Oatmeal is proposed to be helpful in aiding weight loss. It is said to aid digestion and improve heart health.
In this article we will touch on its rich nutrients, the potential health benefits it offers, and how to prepare it such that it supports your weight loss journey. We will also discuss about when eating oatmeal might not be a good idea. Lastly, we will answer some frequently asked questions regarding this topic.
Did you know?
Oats come from a grain called Avena sativa. They contain beneficial nutrients. There are different kinds of oats which are steel cut, rolled, and instant. These types differ mainly in how they are prepared and cooked.
Oatmeal is a type of porridge that you make by boiling oats in water or milk, or both. It is a yummy, filling meal in the morning that you can have hot or cold (like overnight oats).
A standard 1/2 cup (40 grams) serving of dry, uncooked rolled oats has around 150 calories. But remember, the final calorie count will depend on the type of oats used, the liquid you cook the oats in, and any toppings or sweeteners you add.
Oats have loads of complex carbohydrates but also have a good mix of protein and healthy fats. In a 1/2 cup serving, you’re looking at roughly 27 grams of carbohydrates, 5 grams of protein, and 3 grams of fat.
Oats are powerhouses of essential vitamins and minerals. They pack in manganese, phosphorus, magnesium, iron, zinc, folate, and vitamin B1 (thiamine).
Let’s now turn our attention to this handy table to see the nutrient profile of oats.
| Nutrient | Amount (1/2 cup dry rolled oats) |
| Calories | 150 |
| Carbohydrates | 27g |
| Protein | 5g |
| Fat | 3g |
| Manganese | 63.91% of daily value (DV) |
| Phosphorus | 13.3% of DV |
| Magnesium | 13.3% of DV |
| Iron | 9.4% of DV |
| Zinc | 13.4% of DV |
| Folate | 3.24% of DV |
| Vitamin B1 (Thiamine) | 15.5% of DV |
Due to the mix of carbohydrates, protein, fats, vitamins, and minerals, oats are some of the most nutrient-rich grains out there. Not to mention, their high fiber makes them extremely filling, hence great for a meal.
Whole oats are rich in antioxidants, compounds known as polyphenols. They also contain a unique type of antioxidant called avenanthramides. These antioxidants are believed to widen blood vessels, boosting blood flow.
Antioxidants fight inflammation and oxidative stress in the body. Both these issues can lead to health problems like obesity. By curbing inflammation, antioxidants it may improve insulin sensitivity and support healthy weight loss.
Oats have a soluble fiber known as beta-glucan. This fiber partially dissolves in water to form a gel-like substance and slows down food movement in the digestive system. This action may help control blood sugar and create a feeling of fullness, which may aid in weight loss.
Many studies have shown the soluble fiber in oats, known as beta-glucan, may help reduce total cholesterol and bad (LDL) cholesterol. It is said to do this by increasing the excretion of cholesterol-rich bile from the body, promoting heart health, and reducing heart disease risk.
Oats have complex carbohydrates known for their ability to keep blood sugar levels steady. This, combined with the high soluble fiber content may slow glucose absorption into the bloodstream, avoiding sudden spikes in blood sugar and maintaining your energy throughout the day.
Oats are bursting with fiber, both soluble and insoluble, which is key for a healthy digestive system. The insoluble fiber in oats bulks up the stool and avoids constipation. At the same time, soluble fiber helps maintain a balance of good bacteria in your gut. Thus, they are said to relieve digestion.
When prepared with healthy ingredients and very little added sugars, oatmeal may help in weight loss diet.
Beta-glucan, the soluble fiber in oats, forms a gel-like substance in the stomach. This slows down digestion and helps you stay full. Eating oatmeal regularly may help ward off hunger, avoid overeating, and help with weight loss.
The complex carbohydrates in oats may contribute to stable blood sugar, ensuring steady energy, and reduced food cravings caused by low blood sugar. Better blood sugar control may help manage weight and decrease the risk of type 2 diabetes.
Oatmeal’s high fiber content goes beyond aiding digestion -It may also help burn calories. The body works harder to break down and process fiber, and in doing so, burns more calories. More burned calories means more weight loss.
Oats contain B vitamins like thiamine or vitamin B1. These vitamins play a crucial role in using food for energy in the body. Including enough B vitamins in your diet may support a healthy metabolism, leading your body to burn calories more efficiently, which may promote weight loss.
Beta-glucan, the soluble fiber in oats, acts like a prebiotic in your gut. Prebiotics feed and maintain the balance of good bacteria in your digestive system. This is linked to better weight control and a lower risk of diseases related to obesity.
Apart from helping with weight loss, eating oatmeal regularly is proposed to lower the risk of diseases related to obesity, such as heart disease and diabetes. A reduced risk of such conditions may help overall improved health and well-being.
To maximize oatmeal’s weight loss benefits, it’s crucial to prepare it in healthy ways.
There are three main types of oats which are as follows.
Steel-cut oats are the least processed kind and are whole oat groats that get chopped into small bits using big steel blades. They maintain more nutrients and fiber, making them great for weight loss, except they take longer to cook.
Rolling steamed whole oat groats into flakes creates these particular oats. The process partly cooks the oats, meaning they cook quicker. Even though rolled oats have slightly fewer nutrients than steel-cut oats, they offer similar health benefits and are quicker to prepare.
Instant oats are the most processed. They get pre-cooked, dried, and rolled thinner than regular rolled oats, which reduces cooking time. But, this processing reduces their nutrient and fiber content, making them less ideal for weight loss than the other kinds. If you have to go for instant oats, choose those without flavourings.
When making oatmeal aiming at weight loss, water is the way to go instead of milk to keep calories down. For a richer feel, use a mix of water and milk or try low-calorie alternatives like almond or oat milk.
Be smart about what you add for sweetness. You can use ripe fruit, applesauce, or a dash of honey or maple syrup instead of sugar or artificial sweeteners. These options not only provide added nutrition but also keep calorie count low.
You can add the following toppings to boost your oatmeal’s taste, nutrition, and texture.
Fresh or frozen fruits like berries, bananas, peaches, or apples are great for some natural sweetness and added vitamins and fiber.
Try almonds, walnuts, or pecans and seeds like chia, flax, or hemp for a dose of healthy fats, protein, and fiber.
Add some of your favourite milk, yogurt, or non-dairy milk alternative for added creamy texture and protein.
While oatmeal may be good for weight loss, there can be times when it might cause weight gain which is described below.
Eating too much of even a good thing like oatmeal could lead to weight gain. Always keep an eye on your serving sizes. Stick to a serving size of 1/2 cup (roughly 40 grams) of dry, uncooked oats.
Adding toppings like too many nuts, seeds, dried fruits, or sugary syrups could add extra calories to your oatmeal dish, leading to weight gain. Stick to low-calorie toppings and watch their quantity.
Selecting over-processed instant oatmeal with added sugars and artificial flavours might lead to weight gain due to its higher calorie count and poorer nutrient profile. Steel-cut or rolled oats that hold their natural goodness and fiber are better options.
Although oats and oatmeal come with many potential health benefits, there are some possible downsides and warnings to keep in mind which are as follows.
Oats might not be for you if you’re allergic or intolerant to them. In such cases, you’ll have to avoid oats or try other grain options.
Eating too much oatmeal could rob your diet of variety, leading to nutrient deficiencies. It’s important to mix things up and include other whole grains, fruits, vegetables, lean proteins, and healthy fats in your diet.
While oats’ high fiber content may help digestion, too much fiber might pose digestive issues like bloating, gas, and diarrhea. It’s smart to stick to advised serving sizes and increase fiber intake slowly if needed.
In conclusion, oatmeal may be a good addition to a weight-loss diet. It’s nutritious, keeps you full due to its high fiber content, and could promote better digestion. However, it’s important to choose the right oats, cook them in water or low-calorie milk, and add natural sweeteners and nutritious toppings to reap the best weight loss benefits. Watch portion sizes to avoid overeating and potential weight gain. While oatmeal can support weight loss, remember to maintain a balanced diet with a variety of wholesome foods.
Indeed, oats are a healthy choice for daily intake, as long as you eat them in moderation and maintain a balanced diet. Also, make sure to consume unprocessed oats with no artificial sweeteners and flavorings. Oats offer fiber, vitamins, minerals, and antioxidants that are excellent for overall health.
