Your body is highly dependent on the nutrients it gets from food to function smoothly and optimally. However, the modern world is plagued with increasingly processed, calorie and sugar-laden, nutritionally poor foods that are not only responsible for weight gain but a number of health conditions as well.
1. High Blood Pressure
Although high blood pressure does not have any symptoms, it may lead to serious complications such as heart disease and stroke. An unhealthy lifestyle can increase your risk of being overweight or obese, which can dramatically offset your risk of high blood pressure. Having a larger body size means that your heart has to work harder to pump blood to all parts of your body.
2. Nutrient Deficiency
Your diet should contain a variety of fresh fruits and vegetables, whole grains, meat and other whole foods that provide plenty of nutrients your body needs to function properly. However, research shows that an average American consumes inadequate amounts of vital nutrients like fiber, potassium, calcium and vitamin D. There are many types of nutrient deficiencies that cause a set of problems each. For example, insufficient calcium can cause bone loss, not getting enough iron may contribute to anemia and lack of potassium may cause muscle weakness and fatigue.
Omega 3 fatty acids are good fats many people aren’t getting enough of nowadays. Lack of omega 3s in your diet will affect serotonin levels in your brain, which can result in mood swing and depression. Not getting enough vitamin B6 and B12, zinc, selenium, magnesium and iron can cause depression as well. To combat depression, it’s vital to avoid processed food and sugar and stick to whole foods such as fish, nuts, seeds and whole grains as much as possible.
4. Heart Disease
It’s no surprise that an unhealthy diet will contribute to coronary heart disease. The condition is characterized by the narrowing of your blood vessels, which leads to limited oxygen and blood supply to the heart. People who consume too much trans fat and sugar while not working out have a higher risk of coronary heart disease than others.
5. Type 2 Diabetes
Type 2 diabetes is a health condition in which your body cannot process glucose. A large number of factors can contribute to diabetes, some of them include, a poor diet high in sugar, calories and processed food, lack of activity, a sedentary lifestyle and excessive stress.
Poor nutrition and lack of exercise can seriously weaken your immune system thus, inhibiting the body from being able to fight certain types of cancers in the long term. In addition, people who do not get sufficient nutrients from their diet are at a higher risk of cancers linked to nutrition and immune deficiency.
Obesity is one of the most common health concerns in the modern society due to inadequate nutrition and inactivity. The number of children and adults who are affected by obesity increases each year in the US and the WHO considers obesity as a global epidemic. Consuming calorie-dense, nutritionally poor sources rich in trans fat and sugar is likely to lead to obesity, especially if not paired with sufficient activity.
The great outdoors being a cold place during the winters isn’t news for anyone, neither is it a good enough excuse to skip a workout or an entire month of working out. However, it is tempting to settle for any excuse to not exercise when it’s cold, therefore, it’s no surprise that most people gain more weight during the winter season. To get back into your fitness game, it’s important to understand the difference between genuine reasoning and excuses.
The following are some common excuses people make during winters and how you can avoid them-
1. The bed is warm
We get it, it’s cold outside and you’re way too comfortable and warm to get out of bed but it’s important that you make your health a priority in such situations. One great way to get out of bed during the winter is set multiple alarms on your phone with messages to yourself. Sometimes being brutal with these messages can actually help. You can also install a heater in your room and set the timer so that it stops twenty minutes before it’s time for you to wake up. Make sure your workout gear is ready the night before so that you just have to get out of bed and put them on. Getting a workout buddy (preferably one that a bigger fitness fanatic than you) is also an excellent idea.
2. I’m not motivated enough in the winter
We hear this so much that our minds are etched with the notion that our bodies just can’t deal with working out in the winter, however, this is far from the truth. Sure, you may feel sluggish or blue, but if you have a well thought out plan with milestones and an achievable goal, chances are you’ll be running after them. This could be as simple as increasing your workout time to training to run a marathon in spring.
