These 5 Protein-Rich Foods May Make You Gain Weight

Protein is one of our major macro nutrient. Many opt for protein rich diet, to help to reduce. Protein is essential for our body building processes.  Proteins help in building lean muscle and may also help you keep fat from accumulating. This nutrient is also important for curbing hunger pangs and keeping your energy levels up. In health and nutrition literature, the benefits of a diet rich in protein are repeated again and again and loud enough for all of us to internalise. The recommended daily allowance of protein is 0.8 gm per kg of your body weight. But eating unscrupulous amounts of protein is not going to help you bulk up or lose weight. It's important to be mindful of the quantity of protein you include in your daily diet, and also keep a check on how fattening or low calorie is your source of protein.

A number of protein rich foods may actually end up causing weight gain, due to the presence of excessive fats or added sugars in them. So you should take into consideration all the nutritional facts about any protein-rich food before adding it to your diet. You may consume fatty protein-rich foods, but make sure you keep the portions in check, in order to avoid gaining weight.

Here are some protein-rich foods that may be unhealthy and fattening:

1. Packaged Yogurt

Store-bought yogurts often boast of high-protein levels, but don't go eating it every day as it may contain preservatives and added sugars. They also have added artificial flavours and, hence, are unhealthy for you. Opt for homemade curd or yogurt instead. 
ps- in my recipe blog, I've given an easy make to make yoghurt at home, at times even if you don't have the starter !

2. Protein Bars

A lot of so-called energy and protein bars have added sugars, trans-fats and preservatives. They may seem like convenient snacking options after working out, but they may actually destroy your efforts in the gym.

3. Peanuts

A 100-gm of peanuts contains as much as 26 gm of protein (as per the USDA data), but peanuts are also incredibly high in fats and calories. So, you may have a handful if you feel like, but don't make a habit out of munching on these legumes, as it may lead to weight gain.

4. Protein Shakes

Protein shakes are also used as recovery drinks after an intense workout, but they may contain high amounts of sugar as well. Make sure to check the label on your favoured brand of protein shake, before downing it post-workout.

5. Processed Cheese

Cheese contains good amounts of protein, but it is important to be discerning about the type of cheese you go for. Processed cheese is a definite no-go if you're looking to keep your weight under check.

Proteins are essential for the body, but what is more important is to be mindful of all the nutrients present on your plate. Don't overload on the wrong kinds of calories, in the process of loading up on protein!

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                                                                                                        PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                                             FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                                                                                             https:// kneereplacement-stickclub.blogspot.com/                                                                                       FOR CROCHET DESIGNS                                                                                                                                                                                                                                 https://gscrochetdesigns.blogspot.com

The 8 Worst Eating Habits for Cholesterol

We all know that there are two types of cholesterol- LDL, the bad cholesterol and HDL, the good one. If one has more LDL, then more likelihood of getting heart diseases, stroke.

1) Your diet lacks soluble fiber

If your LDL levels are already high, eating foods rich in this type of fiber, such as beans, lentils, whole grains, oats, fruits, and veggies can help to lower your levels. These foods bind to cholesterol and remove it from your body, says an expert. Add fruits and vegetables to every meal and snack, top salads with beans, and start your morning off with whole oats. 

2) You love fried foods, baked goods, and packaged foods

Many of these foods contain trans fats, which can increase bad cholesterol levels and lower good cholesterol levels. While you can search for “trans fats” on the nutrition label, according to U.S. labeling rules, if a food contains less than 0.5 grams per serving, it can be labeled as 0 on the packaging. So even if you eat three servings of a food that is “trans-fat free” you could still be consuming them. The phrase “partially hydrogenated oils” will appear in the ingredient list if a food contains trans fat, says the expert. Common culprits that contain trans fats include baked goods (like cookies and cakes), snack foods (like microwave popcorn), fried foods, and margarine. Instead of eating these foods high in cholesterol, you're better off making baked goods at home. Try swapping out oils and margarine in recipes for unsweetened applesauce or mashed bananas.  

