Better health

What to eat to detox your liver  weight loss diet plan meal plan for weight loss meal plan for losing weight meal plan to lose weight meal plan weight loss meal plans for weight loss weight loss meal plan diet plan to lose weight diet plan for weight loss dieting plan free weight loss Liver detox diet plan Upon waking up 400 ml warm water + lemon juice Lemon is an alkaline food and is the most powerful food to detox the liver and boosts the metabolism of the body Breakfast 1 fruit + 1 large mug juice of carrot, beet, cucumber, coriander leaves, ginger, lemon, pinch of kala namak The specified vegies are liver friendly and helps in cleansing liver with there antioxidant and alkaline properties Mid morning If hungry- coconut water + fruit OR cucumber/carrot sticks OR Isabgol in warm water This meals brings in fibers and if you are feeling low/ dizzy, grab coconut water / fruit to balance your electrolytes 30 minutes before lunch Lunch 1 tsp apple cider vinegar in I glass warm water A...

  Weight loss and fat loss are terms often used interchangeably, but they refer to different processes and outcomes in the body. **Weight Loss:** - * *Definition:* *  A reduction in total body weight from all sources, including fat, muscle, bone, and water. - **Measurement:**   Typically tracked using a scale. - * *Methods:**  Can occur through dieting, exercising, dehydration, or muscle loss. - * *Short-term Changes:**   Can be influenced by factors like water retention, glycogen stores, and even food intake. - **Health Impact:* *  Not always indicative of improved health; losing muscle mass can be detrimental. **Fat Loss:** - * *Definition:**  A reduction specifically in body fat percentage. - **Measurement:**  Measured using tools like calipers, bioelectrical impedance scales, DEXA scans, or body fat percentage tests. - **Methods:**  Typically achieved through a combination of proper diet, strength training, and cardiovascular exercise. -...

  PCOD, or Polycystic Ovarian Disease, is a condition where a woman's ovaries produce an abnormal amount of androgens, male sex hormones, that are usually present in women in small amounts. This hormonal imbalance can cause various symptoms, including irregular menstrual cycles, difficulty in conceiving, weight gain, acne, and excessive hair growth.   Key Aspects of PCOD: 1. **Hormonal Imbalance** : Increased levels of androgens and insulin resistance are common. 2. **Ovarian Cysts** : The ovaries may develop numerous small cysts. 3. **Symptoms** : Irregular periods, heavy bleeding, weight gain, acne, thinning hair, and infertility. 4. **Long-term Risks**: Increased risk of type 2 diabetes, high blood pressure, heart disease, and endometrial cancer.   Diet Recommendations for Managing PCOD: 1. **Balanced Diet**:    - **Low Glycemic Index (GI) Foods**: Whole grains, fruits, vegetables, and lean proteins to stabilize blood sugar levels.    - **High Fiber...

  What is Detoxification? Detoxification is the process of removing toxic substances from our internal organs of the body so as to enable to organs to work/ function optimally and in the most efficient manner. Purpose / Benefits of detoxfication  Detox process is said to have many health benefits, including: 1)weight loss. 2)toxin removal or detox. 3)balancing body pH better digestive health. 4)boosting immune function. 5)improving mood. 6)increasing energy levels. 7)improving complexion.

  Stress Relief tecnique  fast-paced and demanding world, stress has become a prevalent issue that affects many aspects of our lives, including our physical health, mental well-being, and overall quality of life. This comprehensive guide aims to provide you with effective stress relief techniques that can help you manage and alleviate stress, allowing you to lead a more balanced and fulfilling life. Table of Contents: 1. Understanding Stress 2. Importance of Stress Relief Techniques 3. Deep Breathing Exercises 4. Progressive Muscle Relaxation 5. Mindfulness Meditation 6. Additional Stress Relief Strategies 7. Conculsion  1. Understanding Stress: Define stress and its impact on both the body and mind. Explore the different types of stress, including acute stress, chronic stress, and episodic acute stress.  Identify common stressors that individuals may encounter in their daily lives, such as work pressure, financial concerns, relationship issues, and problems. health ...

  Introduction : Self-care is an essential aspect of maintaining overall health and well-being, especially for individuals managing conditions like PCOD.  This checklist provides a comprehensive guide to self-care activities that promote physical, mental, and emotional wellness.  By prioritizing self-care practices such as sleep hygiene, hydration, and relaxation techniques, individuals can better manage their PCOD symptoms and improve their quality of life 1. Sleep Hygiene: 1) Aim for 7-9 hours of quality sleep per night. 2) Establish a consistent sleep schedule by going to bed and waking up at the same time each day, even on weekend  3) Create a relaxing bedtime routine to signal to your body that it's time t wind down (e.g., reading, gentle sretching, meditation). 4)Ensure your sleep environment is conducive to restful sleep by keeping it dark, quiet, and cool. 5)Limit exposure to screens (phones, computers, TVs) before bedtime, as blue light can interfere with sl...