3. Nobody can see my body under all these layers anyway
Your heavy attire should not be a reason for you to let yourself go. Weight gain is linked to a myriad of health complications and there’s a high chance you’ll regret skipping all those workouts once spring hits. You don’t want to put all that hard work to waste and gain a few extra pounds in the winter – you should keep them off at all times. In addition, once the weather gets warm again, you may shy away from wearing your summer clothes and beach outfits after gaining weight – it’s not worth it.
To stay on track, never miss a workout. If you’re unable to work out, try to get at least 15 minutes of exercise in a day. This will ensure that you don’t become lazy.
For those suffering from stress and depression, regular exercise may be a great cure. Having a fabulous sweat session lets you have some fun while ensuring that you’re distracted from your worries. However, what’s more noteworthy about the benefits of exercise, especially on your mood, is that it helps release hormones that make you happy. In addition, it keeps your mood lifted for several hours after your workout or for the rest of your day, if you start in the a.m.
If exercise isn’t your cup of tea or if you find it overwhelming or time-consuming, try adding in just 10 minutes of exercise every day and slowly increase the length as you progress and enjoy the journey. Just the smallest amount of exercise a day can prove to be beneficial when it comes to your mood and overall well being and besides, it’s much better than doing nothing or stressing out over something that’s troubling you.
HOW IT KILLS STRESS?
Stress is common in the modern world and all of us are likely to experience it from time to time. However, when it becomes chronic, it can be quite crippling. According to the Anxiety and Depression Association of America, over 40 million people suffer from anxiety disorders in the US. Therefore, if you feel you’re a victim of anxiety disorder or just the occasional stressful episode, understand that you’re not the only one.
For some people, exercise can be a little stressful and intense workouts can put a lot of stress on the mind and body as well. Furthermore, some people may avoid public spaces such as gyms and other recreational centers due to the fear of having a panic attack. In such situations, it is best to perform some moderate-intensity, comforting exercises such as swimming, walking, yoga and dance.
Working out a little every day can help you develop a feeling of accomplishment as you become more capable of handling stressful situations. You become more confident and start making solid decisions on your own. You will also become more productive. Exercise also calms your nerves, thus boosting its stress-busting ability.
Several studies have reported that exercise works similar to antidepressants. This is mainly because it increases the production of serotonin in the brain. Serotonin is a neurotransmitter that improves mental health, boosts mood and productivity and helps tackle stress and depression.
Sweating it out and getting your heart racing with a great workout helps in the release of endorphins, which are feel-good chemicals that work like the drug, morphine, except that they’re naturally produced in your body.
Pro Tip: Try participating in group workouts as this could help build your social circle and motivate you to workout regularly.
2016 is here and its time to kick out everything that is standing in the way of your exercise routine and attempt to get fit. The main thing required simplify working out routine is to make up your mind and prioritize health on the top. Today we have got the list of 8 most common excuses and busted them so that they no longer block your way –
1. Commitment Issues
To resolve these issues pre-pay for gyms and workout classes. When you sign up you’ve made the commitment, and not going means you’ll probably lose what you paid for. No one wants to lose money!
2. It’s not for ME
This is the most common excuses as it can be hard to go for workout when you feel too out of shape. Remember that exercising not only improves your overall health but boosts confidence as well and that is exactly what you need! You have to start somewhere – try going at off-peak hours when the gym might not be as crowded, or ask a supportive, motivating friend to join you.
3. I don’t like exercising
Really?? Exercise can be FUN! There is a workout format for everyone. Try out new and different activities until you find the perfect one for yourself! If you enjoy dance, give Zumba a try. If you like competitive sports, then crossfit may give you that sense of team camaraderie you’re craving for. Another way to pep up your workout is by finding the right workout partner.
4. No time
If you don’t have time, make time! Don’t have an hour? No worries—it only takes 10 minutes to make a difference. Try to do 10 minutes of exercise 2 to 3 times per day. Schedule exercising and make it a priority. Plan ahead and be punctual to follow it!
5. No Idea about How to Do it
In order to get a better idea about working out and what you should do, it is recommended to hire a personal trainer for one or two sessions to learn proper form, and get an exercise sequence you can go through on your own. Nowadays, lot of gyms have new member specials that make it very affordable to give private instruction a try.
