For people who are healthy, a healthy diet is not complicated and contains mostly fruits, vegetables, and whole grains, and includes little to no processed food and sweetened beverages. The requirements for a healthy diet can be met from a variety of plant-based and animal-based foods, although a non-animal source of vitamin B12 is needed for those following a vegan diet.Various nutrition guides are published by medical and governmental institutions to educate individuals on what they should be eating to be healthy. Nutrition facts labels are also mandatory in some countries to allow consumers to choose between foods based on the components relevant to health.
A healthy lifestyle includes getting exercise every day along with eating a healthy diet. A healthy lifestyle may lower disease risks, such as obesity, heart disease, type 2 diabetes, hypercholesterolemia, hypertension and cancer.
The World Health Organization (WHO) makes the following five recommendations with respect to both populations and individuals
1. Maintain a healthy weight by eating roughly the same number of calories that your body is using.
2. Limit intake of fats. Not more than 30% of the total calories should come from fats. Prefer unsaturated fats to saturated fats. Avoid trans fats.
3. Eat at least 400 grams of fruits and vegetables per day (potatoes, sweet potatoes, cassava and other starchy roots do not count). A healthy diet also contains legumes (e.g. lentils, beans), whole grains and nuts.
4. Limit the intake of simple sugars to less than 10% of calorie (below 5% of calories or 25 grams may be even better).
5. Limit salt / sodium from all sources and ensure that salt is iodized. Less than 5 grams of salt per day can reduce the risk of cardiovascular disease.
The WHO has stated that insufficient vegetables and fruit is the cause of 2.8% of deaths worldwide.
Other WHO recommendations include:
ensuring that the foods chosen have sufficient vitamins and certain minerals;
avoiding directly poisonous (e.g. heavy metals) and carcinogenic (e.g. benzene) substances;
avoiding foods contaminated by human pathogens (e.g. E. coli, tapeworm eggs);
and replacing saturated fats with polyunsaturated fats in the diet, which can reduce the risk of coronary artery disease and diabetes.
A low sodium diet is beneficial for people with high blood pressure. The Cochrane review published in 2008 concluded that a long term (more than 4 weeks) low sodium diet usefully lowers blood pressure, both in people with hypertension (high blood pressure) and in those with normal blood pressure.
The DASH diet (Dietary Approaches to Stop Hypertension) is a diet promoted by the National Heart, Lung, and Blood Institute (part of the NIH, a United States government organization) to control hypertension. A major feature of the plan is limiting intake of sodium, and the diet also generally encourages the consumption of nuts, whole grains, fish, poultry, fruits, and vegetables while lowering the consumption of red meats, sweets, and sugar. It is also “rich in potassium, magnesium, and calcium, as well as protein”.
The Mediterranean diet, which includes limiting consumption of red meat and using olive oil in cooking, has also been shown to improve cardiovascular outcomes.
Most people who are overweight or obese can use dieting in combination with physical exercise to lose weight.
Diets to promote weight loss are divided into four categories: low-fat, low-carbohydrate, low-calorie, and very low calorie. A meta-analysis of six randomized controlled trials found no difference between the main diet types (low calorie, low carbohydrate, and low fat), with a 2–4 kilogram weight loss in all studies. After two years, all of the diets in the studies that reduced calories resulted in equal weight loss regardless of whether changes in fat or carbohydrate consumption were emphasized.
Further information: Gluten-free diet
Gluten, a mixture of proteins found in wheat and related grains including barley, rye, oat, and all their species and hybrids (such as spelt, kamut, and triticale), causes health problems for those with gluten-related disorders, including celiac disease, non-celiac gluten sensitivity, gluten ataxia, dermatitis herpetiformis, and wheat allergy. In these people, the gluten-free diet is the only available treatment.