3) Your only source of dairy is the milk in your coffee

Increasing the amount of calcium in your diet can increase HDL “good” cholesterol and decrease total and LDL cholesterol concentrations, according to research. Dairy products are the richest source of calcium with hard cheese having the highest concentration levels. Incorporate low-fat or fat-free milk, cheese, and yogurt as part of your meals and snacks.  

4)You skip fish

Certain types of fish—like salmon, mackerel, trout, and herring—contain higher amounts of omega-3 fatty acids, “good fats” that don't affect LDL cholesterol levels. Omega-3 fatty acids also help to increase "good" cholesterol, reducing your triglycerides, a type of fat in your blood, and reducing blood pressure, according to doctors. Aim to eat a 3.5-ounce serving of fish at least twice per week, preferably those higher in omega-3 fatty acids. Ask for salmon as the protein on your salad at lunch or grill up a salmon burger when you’re barbecuing this season. 

5)You choose the fattiest steak on the menu

Guilty of always ordering the T-bone or rib eye? Swap those foods high in cholesterol out for a cut of beef that’s better for your heart. To reduce the level of saturated fats you consume, look for lean cuts of meat, suggests the Dr. She says there are 38 cuts of beef that are lean—key words to look for include “loin,” “sirloin,” or “round.” If you’re cooking steak at home, trim off as much fat as you can before cooking, and pour off the melted fat after cooking. Baking, broiling, stewing, and grilling are healthier ways to prepare meats. It’s also a good idea to avoid organ meat (like liver and kidney), which tend to be high in cholesterol.

6) You’re not eating healthy fats

 If your doctor says you have high cholesterol, it means the LDL reading (bad cholesterol) is building up and may cause blockages in your arteries. A healthy cholesterol reading from a blood test is less than 200 mg/dL. “While it used to be thought that eating cholesterol-rich foods would raise blood cholesterol levels, we now know that consuming too many saturated fats and not enough unsaturated, heart-healthy fats is what actually affects blood cholesterol levels the most,” says an expert. Eating foods that contain monounsaturated fats and polyunsaturated fats can help prevent and manage high levels of “bad” LDL cholesterol and triglycerides while increasing “good” HDL cholesterol levels, says the Dr. Drizzle some olive oil or sunflower oil on salads and veggies since both are good sources of monounsaturated fats and polyunsaturated fats. 

7)You think protein shakes are just for Cross-Fit fanatics

Not just the choice of bodybuilders after an intense lifting session, whey protein may have some of the same health benefits of dairy, according to experts. When study subjects consumed whey protein as a supplement, it lowered both LDL and total cholesterol. 

8) You toast more than most

Drinking too much alcohol can raise your cholesterol. Men should have no more than two alcoholic drinks per day, and women only one. And better cholesterol is only one of the many good things that'll happen to your body if you cut back on alcohol.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                                                                                                        PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                                             FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                                                                                             https:// kneereplacement-stickclub.blogspot.com/                                                                                       FOR CROCHET DESIGNS                                                                                                                                                                                                                                 https://gscrochetdesigns.blogspot.com

 

 

 

 

 

9 Things That Will Help You Lose Weight While You Sleep

 All of us dream of losing weight without exercising, although many say it’s impossible and that you have to exercise every day because it is the best and quickest way to do so. While there is some truth to this, there are nine ways to help you lose weight during sleep with minimal effort. If you don’t believe it, take a look at the tips below along with evidence backing each one!

1. Drink a protein shake before bed

If you’re used to drinking hot caffeinated drinks or perhaps soft and sparkling beverages, you should stop doing so at least 3 hours before bedtime and instead drink something containing at least 30 grams of protein before crawling into bed. Studies have shown that protein-containing beverages increase the number of calories the body burns during rest. In addition, protein helps build muscle and the more muscle mass you have, the more calories your body burns at rest.