6. Too Tired to Workout
You feel tired or lethargic when you lack movement in your routine. Exercise releases endorphins, increases energy, and elevates your overall mood. Even just a little activity promotes the delivery of oxygen and nutrients to your tissue and helps your heart work more efficiently. Which means, getting in a good sweat session might be exactly what you need!
7. I Look Great
Even if you look great, you should make exercise a part of your routine. Exercise does not limit itself to aesthetics only. It does give you a toned physique too, but the benefits of exercise go way beyond a tight body. Exercise reduces stress, improve your cardiovascular health, improve your mood, sleep better, and feel better.
8. Too Old to Workout
There is no such thing! No matter what your age or physical condition is, it is important to understand that exercise plays an important role in keeping you youthful and mobile. Moderate activities like water aerobics or yoga, can feel really good on stiff, achy joints. With age, weight-bearing exercises become super important to maintain bone mass, making modified strength training ideal. You can also go for walking – it’s fairly low impact, but still creates healthy stress on the bones.
Are you also influenced by “the” latest fad diet trend?? There’s always a new “it” diet in trend – be it the popular potatoes diet or the cabbage soup diet! It is always very exciting to believe and try a simple solution to weight issues rather than opting for time tested solution, i.e. to eat healthy and exercise! The main concern here is that – is it possible to have a quick fix for the weight loss issues without the tags of “moderation” and “physical activity”? Actually, No! Fad diets aren’t a long term solution and here are some benefits of going fad-free –
An Opportunity to Lose Weight with all Nutrients
The main focus of fad diets is on the elimination of key food groups, which can set you up for deficiencies in certain nutrients. Going for cabbage soup diet or gluten free diet requires you to eat the same thing for an extended period and it is obvious that one food cannot be rich in all nutrients. Whenever you plan to opt in for a fad diet you leave behind nutrients which are critical for you health like – protein, vitamins and minerals.
Instead, if you go for a healthy way to lose weight, you are likely to have balanced meals, which will not only help you in achieving the goals on a long term basis but also provide you all the nutrients that are required by your body!
Realistic and Sustainable Weight Loss
If you say no to fad diets, you will be able to focus on tested method for weight loss; Calories Balance – balancing the calories you consume with the calories you burn from exercise! This is nothing new but trust me it is the only method which has been proven by science to be helpful for realistic weight loss and long-term weight maintenance.
Fad diets can actually help you in losing weight, but only for a short span of time. Fad diets do the most obvious, which is if you have only 500 calories, you are bound to lose weight! But what is the question of concern here is – how long will you be able to continue the same eating pattern? When you say no to fad diets, you can start examining your current eating habits and make a commitment to swap them for healthier ones.
Builds a healthy, happy relationship with food
Like all relationships, a healthy relationship with food takes time, and it’s never too late to start. If you say no to fad diets, it is sure that your food fears are going to die and you will be embracing a healthier relationship with food that is more inclusive. You will be free from the worries of what to eat and what not, which will ultimately result in enjoying a balanced diet most of the time without feeling guilty.
So now, its time to forgo the fantasies and actually work if you are really serious about losing weight!
Lentils and peas are vegetable seeds growing in pods and are thus, categorized under legumes. Legumes, particularly lentils, are packed with fiber and protein and provide very little calories from fat. Lentils are of the healthiest foods on the planet, according to Jonny Bowden, Ph.D., author of “The 150 Healthiest Foods on Earth.”
According to the National Institute of Diabetes and Digestive and Kidney Diseases, foods cannot magically zap fat. However, certain foods, such as lentils, that are rich in protein and fiber but low in calories can help increase the satiety and fullness you get from a meal, thereby, reducing your chances of overeating.
You can add a generous serving of lentils to your meals without any guilt because not only is it low in calories, it has minute quantities of fat too, making it fit for any weight loss plan. A half cup portion of cooked lentils will give you about 115 calories and that’s more than enough to keep you full and prevent you from eating anything extra. Half a cup of lentils cooked in water will only have 0.5 grams of fat, making it a great low-fat option.