|Lipolysis /lɪˈpɒlɪsɪs/ is the metabolic pathway through which lipid triglycerides are hydrolyzed into a glycerol and three fatty acids. It is used to mobilize stored energy during fasting or exercise, and usually occurs in fat adipocytes. Lipolysis is induced by several hormones, including glucagon, epinephrine, norepinephrine, growth hormone, atrial natriuretic peptide, brain natriuretic peptide, and cortisol.|
|In the body, stores of fat are referred to as adipose tissue. In these areas, intracellular triglycerides are stored in cytoplasmic lipid droplets. When lipases are phosphorylated, they access lipid droplets and through multiple steps of hydrolysis, breakdown triglycerides into fatty acids and glycerol. Each step of hydrolysis leads to the removal of one fatty acid. The first step and the rate-limiting step of lipolysis is carried out by adipose triglyceride lipase (ATGL). This enzyme catalyzes the hydrolysis of triacylglycerol to diacylglycerol. Subsequently, hormone-sensitive lipase (HSL) catalyzes the hydrolysis of diacylglycerol to monoacylglycerol and monoacylglycerol lipase (MGL) catalyzes the hydrolysis of monoacylglycerol to glycerol.|
|Perilipin 1A is a key protein regulator of lipolysis in adipose tissue. This lipid droplet-associated protein, when deactivated, will prevent the interaction of lipases with triglycerides in the lipid droplet and grasp the ATGL co-activator, comparative gene identification 58 (CGI-58) (a.k.a. ABHD5). When perilipin 1A is phosphorylated by PKA, it releases CGI-58 and it expedites the docking of phosphorylated lipases to the lipid droplet. CGI-58 can be further phosphorylated by PKA to assist in its dispersal to the cytoplasm. In the cytoplasm, CGI-58 can co-activate ATGL.ATGL activity is also impacted by the negative regulator of lipolysis, G0/G1 switch gene 2 (G0S2). When expressed, G0S2 acts as a competitive inhibitor in the binding of CGI-58. Fat-specific protein 27 (FSP-27) (a.k.a. CIDEC) is also a negative regulator of lipolysis. FSP-27 expression is negatively correlated with ATGL mRNA levels.|
|Lipolysis can be regulated through cAMP’s binding and activation of protein kinase A (PKA). PKA can phosphorylate lipases, perilipin 1A, and CGI-58 to increase the rate of lipolysis. Catecholamines bind to 7TM receptors (G protein-coupled receptors) on the adipocyte cell membrane, which activate adenylate cyclase. This results in increased production of cAMP, which activates PKA and leads to an increased rate of lipolysis. Despite glucagon’s lipolytic activity (which stimulates PKA as well) in vitro, the role of glucagon in lipolysis in vivo is disputed.|
|Insulin counter-regulates this increase in lipolysis when it binds to insulin receptors on the adipocyte cell membrane. Insulin receptors activate insulin-like receptor substrates. These substrates activate phosphoinositide 3-kinases (PI-3K) which then phosphorylate protein kinase B (PKB) (a.k.a. Akt). PKB subsequently phosphorylates phosphodiesterase 3B (PD3B), which then converts the cAMP produced by adenylate cyclase into 5’AMP. The resulting insulin induced reduction in cAMP levels decreases the lipolysis rate.|
|Insulin also acts in the brain at the mediobasal hypothalamus. There, it suppresses lipolysis and decreases sympathetic nervous outflow to the fatty part of the brain matter. The regulation of this process involves interactions between insulin receptors and gangliosides present in the neuronal cell membrane.|
Triglycerides are transported through the blood to appropriate tissues (adipose, muscle, etc.) by lipoproteins such as Very-Low-Density-Lipoproteins (VLDL). Triglycerides present on the VLDL undergo lipolysis by the cellular lipases of target tissues, which yields glycerol and free fatty acids. Free fatty acids released into the blood are then available for cellular uptake. Free fatty acids not immediately taken up by cells may bind to albumin for transport to surrounding tissues that require energy. Serum albumin is the major carrier of free fatty acids in the blood.
The glycerol also enters the bloodstream and is absorbed by the liver or kidney where it is converted to glycerol 3-phosphate by the enzyme glycerol kinase. Hepatic glycerol 3-phosphate is converted mostly into dihydroxyacetonephosphate (DHAP) and then glyceraldehyde 3-phosphate (GA3P) to rejoin the glycolysis and gluconeogenesis pathway.
While lipolysis is triglyceride hydrolysis (the process by which triglycerides are broken down), esterification is the process by which triglycerides are formed. Esterification and lipolysis are, in essence, reversals of one another.