  MEAL PLAN FEMALE - 1500 Calories Breakfast (7:30 a.m.) Breakfast Sandwich 1 Egg: 78 kcal (7 protein; 5.5 fat; o carbs) 1 banana: 118 Kcal (1,4 protein; 0.4 fat; 27 carbs) 50 gram oatmeal: 201 kcal (6.2 protein; 4.3 fat; 36.4 carbs) Lunch (12 p.m.) -  Rice With Meat & Veggies 100 gram brown rice (cooked): 139 kcal (2.6 protein; 1.1 fat; 29.2 Carbs) 100 gram chicken breast (no skin): 160 kcal (31 protein; 3 fat; o carbs) 150 gram mixed salad (without dressing): 43 kcal (2.7 protein; 0.7 fat; 6.6 carbs) Pre-Workout Snack (30 Min Before Workout) -  Protein Shake & Fruit 20 gram whey protein shake (isolate): 74 kcal (17.2 protein; o fat; 1.1 carbs) 1 banana: 118 Kcal (1,4 protein; 0.4 fat; 27 carbs) Dinner (1-2 Hours After Workout) -   Rice With Chicken & Beans 100 gram brown rice (cooked): 139 kcal (2.6 protein; 1.1 fat; 29.2 Carbs) 100 gram salmon: 225 kcal (25.3 protein; 13.8 fat; o carbs) 150 gram mixed salad (without dressing): 43 kcal (2.7 protein; 0.7...

Macronutrient Food List     1. Healthy Protein Sources     2. Healthy Carbohydrate Sources     3. Healthy Fat Sources Healthy Protein Sources Protein is the most important macronutrient in your diet. I suggest you build your main meals around a big portion of one of the sources below, as they are high in protein and (usually) low in calories. Good Protein Sources: 1)Eggs 2)Lean Meats 3)Chicken Breast 4)Beans & Legumes 5)Fish/Sea Food 6)Soy Healthy Carbohydrate Sources Carbs have a pretty bad rep in the fitness world - mostly undeserved. They are the body's preferred source of energy and will give you more strength in the gym. For health reasons, make sure to stick to mostly healthy sources (see below). 10% - 20% of your daily carbs can also come from junk food / candy if this makes it easier to stick to your diet long term. Good Carb Sources: 1)Whole Grains (Oats, Rice, Quinoa, Whole Grain Pasta & Bread) 2)Beans & Legumes (not just high in prote...

  Fat Timing In general, it makes sense to eat less fat and more carbs and protein before and after hard exercises. That's because fat is more difficult for the body to digest, so it also slows down the digestion of anything you eat along with fat. This is not what you want in your pre-workout meal because you want the carbs and protein to readily available during your training.  Therefore, the closer a meal is to your workout the less fat it should have.  So, if you like a larger pre-workout meal with more fat, make sure to leave some more time before you hit the gym. But you can also use fat strategically to your advantage at other times of the day. Because of its ability to slow down digestion, fat can also be used to time meals over long intervals. For example, if for whatever reason you cannot eat anything for a very long time, let's say for the next 8 or more hours, a large amount of fat should be eaten in the meal before that interval. This high fat intake will not...

Glowing skin food   

  Protein Timing You probably heard the age-old advice that you should eat six meals throughout the day to constantly supply your muscle with enough protein that it doesn't break down. The idea is that while our body can store dietary fat (adipose tissue) and carbohydrate (liver and muscle glycogen), it cannot store excess protein. That's why for years bodybuilders religiously planned their meals and always had a protein shake or protein bar with them. to avoid going into a catabolic state where your body breaks down muscle tissue. However, today we know that even though the body cannot store excess protein, it's a lot smarter than many people think and you don't have to eat six meals to grow and maintain muscle tissue, nor do you have to time them exactly three hours apart. Let me explain. When it comes to protein timing our one and only goal is to create a continual supply of amino acids (from digested protein) into the bloodstream to avoid muscle breakdown. The one i...

  Meal Timing & Meal Frequency Here is the honest truth about meal frequency. It doesn't really matter if you eat three or six meals or anything in between. All studies on different meal frequencies have shown that different setups lead to basically the same results. This also means you don't gain anything from eating several small meals. No, it doesn't boost your metabolism to any meaningful degree and your overall energy expenditure will be the same as if you ate three large meals. But what about the extreme cases like only two meals per day or more than six? More than six meals shouldn't be a problem in theory, but for me personally it wouldn't be practical to be preparing meals all the time. Two or even just one meal per day can lead to problems because they would have to be quite big to cover your daily calories. Also, when it comes to protein you want to ensure a steady supply throughout the day which would be difficult with only one meal as your body woul...