While both wheat and oats are grains, they differ in their nutrient profiles. Generally, oats have more fiber and certain nutrients like manganese, magnesium, and iron than wheat. Plus, oats are naturally free from gluten.
Oats contain mostly carbohydrates, with some protein and healthy fats thrown into the mix. About a 1/2 cup of dry, uncooked rolled oats will have nearly 27 grams of carbohydrates and 5 grams of protein.
Even though instant oatmeal packets are a handy option, they might not be the healthiest. They often come with added sugars and have less nutrition due to more processing. If health is key, go with less processed oats like steel-cut or rolled oats and add natural sweeteners like fruit and honey.
When trying to lose weight, it’s best to eat according to the recommended serving sizes. Typically, this is about 1/2 cup (roughly 40 grams) of dry, uncooked oats. To further boost your weight-loss efforts, cook your oats in water or low-calorie milk and add naturally sweetened, low-calorie toppings. Use steel cut or rolled oats they are healthier than instant oats.
While oatmeal can’t target specific areas like belly fat for weight loss, its high content of fiber and complex carbohydrates may keep you full for longer. This might support overall weight loss. Including this nutrient-rich food in your diet, along with a balanced meal plan and regular exercise, can help achieve a healthier body weight.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Proteins are key nutrients that we need for good health. They give our bodies energy. They also build and help maintain our cells, organs, and tissues strong. But too much of them can harm our health. In this article we will discuss problems caused by excessive protein intake. We aim to help you manage your protein intake for the best health possible.
We will discuss in detail the importance of proteins, the right amount to eat, the possible issues if you overeat, and how high-protein diets affect health. We will also guide you on when you should seek help if you feel unwell due to too much protein intake. Also, we will discuss the precautions for people who might be at risk.
Proteins are key for many functions in the body. They act as the building blocks for our body. They help to build and repair our tissues, keep our muscle mass strong, and play numerous other important roles which are described below.
Deciding on the right amount of protein depends on many things. General instructions are there, of course. But they might not suit everyone. The factors that one should consider are as follows.
Did you know?
Too much protein can cause health problems both now and later. We must know how to spot these issues. They can be mild or serious based on how much you overeat.
If you eat more protein than you burn off (without working out, for example), you might gain weight. That’s because the extra protein turns into fat.
When your diet lacks carbohydrates, your body starts using proteins and fat for energy. This state is called ketosis. This makes chemicals called ketones in your body. These can make your breath smell fruity or like nail polish .
Diets high in protein but low in fiber can cause constipation. If you eat lots of water and high-fiber foods, this could be less of a problem.
Eating too much dairy or processed meats can give some people diarrhoea. Eating a balanced diet and drinking plenty of water may help here.
To use protein for energy, our body needs more water. This increases the need to drink more water, or we could get dehydrated.
High-protein diets haven’t been tied to kidney issues in healthy people. But those with existing kidney issues should be careful. Long-term high-protein diets can make these issues worse. It can also overwhelm the kidneys.
Eating more protein can raise calcium and uric acid levels in urine. This can make you more likely to get kidney stones.
More protein means the kidneys have to work harder. This can damage normal kidney function over time. This is especially true if you already have a kidney issue.
Eating a lot of red and processed meats for protein can increase cancer risk. This includes cancers like breast cancer, colon cancer, and prostate cancer.
A diet high in red meat and fatty dairy items can pose an increased heart disease risk. This is thanks to the high saturated fat and cholesterol levels in these foods.
Eating too much animal protein has been linked to losing more calcium in urine. This could weaken the bones and cause osteoporosis. Although this is still being explored, and no clear decision has been made regarding it.
Being poisoned by protein and having too much protein can harm your health. But they are not the same thing. It is important to understand what they mean and how they differ.
Protein poisoning happens when someone eats a lot of protein without enough fats or carbohydrates. This leads to malnutrition even if you’re getting enough total protein. Nausea, headache, mood swings, and fatigue are some common symptoms.
Protein toxicity, on the other hand, is a buildup of harmful leftovers when our body uses protein. This happens when we eat too much protein, and our kidneys can’t remove all of the waste that’s been made. It is often seen in those with kidney disease or weak kidney function. Also, those who eat way too much protein for their body to handle are at risk.
High-protein diets have gained popularity recently as they help lose weight and feel full. But, it’s also key to weigh their pros and cons before you change your diet too much.
Atkins, keto, paleo, and the carnivore diet are some well-known high-protein diets. Although they all stress on eating more protein, their carbohydrate and fat content varies. These diets could improve muscle mass, aid in weight loss, make you feel full, and help manage blood sugar.
On the downside, excess protein could lead to higher levels of ammonia, urea, and amino acids in the blood. It can also overwork the liver and kidneys. High-protein diets that rely on animal proteins may increase heart disease risk, certain types of cancer, and calcium loss. Please check with a health professional before starting a high-protein diet. This is more important if you have a current health condition or special dietary requirements.
If you feel off due to too much protein, contact your doctor. He or she can uncover why you feel the way you do and suggest the right treatment plan for you. Sometimes, lifestyle changes or medicines are needed to control the effects of overeating protein.
People having current health issues, such as kidney disease, liver problems, or digestive disorders, should see their healthcare provider or a registered dietitian before switching to a high-protein diet. These steps can help maintain the best health possible while reducing the risk of issues caused by too much protein.
While eating proteins, the quality and source matter a lot. Both animal proteins and plant proteins have their pros and cons. It is crucial to choose the most nutritious options to stay healthy.
Though both types provide ample essential amino acids, the choice should be made wisely. Skip the fat and go for lean cuts of meat, choose poultry over red meat, and eat a variety of plant-based proteins such as beans, legumes, nuts, and whole grains.
Some people face greater risks when they eat too much proteins. They might have kidney problems or certain health conditions, and they would need to check their protein intake more closely to keep their best health.
For those with kidney disease, eating too much protein can worsen their kidney issues by adding more work to their already taxed kidneys. People having specific health conditions, like liver issues or digestive disorders, must also check their protein intake. This can help them avoid any further complications. If you fall into one of these categories, it’s always best to see a healthcare provider or registered dietitian before starting a high-protein diet.
Getting the right amount of protein is vital for good health. Eating too much protein can cause issues, which means you need to have a balance in your daily food intake.
Knowing how to detect the signs of too much protein and asking for help when needed is key to maintaining your health. By sticking to daily protein intake rules, choosing high-quality sources, and taking care of your special needs, you can eat a diet that gives you all you need and keeps you healthy.
The right amount of protein varies based on age, weight, and how active you are. Most adults shouldn’t eat over 2 grams of protein for each kilogram (2.2 pounds) of their body weight per day.
Eating 200g of protein per day is usually too much for most people. If you eat that much in one day, it’s best to eat less protein for the next few days.
Signs you’re eating too much protein can include weight gain, fruity breath, constipation, diarrhoea, dehydration, kidney damage, higher cancer risk, and heart disease.
The best way to get rid of extra proteins in the body is to adjust your diet by limiting your protein intake and ensuring balanced nutrients. Also, drink more water and eat plenty of fiber. You might need medical help if you’re feeling very unwell due to the overeating of protein.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
In today’s world of abundant food options, it’s essential to choose wisely what we consume. More people are becoming aware of the positive impact that nutritious and natural food has on their long-term health. One such superfood option worth exploring is the pili nut, which has been gaining attention for its potential health benefits backed by research. In this article, we will take a closer look at what pili nuts are, their health benefits, culinary uses, sustainable harvesting practices, and frequently asked questions surrounding these nuts.
Did you know?
Pili nuts are little gems found inside hard shells. These come from a tree named Canarium ovatum. Originating from the Philippines, these nuts are known for their rich, buttery flavour. Because of their fat content and low carbohydrates, they’re perfect for ketogenic, vegan, and paleo diets.
The pili nut tree loves the volcanic soils of the Bicol region in the Philippines. For ages, Filipinos have cultivated these trees and harvested their nuts. Once upon a time, they were a main source of protein and fat. They were either boiled and seasoned or turned into cooking oil.