Within the eating window, you can fit in 2, 3 or more meals.
This method is also known as the Leangains protocol, and was popularized by fitness expert Martin Berkhan.
Doing this method of fasting can actually be as simple as not eating anything after dinner, and skipping breakfast.
For example, if you finish your last meal at 8 pm and then don’t eat until 12 noon the next day, then you are technically fasting for 16 hours between meals.
It is generally recommended that women only fast 14-15 hours, because they seem to do better with slightly shorter fasts.
For people who get hungry in the morning and like to eat breakfast, then this can be hard to get used to at first. However, many breakfast skippers actually instinctively eat this way.
You can drink water, coffee and other non-caloric beverages during the fast, and this can help reduce hunger levels.
It is very important to eat mostly healthy foods during your eating window. This won’t work if you eat lots of junk food or excessive amounts of calories.
I personally find this to be the most “natural” way to do intermittent fasting. I eat this way myself and find it to be 100% effortless.
I eat a low-carb diet, so my appetite is blunted somewhat. I simply do not feel hungry until around 1 pm in the afternoon. Then I eat my last meal around 6-9 pm, so I end up fasting for 16-19 hours.
|All things considered, Bulletproof coffee can work for some people — especially those following a ketogenic diet who don’t have elevated cholesterol levels. When consumed alongside a healthy diet, Bulletproof coffee may help you lose weight and increase your energy levels.|
|How to make bulletproof coffee|
|1. It all starts with the beans. …|
|2. Add 1 teaspoon to 2 tablespoons of Brain Octane® oil. …|
|3. Add 1-2 tablespoons of grass-fed, unsalted butter or 1-2 teaspoons of Grass-Fed Ghee (for those who can’t tolerate dairy). …|
|4. Mix it all in a blender for 20-30 seconds until it looks like a foamy latte.|
|Have Bulletproof Coffee in the morning|
|If you consume fat only — no protein or carbs — during your fast, you won’t interrupt autophagy and you’ll stay in the fat-burning state of ketosis. … The majority of benefits of intermittent fasting come from autophagy, so an extra hour or two makes a big difference.|
A juice cleanse is a type of diet that involves consuming only juices from vegetables and fruits in an attempt to lose weight and detoxify the body. … Juicing involves squeezing the juices from fruits and vegetables and separating them from the pulp
Lycopene helps strengthen the walls of blood vessels and remove cholesterol from the blood. Tomato juice works wonders in flushing out the toxin deposition from the body. … In fact, tomato juice is contains potassium, which reduces water retention, moreover, it helps the body remove fat-soluble toxins
According to the book, Healing Foods by DK Publishing House, oranges aid good digestion and have amazing alkalizing and detoxifying properties. Carrots are rich in beta-carotene (from which the body makes vitamin A). They are also full of fiber and hence, aid digestion and can support your weight loss diet.
Adding apple to cabbage juice helps enrich the juice with pectin, a substance that improves bowel function and increases satiety by reducing the amount of food eaten. In addition, lemon juice improves the taste of cabbage and has detoxifying action that eliminates fats.
Broccoli can be juiced just like spinach, carrots, kale, celery, and other leafy greens. However, raw broccoli is not easy to digest and can cause gas and bloating for some people. … Bloating, gas, and stomach upset may not have lasting health effects, but they sure are uncomfortable.
Most bananas have a low to medium glycemic index, and should not cause big spikes in blood sugar levels compared to other high-carb foods.
Although there are no studies that directly examine the effects of bananas on weight, they do have several properties that should make them a weight loss friendly food. Apart from being rich in vitamins & fiber
* How to make Detox Juice
-> Cook carrots, cabbages, broccolis, tomatoes for 10 minutes then add banana and apple and blend in mixer.
The liver and muscles store the glucose and release it into the bloodstream whenever the body needs it. However, during fasting, this process changes. … Fasting mode then becomes the more serious starvation mode. At this point, a person’s metabolism slows down, and their body begins burning muscle tissue for energy.
Insulin plays a role in regulating blood sugar levels and converting food energy into fat. It also helps break down fats and proteins. During digestion, insulin stimulates muscle, fat, and liver cells to absorb glucose. … If the cells do not remove glucose from the blood, the body will store it in the tissues as fat.