Lentils are a great vegetarian protein source. A half cup serving of cooked lentils in water provides 9 grams of protein, helping you build lean muscle mass. However, lentils aren’t a complete protein source so be sure to team them up with quinoa, beans, brown rice or black eyed peas in your diet plan.
Including plenty of foods rich in fiber is perhaps one of the healthiest methods of losing weight fast. Lentils take a while to chew and consume, allowing your body to register that you have eaten enough and do not require further nutrition. Fiber also remains in the gut for a while, preventing you from snacking after your meals. Most people who consume lentils on a daily basis report feelings of satisfaction for hours after their meals. This is especially true for people living in countries such as India and Pakistan where lentils (or daal) is a staple in their diet.
A half cup serving of boiled lentils will give you 8 grams of fiber, contributing to your recommended daily intake of 21 to 38 grams of fiber.
Boiled lentils have a low glycemic index, which means they do not increase your blood sugar or insulin levels dramatically. Canned lentils have a slightly higher glycemic index because of the amount of processing involved but they are still healthy to eat, if fresh lentils are not available.
Since lentils are high in fiber, they help slow down the digestion of your meal, keeping your blood sugar levels more stable. Furthermore, fiber is not digested in the human body, which means it simply contributes to the mass of the food without offering any added calories.
When it comes to diet foods, white rice isn’t the best option due to its high calorie content. Furthermore, even though it is sometimes lower in calories (depending on the type) compared to its healthier counterparts, a moderate serving size will not offer a considerable amount of protein, fiber or water, required to keep you full throughout the day.
However, if you pair a small amount of rice with healthy, high fiber and high protein foods such as lentils or green leafy vegetables, you can significantly lower your calorie intake for the meal and still consume rice on a regular basis without negatively affecting your weight.
The calories in rice vary slightly between the types of rice you choose. White rice, being the most common option, offers 205 calories per cup, cooked. Cooked brown and wild rice on the other hand offer 215 and 165 calories respectively, along with higher amounts of fiber, protein, B vitamins, magnesium, selenium and other vital vitamins and minerals. If you’re a frequent consumer of rice, portion control is important as it is easy to place more than one cup of rice on a plate, whether you cook it with other unhealthy ingredients or have it with a side dish.
When you look at the calories alone, rice won’t make you fat but rice has certain psychological affects, which may contribute to weight gain. Most people are already aware of how addictive white rice can be due to its high refined carb content.
Many rice dishes are also prepared with ingredients containing excessive calories, such as butter (102 calories/tablespoon), margarine (76 calories/tablespoon) or vegetable oil (around 120 calories/tablespoon). Fried rice may contain more than 250 calories per 1 cup serving and beef stir fried rice contains 345 calories per cup serving. When white rice is cooked with oil or ghee, expect the numbers to go above 300 calories per cup. Therefore, if you are concerned about gaining fat, consider having white rice boiled in water with a healthy side dish.
Brown rice is a whole grain which still has its natural fiber intact. When rice is polished and processed to produce white rice, its germ and bran have been removed, which means it’s not a whole grain anymore with a rich fiber content. Although white rice can be enriched with vitamins and minerals, the fiber cannot be returned to it. Brown and white rice have roughly 45 grams of total carbohydrates per cup, cooked, but brown rice consists of 3.5 grams of fiber, versus 0.6 grams of fiber in white rice – that’s 6 times more fiber!
Consuming fiber is largely underrated, especially when it comes to weight loss. Fiber makes the bulk of whole foods and since it cannot be digested, it comes with zero calories. This factor ensures that your blood sugar levels are stable, you’re full after a meal and satiated enough to avoid snacking throughout the day.
You want to lose weight and you know that the only way you achieve that is by exercising. Starting a new exercise plan isn’t always easy. There are high chances that even though you have started to workout, but you still aren’t enjoying the process all that much. Today, we have got some simple tips that will prove really helpful to find your workout groove:
1. Blend it All
Variety is the spice of your life and same is applicable for your workout sessions as well. In order to keep your workouts exciting it is really important to add some interesting elements into it. Though consistency is equally important, but that that doesn’t mean you can’t make things entertaining and fun during your workouts. Whether you add the variation by the change of exercises or by the music variations, switching up your routine can help you stay motivated and excited about exercise.