Pili nut trees are born for rainforest life in the Philippines. They love deep, fertile soil with warm temperatures and lots of rain. Although the Philippines is their home base, farming has spread to Australia and South Africa.
Due to their high fat and low carbohydrate profile, pili nuts are making waves among ketogenic, vegan, and paleo fans. With 70% fat and only 2g of carbohydrates per serving, they’re a go-to snack option that gives you a good energy boost.
The fats in pili nuts keep you feeling full, reduces cravings for unhealthy snacks. This is said to aid a balanced diet and help manage weight effectively.
Vitamin E is an antioxidant, that safeguards cells from damage by free radicals and oxidative stress. Eating pili nuts may help you reach your required daily intake. It is said to help improve skin health and boost your immune system.
Magnesium plays a lot of roles in your body, including muscle and nerve function, maintaining bones’ health, and blood sugar level regulation. Consuming pili nuts is a tasty way of increasing your magnesium.
Manganese, another nutrient found in pili nuts, is crucial in activating enzymes for metabolism, bone formation, and healthy brain functions.
Pili nuts are full of good fats. These include monounsaturated and polyunsaturated ones. These fats help keep cholesterol levels under control, support heart health, and provide essential fatty acids the body can’t produce itself.
Pili nuts’ antioxidant features to fight off harmful free radicals that cause oxidative stress and lead to cell damage. Regular consumption may help boost your body’s defenses and reduce oxidative stress.
The antioxidants in pili nuts may help avoid inflammation and battle chronic diseases. By combating free radicals and lessening oxidative stress, you’re helping your body fend off diseases like diabetes and heart conditions.
Due to their good fat content, pili nuts are said to help maintain cholesterol levels. The presence of monounsaturated and polyunsaturated fats is key for maintaining balance between good (HDL) and bad (LDL) cholesterol that leads to a healthy heart.
Pili nuts have magnesium which plays a vital role in managing blood pressure. Regular intake of magnesium-laden foods like pili nuts is proposed to lower high blood pressure and foster heart health.
Their high fat and low carbohydrate ratio, make them a go-to snack for constant and long-lasting energy. With pili nuts in your low-carbohydrate diet, you may maintain your energy levels without causing insulin spikes or crashes.
Thanks to all the nutrients they pack, pili nuts provide a balanced mix of macronutrients which may aid in maintaining optimal health. Making them part of your diet will ensure sufficient intake of essential nutrients for your overall well-being.
Although studies have shown health-boosting properties of pili nuts, further large scale human research is needed to confirm their benefits.
Pili nuts don’t just provide health benefits. They also serve as a versatile ingredient in your kitchen, adding a twist to your cooking.
Consider using unsalted pili nuts in their natural state to add crunch to your meals. You can use them in salads, in stir-fries, or even with rice.
Roasting pili nuts brings out their flavour, making them even more delicious. Once roasted, you can season them to create yummy, healthy snacks.
Pili nuts are great for baking. Ground or chopped, they can be used on cookies, brownies, or cakes. You can also add them to trail mixes or granola bars.
Compared to almonds, cashews, or walnuts, pili nuts taste richer. Their unique buttery flavour adds character to any dish, making a delightful change from common nuts.
Collecting wild pili nuts links to sustainable farming options, helping to keep their natural habitat and leaving a small ecological footprint. This process ensures that we preserve the variety and integrity of these trees.
Wild-harvested pili nuts offer quality since they grow naturally, and mature on their own. Without artificial additives like pesticides and fertilizers, the collected nuts are chemical-free and packed with nutrition.
Harvesting pili nuts isn’t just about its eco-friendly aspect, but also for supporting the locals involved. By sticking to fair trade methods and ethical sourcing, the industry aims to better the lives of the farming communities. These practices ensure that their hard work gets fairly rewarded.
Promoting pili nut farming and harvesting also boosts economic growth in the regions they’re native to. Local farmers involved in collecting and processing pili nuts enjoy a rise in market demand which improves overall economic conditions.
If tree nuts cause allergic reactions in you, best to discuss them with your healthcare provider before trying pili nuts. Even if they aren’t a typical nut variety, allergies may still arise due to cross-reactivity.
To avoid pili nuts turning foul and to maintain their quality, store them in a cool, dry place away from direct sunlight and heat. Use airtight containers, and if possible, vacuum-seal the nuts to make them stay fresh longer.
Pili nuts are a unique and nutrient-dense superfood that has recently come into the spotlight for their numerous potential health benefits. High in healthy fats, low in carbohydrates, and packed with essential nutrients, these nuts are a good addition to various diets like ketogenic, vegan, and paleo diets. Their antioxidant properties and their potential heart health benefits make them an ideal choice for maintaining overall well-being. Not to mention, pili nuts add a delightful, buttery twist to a wide range of dishes and snacks. Additionally, the adoption of sustainable harvesting practices ensures that pili nut production is environmentally friendly and beneficial to local communities.
The limited availability outside the Philippines and the effort involved in harvesting and processing make pili nuts more expensive. Their cost also reflects the fair trade practices, ensuring environmental protection and community well-being.
Pili nuts are a powerhouse of beneficial nutrients. They come with healthy fats, vital vitamins, and minerals. Ideal for ketogenic, vegan, and paleo diets, they offer lots of potential health benefits such as antioxidant and heart health support.
While pili nut trees come from the Philippines, they have also been farmed in Australia and South Africa. However, pili nuts mostly come from their homeland, where they grow in their natural surroundings.
Pili nuts are known by their scientific name, Canarium ovatum. In English, they are often simply called “Pili nuts”, but sometimes they may be referred to as “Java Almond”. But keep in mind this term can also refer to other unrelated nut varieties and is not specific to pili nuts.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
The fat that builds right above the pubic bone is the FUPA (Fat Upper Pubic Area). Both men and women can put on extra fat in that area. Now, many things can cause this issue, and figuring out the right way to lose it can be hard. In this article, we’ll delve into different techniques to target your FUPA effectively, covering everything from home workouts to noninvasive and surgical management options.
As you age, your body changes and might store more fat around your belly area. This includes your pubic area. Changes in hormones and slower metabolism also add up to increased visceral fat. This type of fat builds up around the body’s inner organs.
Quick weight gain or loss can lead to FUPA because of the way fat moves around the body. Weight gain can make fatty tissue increase in the upper pubic area. On the other hand, weight loss might leave extra skin and fat in this same area.
During pregnancy, the body goes through big changes and FUPA can form as a result. It’s normal for pregnant women to experience stretching and weakening of the lower belly muscles, resulting in excess skin and fat in the pubic area.
Some people might be prone to having a larger amount of fat in their upper pubic area due to genes. This happens no matter their overall body size.
Did you know?
If you are a beginner, it’s best to do these exercises under a trained professional to avoid the risk of overstretching or any injury.
Burning off body fat asks for a calorie deficit. This means you need to take in fewer calories than you burn. Cardio exercise, such as running, biking, or swimming, may help when it comes to burning off calories and losing overall body fat.
Adopting a healthy diet is key for health and well-being, as well as weight loss. A diet low in processed foods and high in fruits, vegetables, lean proteins, and whole grains is best. Staying hydrated and reducing portion sizes may help create the caloric deficit required for weight loss, including in the FUPA area.
There is a link between high stress levels and the buildup of fat around your belly. The link has to do with the hormone cortisol, which the body releases when under stress. To reduce stress and the resulting cortisol production, include relaxing practices like yoga, meditation, or deep-breathing exercises into your daily routine.
Coolsculpting uses a method of controlled cooling to freeze and later kill off fat cells in the target area. This management option is noninvasive, so no surgery is needed.
Results will differ from person to person. However, the fat cells affected slowly die and are gotten rid of through the body’s natural processes over a few weeks. Some side effects like short-term numbness or redness can occur at the site of therapy. Your healthcare provider may suggest Coolsculpting as an option for FUPA reduction after carefully considering your case.
Also known as a pubic lift, monsplasty includes removing both extra skin and fat from the pubic area. This procedure makes that region look tighter and smoother.
Recovery time differs depending on the person and the scope of the procedure. Possible complications might be infection, bleeding, and risks linked to anesthesia. If you’re considering this procedure, speak with your healthcare provider about the potential benefits and risks.