Insulin is a hormone that regulates the levels of glucose in the blood. Another name for this is blood sugar. The hormone works by helping the body’s cells to absorb glucose.
Insulin causes weight gain when the cells absorb too much glucose and the body converts this into fat.
Insulin resistance is the pathogenetic link underlying the different metabolic abnormalities clustering in the metabolic syndrome. It can be induced by different environmental factors, including dietary habits. Consumption of energy-dense/high fat diets is strongly and positively associated with overweight that, in turn, deteriorates insulin sensitivity, particularly when the excess of body fat is located in abdominal region. Nevertheless the link between fat intake and overweight is not limited to the high-energy content of fatty foods; the ability to oxidize dietary fat is impaired in some individuals genetically predisposed to obesity.
Insulin sensitivity is also affected by the quality of dietary fat, independently of its effects on body weight. Epidemiological evidence and intervention studies clearly show that in humans saturated fat significantly worsen insulin-resistance, while monounsaturated and polyunsaturated fatty acids improve it through modifications in the composition of cell membranes which reflect at least in part dietary fat composition. A recent multicenter study (KANWU) has shown that shifting from a diet rich in saturated fatty acids to one rich in monounsaturated fat improves insulin sensitivity in healthy people while a moderate alpha-3 fatty acids supplementation does not affect insulin sensitivity.
There are also other features of the metabolic syndrome that are influenced by different types of fat, particularly blood pressure and plasma lipid levels. Most studies show that alpha-3 fatty acids reduce blood pressure in hypertensive but not in normotensive subjects while shifting from saturated to monounsaturated fat intake reduces diastolic blood pressure. In relation to lipid abnormalities alpha-3 fatty acids reduce plasma triglyceride levels but in parallel, increase LDL cholesterol. Substitution of unsaturated fat for saturated fat not only reduces LDL cholesterol but contributes also to reduce plasma triglycerides in insulin resistant individuals.
In conclusion, there is evidence available in humans indicating that dietary fat quality influences insulin sensitivity and associated metabolic abnormalities. Therefore, prevention of the metabolic syndrome has to be targeted: (1) to correct overweight by reducing the energy density of the habitual diet (i.e., fat intake) and (2) to improve insulin sensitivity and associated metabolic abnormalities through a reduction of dietary saturated fat, partially replaced, when appropriate, by monounsaturated and polyunsaturated fats.
We usually expect loose weight 10-15lbs per 1week, All result may vary depending on person’s condition. No Guarantee of any results.
We usually expect loose weight 15-30lbs during 2week, All result may vary depending on person’s condition. No Guarantee of any results.
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|* Intermittent fasting: 16hrs fast / 8hrs eat|
|* Please eat high quality protein (meat / chicken/ pork)|
|* Please eat good quality vegetables (more the better)|
|* Please reduce carbohydrates and sugar in-take|
|* Please avoid fruits with high sugar (oranges, pineapples etc.)|
|Blueberries and strawberries are recommended.|
|* It’s ok to have a cheat day. You can eat a little carb and sugar but not too much.|
|Here are 10 tips to help you fast safely|
|1. Keep Fasting Periods Short. …|
|2. Eat a Small Amount on Fast Days. …|
|3. Stay Hydrated. …|
|4. Go for Walks or Meditate. …|
|5. Don’t Break Fasts With a Feast. …|
|6. Stop Fasting If You Feel Unwell. …|
|7. Eat Enough Protein. …|
|8. Eat Plenty of Whole Foods on Non-Fasting Days.|
|Here are 14 of the best ways to burn fat quickly and promote weight loss.|
|1. Start Strength Training. …|
|2. Follow a High-Protein Diet. …|
|3. Squeeze in More Sleep. …|
|4. Add Vinegar to Your Diet. …|
|5. Eat More Healthy Fats. …|
|6. Drink Healthier Beverages. …|
|7. Fill up on Fiber. …|
|8. Cut Down on Refined Carbs.|
|We recommend 1-2 times per week treatment for lipolysis electrical stimulation|
|during try to lose your weight, it help your diet maximization.|