2. Find the Workout You Like
This is one the most obvious way to love your exercises. Even though everybody seems to know it but it is still surprising to see how many people think they have to punish themselves with exercises, and therefore they choose activities they absolutely abhor, like running on the treadmill. There are so many types of workouts when it comes to weight loss, and its important to experiment until you find a few that you can look forward to doing. So whatever activity you like – be it swimming, aerobics or cycling, it is essential to derive some enjoyment during your sweat session in order to develop a liking towards it!
3. Check the Intensity
Another main reason that people give up on the exercise plans is the pain that is caused to their body as they push themselves too hard. The motivation to workout automatically goes down when you feel too tired to get up from your couch after your sessions. Though it is right to believe that if “no pain” then “no gain” but excessive pain might be your body’s way of telling you that you’re overdoing it. When deciding the intensity of your workouts don’t forget to differentiate between soreness and strain.
4. Target Quality, Not Quantity
Another reason to dislike exercising is because you don’t have enough time to go the gym 6 times a week, which is actually not required! In fact, doing less may actually get you more results. A study that was conducted at the University of Alabama at Birmingham highlighted that women who worked out 2-4 times a week lost about 200 more calories per day in comparison to the ones who worked out for 6 days in a week. By the end of the four-month study, each group had experienced almost the same levels of improvement in strength and endurance, with both the twice- and four times-a-week participants burning more total calories each day than the more frequent exercisers.
THE BOTTOM LINE
In order to love your exercises it is important that you don’t let it take over your life, but try to make it a happy regular part of your life. If you plan in such a way that you spend shorter amounts of time that are more focused and concentrated, you can cut your workout time in half and perhaps burn more calories overall!
Here comes a tale which every person aiming for weight loss can relate to – You made a decision to lose weight by eating healthy foods and exercising regularly. You get really excited as the pounds seemed to fall of quickly! Then comes the inevitable weight-loss plateau, which leads to frustration and a drop in efforts to lose weight. This weight-loss plateau is the biggest barrier, which makes losing weight a vicious and never ending cycle. Here are some simple strategies to help you stay committed to healthier habits even when weight loss levels are almost negligible. Checkout these simple tips now to have smoother weight-loss journey –
1. Check your Diet
At the initial stage of weight loss, simply reducing the portion size does play a major role in helping you lose weight, but after a while it becomes important to reassess your diet. Weight loss after you lose the initial pounds can only come if you choose lower-calorie food items. In order to push away the barrier of weight-loss plateau, it is important to include foods that are rich in fiber and lean protein. These food items will make you feel fuller for longer duration and cut away the intake of unnecessary calories.
2. Rework on Goals
Don’t get happy only with the numbers on the scale as weight loss is something far beyond that. It is important to consider the benefits of adopting a healthier lifestyle, which will help you push the barrier of this plateau away. Rework on the goals and get excited about the non-scale victories, like getting in a dress you always wished to or getting positive comments from your friends and family, in order to get back the motivation. If you take time to celebrate these achievement you are likely to stay motivated to workout and eat healthy even when the scale isn’t moving.
3. Exercising is the Key
Though eating healthy is very important when aiming for weight loss, but it is important to consider that exercising has a more dominant role to play. In order to overcome the weight-loss barriers without much efforts just simply increase the time & intensity of your workouts. It does not necessarily mean to have a structured exercise like hopping on a treadmill or going for a bike ride as daily activities like mowing the lawn to vacuuming the house too help in burning calories. Stop being lazy and get up from your couch if you are really serious about losing weight & overcoming this barrier!
4. Make a Plan
Planning in advance for the upcoming week can go a long way in keeping you on track with healthy habits and weight loss. The key is to anticipate the upcoming challenges and be prepared to face them. Plan the foods you are going to eat, the time you will be going to the gym, etc. in order to handle the situation of weight-loss plateau in the best possible manner!
5. Be Positive
Don’t get demoralized when the numbers are not going down. Be positive and keep in mind that if you stick to your weight-loss plan religiously the pounds will come off for sure. Push yourself and stay motivated to achieve your goals and you will surely hit the desired mark!