  The Right Carbohydrate Sources 1)Just like protein quality, carbohydrate quality can be measured 2)in a number of ways. The most common is the glycemic index. In 3)its simplest form, the glycemic index is a measure of both how 4)fast a food raises blood glucose levels, and how much it elevates 5)insulin levels. This measure is generally applied to carbohydrates and ranks them from 0 to 100. The faster a carb is absorbed and the larger its effect on insulin, the closer it will be to 100. Slower absorbing and digesting carbs on the other hand will be closer to zero. Here is a short list of common carbs and their GI ratings: Dextrose Powder 100 Honey 87 Bran Flakes 74 White Bread 70 Orange Juice 57 Most Beans 20-40 Apples 39 Tomatoes 38 Carrots 35 Peanuts 13

  The Right Protein Sources Protein quality can be measured in a number of ways. Most often you will hear the concept of bioavailability, which describes what percentage of the protein that you consume is actually absorbed into the bloodstream. Another indicator of protein quality considers how much of the protein is composed of essential amino acids (which are those your body cannot make itself) and how much of the protein is composed of non-essential amino acids (which are those your body can make itself). Obviously, sources that are rich in essential amino acids are of higher quality in this sense. In general, protein quality ranks from animal sources to plant sources. Here is a short list of common foods ranked by their protein quality according to the concepts I just mentioned, starting with the most quality sources first. Whey Protein 1)(Cooked) Eggs 2)Beef and Pork 3)Chicken 4)Fish and Seafood 5)Soy Protein  Complementary Plant Sources (e.g. beans and rice) Isolated Pla...

  How Many Carbs For Weight Loss? The role of carbs in weight loss diets is very controversial and always hotly debated. I will try to make setting up your diet as simple as possible, so here is my recommendation based on what we know from scientific studies about optimal carb intake. If you don't exercise then carbs are completely optional and you can include them or cut them from your diet. But if you regularly exercise then they are pretty much a must. Carbohydrates are the body's preferred energy source and as long as you stick to quality sources you will feel the difference. So if we assume you exercise, how many grams of carbs do you need? The most straightforward way is to calculate your protein and fat intakes first and then subtract those from your daily calories. Next, you simply fill the rest of your daily calories with carbs. It's really that easy. We will go over an example later in the course, so don't worry if you don't know how to do this, yet.

  How Much Fat For Weight Loss? On to your ideal fat intake during weight loss. This is a lot simpler than calculating protein needs. In order to maintain your general health and fitness, you need only around 0.3 grams per pound of fat-free mass per day. Here, "fat-free mass" is everything in your body that isn't fat, i.e., muscle, water, and bone. This translates to roughly 15 to 20% of your daily calories for most people and is a target value you should not undercut both when dieting to lose weight and to build muscle. That might sound like a lot at first but remember that 1 gram of fat has around 9 calories so this only translates to about 35 to 45 grams of fat per day for someone following a 2000 calorie diet

How Much Protein For Weight Loss? Protein source  Protein is by far the most important macronutrient when you are dieting. Having enough protein in your system is a necessary requirement to maintain muscle mass when wanting to lose fat. That means if you don't consume enough protein when dieting your body will not only burn fat but also your hard earned muscle. This is not what we want to accomplish. Therefore, it's important that you know how much protein you need to consume every day.  Fortunately, this is pretty straightforward. The optimal protein intake lies anywhere between 0.8g to 1.0g per pound of body weight per day. This range is what has shown to maximize muscle growth in clinical studies and should be your daily goal. This assumes you exercise regularly and also do some sort of resistance training. If you don't exercise at all or just do cardio you can likely go a little below this range because you don't stress your muscles as much. But since my students ar...

Macronutrients The last part about the importance of a calorie deficit was a little dry, right? You might think that this is nothing new and everyone knows that you need to eat less to lose weight. I get it. Calories aren't sexy and counting them definitely isn't groundbreaking advice. But calorie counting isn't what this program is all about. The last section was just to help you understand that calories matter and anyone saying otherwise is lying to you. But don't worry, this doesn't mean you have to count calories for the rest of your life. In the Q&A I will list ways to lose weight without micromanaging every aspect of your diet. So with that out of the way, let's now talk about macronutrients, which are the second most important factor in your diet. Macronutrients are the three main nutrients your body uses for important vital functions. They are protein, carbohydrates and dietary fat. Protein is one of the basic components of food and makes...

Calorie Deficit The single most important factor for weight loss is always a calorie deficit. From a scientific standpoint whether you gain weight or lose weight is determined by the first law of thermodynamics which states that energy cannot be created or destroyed, it can only be transformed from one type to another. I don't want to turn this into a physics lesson but when applied to dieting, the first law of thermodynamics states that your body weight is dependent only on the difference between the amount of calories that you consume versus the amount of calories that you burn, which is known as your caloric balance. Before we go into the different forms of calories balances, let's first talk about what a calorie actually is. A food calorie is the amount of energy needed to raise the temperature of 1 litre of water by 1 degree Celsius. As you can see, calories are a form of energy measurement. When you eat food, you are consuming the energy that is stored within ...

The 5 Priorities Of Metabolic Meal Planning 1. Calorie Deficit 2. Macronutrients 3. Food Sources 4. Meal Timing 5. Supplements