Liposuction is a surgical method used to get rid of localized fat deposits from certain areas of the body. This includes the upper pubic area. It’s commonly used after pregnancy or after losing a lot of weight.
Although it’s seen as a fairly safe procedure, liposuction comes with some risks. These include changes in skin feeling, uneven contours, infection, and fat embolism which can be fatal. How quickly you recover will depend on the scope of the procedure and the person. Your healthcare provider may suggest liposuction as a method for FUPA reduction.
Also Read: Hormonal Belly: Unveiling the Science and Possible Solutions
It’s always important to remember that reducing FUPA calls for a holistic approach. This includes targeted exercises, lifestyle changes, and, in some cases, noninvasive or surgical options. No single approach guarantees success, and your progress will depend on your specific situation and level of commitment. Always discuss your options with a healthcare professional before starting any new fitness or health routine.
While you caan’t target FUPA specifically, regular exercise might help reduce overall body fat and firm up muscles in the area.
Exercises that target the deep core muscles like forearm planks, bicycle crunches, leg raises, and the hundred may help firm up muscles in your FUPA area.
Aside from targeted exercises, try combining lifestyle changes such as incorporating a cardio routine, eating a balanced diet, and lowering stress levels. This may help with losing overall body fat, including FUPA.
Yes, as you lose overall body fat, the size of the FUPA might get smaller due to the reduction in fat deposits in the area. However, individual results may vary based on factors such as genes and the overall success of your chosen weight loss strategies.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Cold water therapy, also known as cold plunge or ice bath, has piqued the interest of researchers, athletes, and wellness enthusiasts alike. This ancient technique potentially offers numerous health benefits, but there’s still a lot to learn about how it works and who should use it. In this article, we’ll dive into the history, science, and potential advantages of cold plunges, as well as discuss the precautions you should take to stay safe.
We’ll cover various forms of cold water therapy, from full-body immersion in ice-cold water to contrasting hot and cold showers. Along the way, we’ll examine studies that support or refute different aspects of this practice and offer guidance on getting started with cold water therapy and choosing the best method for you.
Did you know?
Cold water therapy involves exposing your body to cold water. You can soak fully in it, shower in it, or use other techniques. People say it gives physiological and psychological benefits. These may include lower inflammation, better blood flow, improved mood, and less stress.
Cold water used as therapy has past stories. This goes back to old cultures like Greece and Rome. Hippocrates backed cold water therapy due to their potential to aid health . Fast forward to our times, this practice has grown popular. Thanks to modern athletes and figures such as the “Iceman” Wim Hof.
There are some key forms of cold water therapy. Each one has its way of working and its potential benefits.
To know how cold water therapy may help, we need to understand our body’s reaction to the cold. We’ll look at how a dip in cold water may influence our bodies and minds.
Our body responds to cold water in several ways. These include vasoconstriction, a rise in metabolism, and hormonal changes.
Cold water may also change our moods and feelings. Some main mental effects are as follows.
Cold water therapy has been linked to a range of health benefits. The potential benefits are connected to the body’s responses to the cold. We’ll discuss about the main benefits backed by studies and shared experiences in the next section.
It might help reduce pain and fasten recovery due to its anti-swelling effects. Some studies looked into cold water immersion for post-workout aches, and they support this effect. Research is still ongoing.
There’s some thought about cold water therapy’s effects on immunity and circulation. It may boost our immune response and blood flow. More efficient blood flow means better delivery of oxygen and nutrients. This would be useful for our overall health.
Cold water therapy may help us burn more calories. People think that by burning more energy to keep warm in the cold, we may burn more calories. Combined with healthy living practices, this may help weight loss.
There may be a lift in your mood after a cold shower. Cold water is said to cause a rush of endorphins, adrenaline, and other such chemicals. The result could be a happier mood, less stress, and a feeling of well-being.
There are risks that you must watch out for they are described below.
Diving into cold water might have its drawbacks. Some of these are hypothermia and cold shock.
Cold plunges are not meant for everyone. For some, the downsides might be bigger than the upsides.
Playing safe with cold water therapy is key. Let’s look at some keyways to lower risks.
If the possible benefits of cold water therapy excite you, start safe and slow. Here are some ideas to get you going.
Begin with less intense forms of cold water therapy. A cold shower is a good idea. You can also put cold packs on parts of your body to get a feel of the cold.
Raise your body’s tolerance to cold over time. Watch how your body responds and change your practice based on that. This will help avoid risk.
Have a look at the various ways of cold water therapies that exist, like the Wim Hof Method or contrast water therapy. Choose what works for you.
Also keep in mind, if you have any issues pertaining to the cardiovascular system or if you fall in the elderly category it is important to consult your doctor first. Individuals with cold urticaria should avoid cold plunges altogether.
The difference between cold showers and cold water therapy. Both offer potential health benefits, but the way they work, and outcomes may vary. Below we have compared the two and see which works best for you.
Both cold showers and cold water therapy share similar benefits, like reducing inflammation, better blood flow, and mood uplift. But cold water therapy, in particular a full body soak, might give stronger results. This is because more of your body is directly exposed to the cold.
If you’re stuck between a cold shower or a cold water therapy, think about what you’re comfortable with, what resources you have, and your health targets. If you’re new to this, cold showers might be easier to do. On the other hand, cold water therapy could give you stronger effects if you want enhanced recovery or performance benefits.
So, in summary, cold water therapy has a rich history and growing scientific evidence for its possible health benefits. Cold water therapy may lend a hand in muscle repair, pain soothing, immunity improvement, and mood upliftment. It’s key to do this safely, considering what you need, how comfortable you are, and any risk factors.
Every person reacts differently to the cold. Going slow and steady builds the most benefits while keeping risks low. Always get a clearance from a healthcare professional before trying cold water therapy. Keep a close watch on your body’s reactions.
How long you should be in a cold plunge depends on you and what you want. We suggest you start at short times, like 5 minutes. Then, build up to longer, but not over 15 minutes. And always keep an eye on your body’s signals. If you shiver or look like you may have hypothermia, get out.
A short 2-minute cold plunge may still offer potential health benefits. These include less inflammation, better blood flow, and mood uplift. This might be suitable for those trying it for the first time or those who aren’t too good with the cold.
Should you diet and exercise right, cold plunges might boost your weight loss efforts. By trying to keep warm in the cold, we burn more calories. While cold plunges alone don’t result in big weight loss, they may make a good addition to a healthy lifestyle.
Cold water therapy and showers carry similar potential health benefits. These include less swelling, better blood flow, and mood uplift. But a full body dip in cold water may give better results due to more of your body getting directly exposed to the cold. Yet, cold showers are more doable and handy for most people.
Make sure to okay it with a healthcare professional before trying cold water therapy. Start slow, keep track of your body heat, cover any cuts or scrapes, and avoid a cold dip right after an intense workout. These steps may help reduce the risks that come with cold water therapy.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Chewing gum and its link with hunger excites many researchers. Here, we’ll explore this unique connection. This extensive article tries to delve into chewing gum’s effects on hunger and weight control. We’ll explore different varieties of gums and their effects on your appetite. We’ll discuss about studies that look into chewing gum as a tool for weight loss. We’ll also discuss about added positives like stress reduction and better focus. Last but not least, we’ll shed light on the possible downsides of chewing gum.
Chewing gum’s impact on hunger has many dynamics. The act of chewing and the type of gum you chew both play roles.
To understand how chewing gum affects appetite, we have to factor in several things. These include the act of chewing, the role of taste and saliva, and how your mind responds to chewing.
Chewing is known to trigger many ‘fullness’ hormones such as glucagon-like peptide-1 (GLP-1), cholecystokinin (CCK), and peptide YY (PYY). These hormones are released by your gut as you start eating. They make you feel fuller and trigger the satiety response. It is to be noted that this isn’t the case with all. Different people experience different effects from chewing gum.
Tasting gum and having it in your mouth may influence hunger. This stimulation may either spike or reduce your urge to eat. Chewing also brings more saliva into the picture, affecting hunger levels by triggering certain satiety hormones.
From a mental standpoint, chewing gum may act as a distraction from hunger pangs or cravings. For people who are comforted by the act of eating, chewing gum may possibly lower their need for snacks or large meals.
Did you know?