The flat or curly Parsley Leaves which you normally mince and use as a garnish to enhance the flavors of your food; are extremely rich in nutrients like fiber and low in calories which makes it a great intake product for people aiming for weight loss!
Low in Calories
1 cup of parsley has only 22 calories, 0.47g of total fat and 34mg of sodium, which indicates that it a low-calorie, low-fat, low-sodium way of enhancing flavor. While the serving (1 cup) may seem extremely high, it is worth noticing that it is used as a major ingredient in many cuisines, like Mediterranean. Replacing the extra tbsp of olive oil with 119 calories as a garnish with parsley can actually help you lose weight over a period of time.
High Fiber Content
Fiber, which is an essential nutrient for people aiming for weight loss, is found in abundance in these green leaves. Chopped parsley leaves contain about 2 grams of fiber per 1-cup serving. Though it is natural to assume that this is a low amount, it’s important to consider that a cup of parsley takes up just 1 percent of the calorie intake in 2,000-calorie diet. If you consume a single serving of parsley you can fulfill about 5-8% of the daily recommendation for dietary fiber, which has numerous benefits, including helping you feel fuller with less food, reducing the chances of overeating. Parsley can also help you meet your recommended daily intake of vegetables, which is between 2 and 3 cups per day.
Apart from being rich in fiber, parsley has high amount of iron ( 1 cup has 3.7 mg iron), which helps your body produce red blood cells. Parsley is also rich in vitamin K (1-cup serving has 984 mg ), which helps with blood coagulation. Further, it also contains natural antioxidants, including vitamins A, C and E. Antioxidants help protect your body’s cells from damage from environmental toxins and free radicals, which are produced as a side effect of your metabolism. While these nutrients do not directly aid in weight loss, they do help you stay healthy as you lose weight.
How To Use?
Apart from using this vegetable for garnish, there are several ways in which you can use it and let it contribute towards weight loss — add 1/2-1 cup of parsley to every serving of salad, use it is smoothies, double its quantity while using it as a garnish — are a few of the most common options.
Your love for food is the biggest road blocker in your desire to lose weight as you are most likely to grab the first decadent food you can find after a short span of controlled eating. Though there are some well defined guidelines that are stated for the people who want to lose weight, yet it is obvious that no one-size-fits-all. Here are some common rules for weight loss you can bend and still drop pounds from the scale.
#Rule 1: No Indulgence
Just because you want to lose weight, doesn’t mean that you have to live without the foods you adore like dessert, alcohol, fried foods, etc. When you deny yourself the bites you crave it can backfire, causing you to feel deprived and ultimately resulting in binge eating. You can’t eat these foods all the time if you want to lose weight, but it’s perfectly healthy to enjoy a few spoonfuls of ice cream or a small glass of champagne every once in a while. Just tone down your portion sizes and indulge about once a week.
#Rule 2: Eat Salad Everyday
Yes, it’s true that salads help in weight loss, but it is also important to consider that they aren’t for everyone. The dissatisfied feeling that you get after eating the salad could cause you to head to the nearest fast food joint. Also, salad toppings can really add up. When a bowl of greens is covered in creamy dressing, candied walnuts, cheese, cranberries, and avocado, a seemingly healthy salad can run higher in calories in comparison to a burger. You have to enjoy the foods you’re eating in order to stick with a healthy meal plan and if you don’t like the bowl of raw veggies, choose other low-calorie meals that incorporate veggies such as sandwiches, broth-based soups, grilled veggies, and whole-grain salads, etc.
#Rule 3: Say No to Carbs
It is indeed true that carbs are high in calories but not all of them. Refined carbs like white flour, rice, and sugar are the ones to limit while complex carbs like quinoa, oats, whole-wheat pasta, whole-grain bread, and brown rice should be consumed for sure in order to lose weight faster. These food items are full of protein that’ll give you energy and fiber that will keep you full. You need to watch portions of the complex carbs since they aren’t calorie-free, but you definitely shouldn’t ditch all carbs in the name of weight loss.
