, jogging, running, swimming, playing football and many more. When these kind of exercises take place calories are burned (calories are the measurements of energy). The calories burned depend on the intensity and duration of exercising. The ideal goal should be to burn more calories than intake.

Exercise can be done at any time but mornings and evenings are the ideal time because the temperatures are conducive. Exercising in the morning leaves one refreshed and the body functions well. Most of the intense exercises are done at night because there is time to rest.

Most people don’t really know what to eat before, during and after exercise and the time intervals between food and exercise.

Well, here is a guide to that:

Before exercise

One should eat 2 to 3 hours before depending on the intensity and duration of exercise. Foods to focus on should be:

  1. Proteins which help prevent or minimize damage, improve health and body composition and increase muscle size.
  2. Carbs which provide energy for exercising, help in recovery and also stimulate insulin release when taken together with protein.
  3. Fats which slow digestion and maintain blood sugar and insulin levels.
  4. Vitamins which help in the metabolism of proteins, fats and carbs.

Protein, however, should be taken 4-5 hours before exercising because they take long to be digested.

During exercise

Solid foods should not be the ideal choice at this stage because they may cause complications in the trainer’s body. Fluids are given during exercising. For a short exercise duration, usually less than 2 hours, water is normally given but for exercise lasting more than 2 hours, sport drinks with electrolytes, especially sodium, are given. Low sodium, hyponatremia, cause muscles and heart to contract. The energy drinks have:

  1. Proteins to prevent muscle breakdown, help trainer adopt to training and also help in recovery. About 15gm/hr of protein is given.
  2. Carbs to provide enough energy, for faster recovery and also boost performance. Carbs increase mass and strength to trainers. about 60-70 gm/hr should be given but if taken with proteins about 30-45gm/hr should be given.

NB: Fats should not be given at this point because they slow digestion.

The goals of nutrition at this stage is to provide immediate energy, keep the body hydrated, boost performance, improve recovery and preserve muscles.

After exercise

Food should be taken an hour after exercising. Proteins, carbs, moderate fats, vitamins and minerals should be included in the diet for a good body functioning. Empty calories/junk foods should be avoided because they are high in calories and they do not add any value to the body.

Post exercise nutrition should help refuel, re-hydrate, recover the body and also improve future performance.

 Check out my next article for exercise videos. Thank you.

Purpose of my blog

I am starting this blog inorder for me to reach may people who are in dire need of nutritional help.

I will be writing down articles concerning various body complications and their nutritional needs and how observing good nutrion can help one achieve their body goals.