There’s a range of chewing gums out there. What they’re made of could influence their effects on hunger. So, below we have listed let’s look at the different types of gum and their possible effect on your appetite.
Sugar-laden gums might spike certain hormones, such as insulin. This could alter your appetite and hunger triggers. But chewing these sugar-sweetened gums often may also pile on extra pounds due to their high-calorie content.
Artificial sweeteners or sugar alcohols replace added sugars in sugar-free gums. Hence, they may cause fewer spikes in blood sugar and insulin. These could thus have a lesser effect on appetite and hunger than regular sweet-tasting gums. But, certain people may be sensitive to the ingredients present in sugar-free gums leading to problems with digestion or other issues.
Some gums have extra active ingredients added to them. They’re meant to provide potential health benefits. Caffeine for increasing energy levels, nicotine to help quit smoking, and even herbal extracts like green tea or Garcinia Cambogia for possible weight loss. How these affect your appetite will depend on what ingredient was added.
Chewing gum’s role in managing hunger isn’t quite clear yet. Some studies suggest that chewing gum may curb hunger for a short period. But others report no real impact on weight control.
Several studies have tried to understand how chewing gum affects hunger in the long run and the short. The results are varied and discussed below.
Few studies have noted that chewing gum decreases hunger and reduces the wish to have high-calorie snacks. This happens in the short term after a period of fasting or even shortly after a meal. However, other research saw no real impact of chewing gum on total food intake during meals.
Even when assessing the effect of chewing gum on actual meal intake and caloric intake, results are mixed. Some studies showed that gum chewers ate fewer calories after having gum. However, others found no differences in calorie consumption between those who chew gum and those who don’t.
With varied findings so far, it is hard to draw a certain conclusion about the effects of chewing gum on hunger and overall weight control. The varying findings in studies could be due to differences in taste preferences, sensitivity to ingredients, and how often an individual chews gum.
Some people hope chewing gum may help them shed excess pounds. They may be looking to reduce snacking or just want to burn more calories while resting. But, the effectiveness of gum for weight loss is still up for debate.
While gums sweetened with sugar have a few calories, most sugar-free gums are usually low in calories. Thus, chewing gum in moderate amounts isn’t likely to affect your total daily calorie intake. Yet chewing on gum regularly could still pile up calories if done in large quantities or with eating high-calorie foods.
Chewing gum does burn a few more calories due to the act of chewing itself. However, these extra calories burnt are minimal and aren’t likely to lead to major weight loss without changes to diet or lifestyle.
The individual’s factors may decide how effective gum may be as a weight loss aid. These include the type of gum chewed, how often and long it’s chewed, and personal taste preferences. All these can sway the influence of gum on hunger pangs and calorie intake.
Chewing gum is said to come with extra benefits apart from its potential effects on hunger and weight control. These include relief from stress and better brain function.
Gum chewing may help some stressed individuals. The simple, repetitive action may help them relax and calm their thoughts.
It is said to do this by increasing blood flow to the brain and releasing mood regulating neurotransmitters, like dopamine and serotonin. Below we have discussed the results of studies done to find the effect of chewing gum for stress relief.
Some studies have discussed the possible stress-busting benefits of chewing gum. One study found gum chewers having lower stress levels and fewer workplace accidents than those who didn’t chew gum. Plus, a review of 10 studies concluded that gum chewing might help drop anxiety and overall stress levels.
It is to be noted that despite the promising results of gum chewing and stress reduction, we need more research to understand the long-term effects of this habit, as well as its possible downsides. Also, remember that individual factors, like personal choice and chewing habits, may influence the effectiveness of gum for stress relief.
Chewing has been linked to improve brain function. Thus, it could potentially be an aid for tasks requiring focus and concentration.
Gum chewing may help increase blood flow to the brain, supporting brain function, and boosting mental performance. Some studies suggest that chewing might also trigger the release of neurotransmitters that play a part in memory, learning, and attention.
Several studies also found that chewing gum might boost brain performance in tasks requiring long-lasting attention, recalling memory, and quick decision-making. These cognitive benefits might be particularly helpful in academic or work settings, where people need to concentrate for long periods.
While some studies showed promising results, others saw no significant improvements in brain performance linked with gum chewing. The type of gum chewed, how often and long it’s chewed, and personal preference for chewing action could all affect the effectiveness of gum for better brain function.
Despite its possible benefits, chewing gum may come with some downsides. These include issues with digestion, side effects from artificial sweeteners, and jaw problems.
Chewing gum, especially sugar-free gum with sugar alcohols, may cause digestive discomfort in some individuals. Side effects like too much gas released due to digestion of sugar alcohol present in sugar-free gum, bloating, and diarrhea are common. Also, the sugar-free ones contain artificial sweeteners like aspartame or sucralose. These have been linked to poor gut health, heart disease, and obesity.
Chewing too much gum may cause jaw pain or discomfort. This is particularly true for people with jaw joint problems or temporomandibular joint disorders (TMJD). Long-term or intense chewing can put a strain on the jaw muscles and joints. This can intensify existing jaw pain or trigger TMJD symptoms.
For some, chewing gum might become a habit that’s hard to kick. Especially, those who rely on gum to manage stress or curb hunger levels.
Frequent use of gum for stress relief or hunger control may make you dependent on it. It might be challenging to stop chewing gum, even when faced with negative effects or health issues related to it. People who struggle with gum addiction may find strategies like alternative stress reduction techniques, swapping gum with healthy snacks, or seeking help from a healthcare provider or therapist beneficial.
Certain additives and sweeteners in chewing gum might trigger cravings for other foods or drinks. This holds true for those who consume a lot of sugar-free gum or gums with enticing flavors like mint, chocolate, or fruit.
In conclusion, chewing gum’s relationship with hunger is complicated. Individual factors play vital roles. For instance, the kind of gum you chew and the context in which it’s being chewed. While some studies hint at potential benefits like reduced hunger and better fullness, the overall impact of gums on weight loss seems minimal.
The added benefits of gum, like stress relief and improved brain function, need to be weighed against potential downsides. These include digestive issues, artificial sweetener-related side effects, jaw problems, and addictions. In the end, the decision to include gum in your diet or weight control plan should be personal. Both the possible pros and cons should be clear in one’s mind before deciding. It is always better to consult with your doctor before making a decision.
Sugar-free gum may be a better choice to control hunger, as it usually has less effect on blood sugar and insulin compared to sugar-laced gum.
The optimal quantity of gum to chew for possible benefits does vary. Generally, moderate consumption (like one to two sticks per day) might provide some benefits without causing too much calorie intake or side effects.
Though chewing gum may have minor effects on appetite and calorie consumption, it’s unlikely to be a standalone weight loss strategy. A plan that includes diet and lifestyle changes is required for substantial weight loss.
Too much gum chewing may contribute to digestive issues, jaw pain or discomfort, and addiction in some cases. If you’re worried about the long-term impact of chewing gum, consult your healthcare provider for personalized advice.
Nicotine replacement therapy, which includes nicotine gum, can be useful for those wanting to quit smoking. However, it’s important to consult with your healthcare provider’s advice when using nicotine gum, due to the potential for addiction and other side effects.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Many people around the world have the problem of excess back fat which is hard to get rid of. In this article, we will discuss what causes back fat and the role that a healthy diet and lifestyle play. Also, we’ll delve into some specific exercises that may help shape up your back muscles. Next, we will focus on exercises for your lower, middle, and upper back. We’ll also share some extra tips and insights for a full-bodied workout routine.
Back fat might come from various sources which are described below.
It’s quite normal to have some back fat. But, too much of it can lead to health issues. High body fat can lead to problems like type 2 diabetes, heart disease, and high blood pressure. Plus, people with more body fat might have lesser mobility and experience more joint pain.
Having a balanced diet is key for removing back fat and boosting your health. Below we have discussed a few strategies you may try.
You must cut back on calories to lose body fat like back fat. Aim for a slow and steady weight loss of 1-2 pounds per week by reducing daily caloric intake by 300 to 500 calories.
Include whole, nutrient-rich foods that offer plenty of vitamins, minerals, protein, and fiber in your diet. Incorporate fruits, vegetables, lean proteins, whole grains, nuts, and seeds.