#Rule 4: Exercise is Most Important
You can burn around 250 calories in a 30-minute jog which is surely going to help you in losing weight faster…. But is the only way to burn calories?? No! If you can’t exercise because of any reason, you can still lose weight. It just means you have to be willing to eat less and cut calories in your diet instead. If you do skip out on workouts, keep active in other ways — it’s important for so many other reasons like heart health, stress relief, and better sleep.
#Rule 5: Measure Everything
While portion control does play an important role in weight loss, you don’t have to be rigid about measuring everything. There are tons of foods you can eat as much as you want of and not measure a single bite like salad greens, peppers, celery, and cucumbers. If your daily diet seems too strict, try to include foods like these that you can munch on without worrying about how much you’re eating.
Is cheese a guilty pleasure or part of a healthy diet? This is a never ending debate and there have been both types of arguments on this – some praise the benefits of protein and calcium, others condemning high calories, saturated fat, and sodium. No matter on which side of argument you stand, you’re likely to be still nibbling it away! Today, we have got some tips, which will allow you to eat cheese effectively and make it contribute to your weight loss efforts –
1. Watch Portions to Limit Calories
If you love cheese, there is no need to eliminate it from your diet to achieve your weight loss goals. The key is to limit the portion to 1 oz and buy low-fat or fat-free brands to keep the calories and fat within your daily goals. Most available options of cheese have about 72-125 calories in a 1 oz. Fat-free brands contain no fat, which subsequently reduces the calories by at least half and sometimes more than that, depending on the type of cheese. Cheese like brie and brick, which are semi-soft have fewer calories in comparison to hard cheese options. It is advised to check the nutrient label before buying a cheese and keep a close check on calories and fat numbers!
2. Choose Cheese as a Snack
An absolute healthy way to incorporate cheese into a diet is to nosh on it between meals rather than having them as a full meal. It is a great source of calcium and protein and is easily portable. Stock up on pre-portioned options, such as The Laughing Cow wedges or mini Babybel cheeses, and enjoy them with wheat crackers, fruits, or a piece of toast with egg whites.
3. Protein Keeps You Full
Irrespective of the type of cheese, you get at least 6 grams of quality protein in a 1-ounce serving. Not only does this make a significant contribution to your daily protein requirement, the protein in cheese also supports weight loss. The main working behind this is that it slows down the movement of food out of your stomach so you feel full longer, further, “Harvard School of Public Health” stated that cheese keeps blood sugar balanced, which means blood sugar won’t drop and trigger hunger. “American Journal of Clinical Nutrition” published a research in May 2013 stating that protein stimulates satiety by affecting hormones that regulate your appetite.
4. Calcium & Weight loss
There have been conflicting results in the role of dairy products and calcium in weight loss. However, “American Journal of Clinical Nutrition” & “International Journal of Obesity” published reviews in 2012 stating that dairy products facilitate weight loss when they’re part of a calorie-controlled diet. In October 2011, “Journal of the American College of Nutrition” explicated that though there has been no direct relation between dairy intake and weight loss, low dietary calcium is a risk factor for being overweight. Like other dairy products, cheese is a rich source of calcium but the amount you’ll get varies from one brand to the next.
5. Other Good & Bad Nutrients
On one hand being a dairy product, cheese contains vitamin A, potassium, and is an especially good source of vitamin B-12, which you need to make normal red blood cells and maintain healthy nerves. Cheese is also a good choice for a low carbohydrate diet. On the contrary, cheese is high in saturated fat, so it’s important to choose low-fat or fat-free brands to avoid this unhealthy fat. Cheese can also be quite high in sodium ranging from 16mg-500mg.
The Bottom Line
The key is to enjoy this delicious dairy product in moderation. As per USDA, a serving as 1.5 oz (45 g), which is a good guideline per day when balanced alongside other saturated fats. Even if you’re into the real food philosophy, it’s still a good idea to show some restraint. Indulging into foods you like positively contributes in weight loss but keeping a check on portions and frequencies is the key to success.
Here are a few fresh ways to make cheese part of a healthy diet: folded into eggs, atop an open face sandwich, with fresh veggies, baked casserole, sprinkled on a salad, with a fruit, etc.!