2. Eat light dinners

A mistake many people tend to make is skipping meals during the day due to lack of time or being busy at work, so that when they get home at night, the hunger starts and the search for food begins. It’s best to avoid this because large meals at night, especially during the hours before bedtime, interfere with our brains emitting the hormone responsible for growth during deep sleep. When eating a large meal, the same hormone stores the food in the body's internal system as a fat instead of "fuel". Therefore, you should eat small meals throughout the day, and in the evening consume a light meal as early as possible, no later than 3 hours before bedtime.

3. Avoid alcohol

In general, it is known that consuming a lot of alcohol is unhealthy for us and has negative side effects on our bodies, so it is best to reduce its consumption in the first place. In addition, you should know that drinking alcohol about 3 hours before going to bed interferes with the metabolic process in the body, with the end result slowing down fat burning and weight loss. In any case, this doesn’t mean that you should completely abstain from alcoholic beverages. If you’re used to drinking a glass of red wine with dinner, just avoid going over this amount.

4. Sleep at least 7-8 hours a night

Most people attribute great importance to the number of hours they sleep and are aware that there is a direct correlation between the amount of sleep and their health. However, few of us sleep the recommended amount required, and a study conducted in 2011  examining the length of sleep compared to energy consumption found that when there is a decrease in sleep hours, our body increases energy consumption and lipid intake at the same time, which may explain the link between sleep deprivation and obesity. Experts believe that each person should sleep an average of 7-8 hours a night, and doing so will help you burn more body fat.

5. Avoid exercise before bedtime

Exercise is a great way to lose weight which is why it’s so important to keep fit, but it’s imperative to keep in mind that exercise also stimulates the blood and the body, so it’s not recommended to perform before bedtime. To keep fit without damaging fat burning at night, shift your exercise hours to morning or midday. If you can’t exercise during the day, you can exercise up to 4 hours before bedtime.

6. Turn off all electronic devices in the bedroom

One of the causes of sleep problems in recent years is the daily use of electronic devices emitting short-wavelength light that interferes with the production of sleep hormone - melatonin. According to a study,  tablet screens and smartphones emit the wavelength in question, leading to a decrease in the production of sleep hormone, causing the body to develop various diseases due to excessive exposure. In another study, it was found that long hours of television watching showed higher levels of diabetes-related triglycerides, as well as low levels of adiponectin, a protein that regulates glucose levels and the breakdown of fatty acids in the body. Therefore, it is recommended to turn off and remove all the electronics you have from the bedroom and eliminate exposure to them before bedtime.

7. Lower the temperature of the air conditioner in the room

Contrary to what is commonly thought, that hot temperatures help burn fat in the body more than cold temperature, it is important that you know that the opposite is true. When sleeping in a very cold room, your body will try to balance its own temperature and leading to shaking which heats it up and creates heat energy. As per a study in 2014, it was found that when people slept in rooms at a temperature of 66 degrees Fahrenheit (19 degrees Celsius), they burned 75 more calories than those who slept in hot rooms, all thanks to the chill.

8. Sleep in a completely dark room

Sleeping in complete darkness helps the body produce melatonin, the sleep hormone mentioned earlier, which not only causes better sleep but also helps burn fat, according to another study. Sleeping in a non-dark room can lead to various physiological problems and cause the body to become more susceptible to disease.

9. Sleep naked

As strange as it may seem to you, sleeping without clothes has many advantages, with one of the most prominent occurring when your body is cold , as mentioned in the previous sections. When you sleep naked, a process occurs which accelerates the burning of bad fats in the body and helps burn calories.

 

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                                                            PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/   

 
FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                                                                                                https:// kneereplacement-stickclub.blogspot.com/                              

FOR CROCHET DESIGNS                                                                                                                                                                                                                                 https://gscrochetdesigns.blogspot.com