Reduce added sugars and saturated fats, which add to weight gain and inflammation. Swap harmful fats with heart-healthy options, like avocados, olive oil, and oily fish.
Reduce salt to avoid bloating and water retention. Use herbs, spices, and natural seasonings to boost your meals’ flavour.
Practice mindful eating. Listen to your body’s hunger signals and watch your portion sizes. Take your time with your meals and avoid overeating.
Making lifestyle changes may also help reduce back fat significantly. These can be done in the following ways.
Chronic stress can raise cortisol levels which makes your body store more fat. Try yoga, meditation, or deep breathing to reduce stress.
Aim for 7-9 hours of sleep per night, as less sleep can hit your metabolism and hormonal balance, both of which impact weight loss.
Make sure to drink plenty of water throughout the day. It aids digestion, nutrient absorption, and overall well-being.
Get some form of physical activity every day. Combine cardio exercise and resistance training for the best fat loss results.
To help define and strengthen the back muscles, incorporate the following exercises into your workout routine.
These exercises aim to work the muscles in the lower back, including the erector spine and glutes.
These exercises focus on the muscles in the mid-back, including the trapezius, rhomboids, and latissimus dorsi.
These exercises target the muscles in the upper back, including the posterior deltoids, teres major, and trapezius.
Cardio exercises like running, biking, or swimming play are proposed to play a big role in fat loss. They boost your fitness level and help burn more calories.
Jumping jacks, skipping rope, high knees, and burpees are great cardio exercises that may aid in fat loss.
Strength exercises and weightlifting build muscle mass. This is proposed to boost metabolism and aid fat loss.
Include full-body workouts in your routine for a well-rounded fit program. They should target all big muscle groups.
Switch your workout routine often. This challenges your muscles and avoids plateaus, making sure you’re always progressing.
Keep up your spirit and stay motivated. Consistent effort and long-term progress should be your focus in your fitness journey.
As mentioned before, reducing fat from just one area of the body isn’t possible. But by leading a healthy and active lifestyle with proper diet and exercise, you may achieve overall fat loss. This will help in reducing back fat as well.
Set real goals for how much and how fast you wish to lose fat. Meaningful results take time and need a lot of hard work. Rejoice in small wins along the way and be patient while working towards a healthier body. Also remember, if inspite of having an active lifestyle and following dietary restrictions, you still aren’t able to lose weight, you should consult with a doctor as an underlying medical condition could be responsible for this.
Reducing back fat needs a mix of a good diet, regular workouts, and positive lifestyle changes. Adding specific back exercises along with cardio and strength training may put you on the path to reducing back fat. Toning up and strengthening your body are added benefits. But factor in patience, set realistic goals, and stay dedicated to your fitness journey. Embrace the process and cheer on every bit of progress you make.
Exercises targeting the lower, mid, and upper back muscles, like lateral raises, bent-over rows, and back extensions, may help tone up and strengthen the back muscles. This may help reduce back fat. The is no exercise for spot reduction of fat.
Embrace a healthy diet, get regular exercise, and bring about positive lifestyle changes. This may help trim down overall body fat, which in turn targets back fat.
Whilst spot-reducing back fat isn’t possible, a consistently healthy lifestyle with cardio and strength training exercises may help you shed overall body fat, and that includes back fat.
Genetics, diet, lack of physical activity, aging, and hormonal changes can lead to back fat.
Follow a balanced diet full of nutrients. Your diet should focus on whole foods, maintain a calorie deficit, and make sure you stay well-hydrated. This promotes overall fat loss including back fat.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
In recent years, air fryers have emerged as a popular kitchen appliance, offering a seemingly healthier way to enjoy the taste and texture of fried foods without the guilt. People believe that by using considerably less cooking oil than traditional frying methods, air frying may provide a similar taste and texture while significantly reducing the amount of fat and calories consumed. In this article, we aim to delve into the world of air frying and unveil the facts behind the link of air fryers with cancer.
Air fryers are liked due to their low oil usage. They still give that fried food texture. Grasping the technology of air frying can help us weigh its health effects.
Air fryers cook by moving hot air around the food. This crisps the outside, while the inside stays soft. A heating piece at the top starts this process. A fan then moves the hot air and oil bits all through the cooking room.
Deep frying soaks food in hot oil, which leads to high fat and calorie counts. Air frying only needs a small bit of oil for similar results. So, air frying reduces your overall fat and calorie intake. It seems a much healthier choice.
Did you know?
To find out if air frying is indeed more healthy, we need to consider a couple of things. One, how much fat and calories it does reduce, and two, if it lessens the production of harmful compounds as we cook.
One big factor is its ability to bring down the fat in the food we fry.
As mentioned, air frying allows you to use less oil than deep frying, which significantly lowers your fat and calorie intake. Studies show that air-fried food may have up to 75% less fat and calories than food that’s been deep-fried.
As obesity-related health issues rise worldwide, creating ways to cut calories and fat without losing flavour is a game-changer. Air frying lets people enjoy fried foods whilst helping them keep a balanced, healthy diet.
Beyond being low on fat and calories, air frying may reduce the formation of harmful compounds.
Acrylamide is a chemical that may form in food cooked at high heat, such as when deep frying. It’s been called a “likely human cancer-causing agent” by the International Agency for Research on Cancer. Air frying is said to reduce acrylamide content by up to 90% compared to deep-frying.
PAHs are a second group of possibly harmful chemicals formed during high-heat cooking. When you cook with less oil, like with air frying, exposure to PAHs also drops. Further research is needed to see just how much this reduction is.
Though air frying may not replace roast, grill, or steam methods, it does have some potential benefits. These make them a solid pick for a health-focused kitchen.
With its ability to cut back on the fat and oils used in frying, air frying may support a healthier diet. It helps cut back saturated and trans fats that are linked to heart disease and other health issues. Also as mentioned earlier, air frying reduces the presence of harmful compounds like acrylamide and possibly PAHs. By doing that, it lowers the risk linked to eating these substances and may reduce cancer risk.
Air fryers also offer more safety benefits than traditional deep frying. Deep fryers carry a higher risk of burns from hot oil and fires caused by large amounts of flammable oil. Air fryers use minimal oil, and their cooking chambers are fully enclosed, reducing these risks quite a bit. Also, many air fryers come with built-in timers and auto-shut-off features. These not only make sure your food doesn’t overcook, but they also reduce kitchen accident risks.
For healthier veggies, air-frying may be a good option. Air-frying retains more of the good substances like phenolic and flavonoid content compared to other cooking methods, making your food better for you. It’s a smart way to cook that helps keep the nutrients in your veggies.
Dr. Siddharth Gupta, B.A.M.S, M.D
While air fryers do have potential benefits, there are some negatives too.
Though nutrient loss in air frying may be lesser than other high-heat cooking methods, it’s important to note that certain vitamins may still be lost during the process. Vitamins like C and some B Vitamins can lessen when you cook.
Air frying may need some trial and error to get the desired results for different foods. Most fryers come with guidelines, but the best cooking times and temperatures may differ based on personal preference and specific appliance models.
Understanding the impact of cooking temperature and food choices on health is key in assessing if air frying may indeed reduce cancer risk.
Just because food is cooked at a high temperature doesn’t mean it’s unhealthy. Some cooking methods, like searing and stir-frying, may retain nutrients while still providing crispiness and flavour.
Air frying is a healthier alternative to deep frying, but it can’t ensure optimal health alone. The quality of your diet, including eating whole unprocessed foods and limiting processed and sugary foods, plays a massive role in your overall health.
While air frying may bring some health and safety benefits in comparison to deep frying, it’s crucial to see this cooking method as part of a larger picture. A balanced diet rich in whole, unprocessed foods alongside a variety of cooking methods is key for overall health.
In the end, your diet and lifestyle choices influence your risk of getting cancer and your overall health. Eating a diet filled with fruits, vegetables, whole grains, lean proteins, and healthy fats and cutting back on processed and sugary foods is essential for good health.
Air fryers may be a useful tool to reduce fat and calorie intake and to decrease the formation of potentially harmful compounds. But they are not a magic solution to achieving optimal health. Balancing air frying with other healthy cooking methods and maintaining a balanced diet may have a bigger impact on your overall well-being.
It’s crucial to remember that many factors add up to increased cancer risk. These include genetic factors, environmental exposure, and lifestyle choices like physical activity, smoking, and drinking alcohol. Air frying may play a part in reducing some risks, but it’s important to adopt a comprehensive approach to reduce risk of cancer.
In conclusion, air fryers may be a valuable addition to the health-conscious kitchen, offering the taste and texture of deep-fried foods with fewer adverse health effects. By reducing fat and calorie content and minimizing the formation of harmful compounds, air frying may contribute to a healthier lifestyle, but it’s essential to remember that it’s just one piece of the puzzle. Emphasizing a balanced diet and employing a variety of cooking methods is the key to maintaining good health and reducing cancer risk. Armed with this knowledge, you may now make informed decisions regarding air frying and your health.
No, they do not. They cook by moving hot air around the food, which is not like ionizing radiation from microwaves.
Yes, it can be seen as a healthier option. Air frying uses much less oil, so it reduces fat and calorie content and lessens the formation of harmful compounds like acrylamide and PAHs.
Air frying can give a similar taste and texture to deep-fried foods, with a crispy outside and moist inside. But, the texture might not be the same, as it uses much less oil.
Some tips are use minimal oil or a spray bottle for control, follow cooking times and temperature guides from the manufacturer, and clean the air fryer regularly to keep it working well.
To lessen the risk when using an air fryer, try to use different cooking methods, have a balanced diet, focus on whole, unprocessed foods, and reduce processed and sugary foods. Air frying may help reduce some risks, but a full approach is needed to reduce the risk of cancer.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
In this article, we will delve into the potential health benefits and possible risks of an apple diet. We’ll cover the nutrients found in apples. We’ll discuss about their role in weight loss. We’ll also show you how to weave apples into your daily meals. Lastly, we will answer frequently asked questions regarding this topic.
Did you know?
The nutrient content of apples is described in detail in the following section.
Apples are loaded with vital nutrients that are as follows.
Eat a medium-sized apple (with skin) and you’ll ingest about 95 calories. They’re a low-calorie snack that fits into most diets.
Apples are a great source of a mix of vital vitamins and minerals that are as follows.
The exact amount of nutrients and calories present in a medium-sized apple is given in a tabular form below.
| Nutrient | Amount (Medium-Sized Apple) |
| Calories | 95 |
| Total Fiber | 4g (16% DV) |
| Vitamin C | 9% DV |
| Potassium | 5% DV |
| Vitamin K | 4% DV |
| Calcium | 1% DV |
The apple diet brings several prospects for shedding weight. These include low calories, high fiber, and a low- glycaemic index.
Apples are about 85%-86% water. This gives them a low-calorie density. Eating foods low in calorie density may make you feel full and reduce overall calorie intake. So, losing weight by maintaining a calorie deficit might be easier.
The high fiber in apples is proposed to aid digestion and also slow it down. This makes you feel full for longer, curbs your hunger, and may make you eat less. This could, in turn, speed up weight loss.
Eating an apple won’t make your blood sugar levels spike. This low- glycemic-index feature of apples is good for health in general and may also aid sustainable weight loss.
Apples come packed with a unique blend of antioxidants, which include vitamin C and polyphenols.
These antioxidants are said to neutralize harmful free radicals causing oxidative stress. If unchecked, this stress can set the stage for chronic diseases and impact weight loss negatively.
There’s research hinting that eating more antioxidants may lower the risk of certain cancers. These include lung, breast, and colon cancer. More research is required in this respect.
Studies point out that the antioxidants in apples may safeguard brain health by reducing oxidative stress and inflammation. Oxidative stress and inflammation can harm cognitive function and long-term brain health. Further probing is required.
Studies have found that quercetin, found in apples, may help protect the brain from Parkinson’s disease, and Huntington’s disease. Quercetin, found in apples, might help fight Alzheimer’s disease. Also, it helps maintain healthy levels of a brain chemical called acetylcholine, which is important for memory and thinking.
Dr. Siddharth Gupta, B.A.M.S, M.D
The apple diet may have a few issues as well. Potential risks deriving from too many apples are as follows.
Although fiber may aid gut health and weight loss, excess may cause stomach issues. This could range from bloating, gas, and cramps to diarrhea. So, balance is crucial.
Relying on apples only for nutrition may limit the varied essential nutrients obtained from a diverse and balanced diet. A mix of fruits, vegetables, whole grains, lean proteins, and healthy fats may help keep blood sugar levels steady, support various body systems, and contribute to successful weight loss. There needs to be diversity in diet along with sufficient physical exercise to achieve weight loss.
It is a lesser known fact that Fuji variety of apples can sometimes develop a condition called watercore, where the inside of the fruit looks clear and watery. This happens because the spaces between the cells in the fruit get filled with fluid. What’s interesting is that the fruit doesn’t lose its texture. These varieties came about from a crossbreeding in 1939, and even after many years, they’re still considered top-notch apples
Dr. Rajeev Singh, BAMS
Also Read: Low Residue Diet: A Detailed Guide to Benefits and Preparations
Regularly eating apples may shower you with potential health benefits. These go beyond weight loss which are discussed in the section below.
Eating apples may benefit your heart in several ways that are discussed below. However, more studies are needed in this regard.
The soluble fiber in apples may lower bad cholesterol or low-density lipoprotein (LDL). High levels of LDL can block arteries and raise the risk of heart disease.
Apples are rich in potassium, which is critical for blood pressure regulation. This might lower the risk of high blood pressure and heart disease.
The fiber and pectin in apples may have several positive effects on gut health which are as follows.
Pectin, a type of soluble fiber in apples, acts as a prebiotic. It feeds the good bacteria in your gut and thus is proposed to promote a balanced and healthy gut environment.
Diets high in fiber, which include apples, are proposed to be linked to a lower risk of diseases. These comprise gastroesophageal reflux disease (GERD), Crohn’s disease, and ulcerative colitis.
Some studies have shown that eating apples as part of a balanced diet may help manage blood sugar better.
The low glycemic index of apples may help keep blood sugar levels steady. This is crucial for people with type 2 diabetes who are trying to control their disease through diet.
Research suggests polyphenols and antioxidants in apples may reduce insulin resistance, a common precursor for diabetes. This, in turn, may aid in blood sugar regulation.
Regular apple consumption may benefit respiratory health as well.
Recent studies have started to explore if polyphenols and flavonoids in apples might lower the risk of allergic reactions and asthma. The anti-inflammatory properties of antioxidants in apples might reduce airway inflammation. This may ease symptoms of asthma caused by allergies. Further investigation is still required.
Researchers have discovered that extracts from young apples can help fight cholera, a serious disease. These extracts stop certain activities of cholera toxin, which is a harmful substance produced by the cholera bacteria. They also reduce the buildup of fluids caused by cholera toxin.
Dr. Smita barode, B.A.M.S, M.S.
Also Read: Black Diamond Apple: Unearthing the Research-Based Health Benefits
To make the most of your apples, know how to select and store them well. This aspect is described below.:
For fresh apples, go for shiny, firm ones that are free of bruises or holes. You’re likely to find the best selection at local farmers’ markets or produce sections.
Store apples in a plastic bag in your fridge. They’ll stay fresh for up to two months. Be careful not to keep them near strong-smelling foods. Changes in temperature can affect taste and freshness. So, move them to a cool, dark spot in your pantry before eating them.
Here are some suggestions.
Apples are perfect for a quick, healthy snack. Just eat them whole, slice them up and slather nut butter on them, or combine them with cheese.
Apples can add a touch of sweetness to savoury meals. Try them in salads, sandwiches, or meat dishes.
For a thirst-quencher, consider blending apples into a smoothie or squeezing them into juice.
Developed by Washington State University, this newest variety of apple Cosmic Crisp apple offers a delightful taste experience while providing essential nutrients like fiber and vitamin C. It was first released in 2019 and is a cross between the Honeycrisp and Enterprise apple varieties.
Dr. Anuja Bodhare, B.A.M.S, M.D
Yes, apples are a boon for your nutritional health and should be part of every balanced plate. They offer an array of potential benefits like weight loss, a healthier heart, a healthy gut, and they might even help ward off chronic diseases like cancer, diabetes, and heart disease. To extract the goodness from apples, just snack on them, toss them into your meals, or drink them fresh. That said, remember to balance apple with a range of other healthy foods. It is also always advisable to discuss with your doctor before getting on any diet. This ensures a well-rounded meal for varied nutrition.
An apple a day may feed your body a slew of critical nutrients and antioxidants promoting overall health and better bodily functions. So yes it is beneficial.
No magic number of apples guarantees maximum health benefits. But a mid-sized apple a day paired with a balanced diet is a good start toward improving your health.
Apples can’t target belly fat, but they contain fiber and antioxidants that may aid weight loss. Regular exercise and a balanced diet featuring apples might help reduce body fat, including belly fat.
All apples share similar nutrients, so just eat the kinds you like. Include apples in a balanced weight loss diet for optimal outcomes.
There’s no right amount of time to follow an apple diet to lose weight. The end aim should be consuming apples as part of a long-term, balanced eating plan that matches your personal needs and lifestyle.
Most people won’t experience any ill effects from eating apples. But note that overeating apples can make your belly upset due to the fiber content. This especially applies to individuals grappling with irritable bowel syndrome (IBS). Thus, balance and moderation are vital when planning your meals.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Usually, people assume that when you sweat after a workout you must be burning more calories. In this article, we will try to discuss if this is fact or fiction. We will cover how sweating works, how it ties to calorie burning, the pros and cons of lots of sweating, and ways to burn more calories while exercising. We’ll also look at what impacts different people’s calorie burning rates. Lastly, we will answer frequently asked questions regarding this topic.
In this section, we will discuss how sweating stops our bodies from overheating and keeps us well. We will discuss below how to sweat and what impacts it.
Two types of glands in your skin make sweat which are the eccrine glands and apocrine glands.
Eccrine glands are sweat glands found all across the body. The highest numbers are on your forehead, palms, and soles. They release a light mix of water, salt, and other minerals. The aim of which is to cool you down when you overheat.
Apocrine glands live in the hair roots, mostly in the armpits and groin. Feeling stressed, nervous, or hormonal changes can turn them on. They make a thick, sticky liquid full of proteins and fatty acids.
Did you know?
How much you sweat can change based on some factors. These include:
Genes have a big role in how many sweat glands you have. They also control how active the glands are when you sweat.
Fit people start sweating faster when they work out. Their bodies are better at maintaining the right temperature.
If you drink enough water, it can help you sweat. Good hydration lets your body keep the right body heat through sweating.
Hot and heavy weather can make you sweat more. Your body has to work harder to lose heat.
Heavy clothes can trap heat close to your body. Which causes you to sweat more.
It is important to understand that we should not mix up sweating with burning calories when we exercise.
The thermic effect is when energy usage increases during certain body processes. This includes keeping body heat steady. Sweating uses up some energy as your body works to keep its core temperature under control. Still, the calorie-burning part of sweating is low compared to exercise.
When you exercise, your metabolism speeds up. You then burn more calories than when resting. How hard the workout is and not how much sweat you produce that determines how many calories you burn.
Your metabolism turns what you eat and drink into energy. The higher your metabolism, the more calories you burn when moving about. This includes working out. So, even though sweating itself doesn’t raise calorie burn that much, you may boost your metabolism by doing workouts that make you sweat more.
High-intensity workouts usually make you sweat more and burn more calories than easier workouts. The link between sweating and burning calories is mainly due to your metabolism speeding up during exercise. It’s not directly linked to the act of sweating itself.
You may burn a few extra calories while exercising in the heat. Because your body has to work harder to cool down. But, you should know that this boost in calorie burn is miniscule next to the calories burned through moving your body.
Heat may cause a small rise in your basal metabolic rate (BMR). BMR is how many calories your body needs to maintain bodily functions like breathing and blood flow on normal days. An increase in BMR makes for a slightly higher calorie burn during sweaty exercise in hot conditions. But, don’t think heat alone can help much with weight loss. It’s too small and amount.
Working out in hot temperatures might make you sweat more and use up more energy while your body tries to cool down. But, heat can also reduce how hard you’re able to work out due to discomfort and risks like dehydration and heat stroke. So, how much heat affects calorie burning depends on the person and the situation.
Sweating itself doesn’t help with burning calories. Still, it does come with several potential health benefits which are as follows.
Sweating may help your body get rid of impurities like toxins and waste from your body’s activities , through your skin.
Sweating is also proposed to help your body steady its temperature. When you sweat, your body lets go of extra heat, cools down, and keeps things running just right.
Challenging workouts that cause a lot of sweating are said to boost blood flow around your body. This makes sure oxygen and nutrients get to all your body’s cells and tissues.
Sweating cleans your pores and helps kick out dirt, oils, and bacteria from the skin’s surface. This is said to contribute to healthy-looking skin.
It is proposed that sweating is one way your body defeats harmful bugs and toxins. This may support your immune system and keep you feeling good.
Sweating is natural and normal. But, there are some risks tied to sweating too much as well which are described below.
If you sweat a lot and don’t replace it by drinking enough water, it can cause dehydration which can make you feel like fainting, throw up, and affect how well you think, move, and perform.
Some people tend to sweat a lot, and suffer from a condition called hyperhidrosis. This can be uncomfortable, upsetting, and might need medical help to deal with.
If you work out in hot places, too much sweat could lead to heat exhaustion or heat stroke. Both are in serious condition and need swift medical aid. Signs of heat exhaustion include feeling dizzy, weak with a fast pulse, and clammy, sweaty skin. Heat stroke is more severe and is signaled by a high body heat, racing heartbeat, and being confused.
Pushing yourself too hard, especially in the heat, could lead to overexertion. This raises your chance of injury and can harm how well you can exercise.
The following strategies may be tried to burn more calories when you exercise.
The hardness level of your workout is a big factor in how many calories you drop. Try to go for moderate- to high-intensity exercises. At the same time, make sure you enjoy your workouts and don’t overdo it.
Wearing a heart rate monitor may help you keep tabs on your workout intensity. It means you can make sure you’re in the sweet spot for burning the most calories.
A different way to check your workout level is using the Rate of Perceived Exertion (RPE). RPE is a scale from 0–10 that lets you rate how hard your workout is. Use it to make sure you’re not overdoing it or taking it too easy.
An ideal workout plan has a combination of weight training, cardio, and flexibility/mobility workouts. This may help you burn more calories and maintain general fitness.
It may help you build muscle. More muscle means a faster metabolism. A faster metabolism means you may burn more calories in both rest and activity.
Cardio activities like running, biking, swimming, or high-intensity interval training (HIIT) may help boost calorie burning during your workout time.
Including flexibility and mobility workouts like yoga, pilates, or stretching may stop injuries and optimize your body’s ability to work out and burn calories.
Several things can affect how many calories you burn when exercising which are as follows.
Depending on your body build, you might burn more or fewer calories during exercise. As a rule, people with more muscle and less fat burn more calories when active.
As you get older, your metabolism tends to slow down. This can mean burning fewer calories during exercise.
Men usually burn more calories during exercise than women. as men usually have more muscle.
People with a faster metabolism burn more calories when active (and at rest) than others with a slower metabolism.
Even though sweating does use some energy, it’s minor compared to the calories burned during exercise. The key factor that decides the number of calories you burn during physical activity is the hardness level of the workout, and not how much sweat comes out. Note though that sweating has potential health benefits, such as detox, steady body heat, better blood flow, skin health, and a stronger immune system.
When you want to burn the most calories, aim for a balanced workout plan.
It should include weight training, cardio, and flexibility/mobility workouts. You could also track your workout level with heart rate monitoring or the rate of perceived exertion scale. Stay within your target zone for burning calories. Keep in mind, your body type, age, gender, and metabolism can change your personal calorie-burning rate when exercising.
Not really. Sweating is simply your body’s way of cooling down and keeping an optimal temperature. The actual effort level of the exercise, not how much sweat comes out, is what affects the calories burned during physical activity.
To stay safe when working out in hot weather, drink lots of water, wear light and airy clothes, check the weather first, and go slow if you’re not used to the heat. If you start to feel dizzy and weak, stop straight away and get some medical help.
Saunas and hot yoga may help in improving blood flow, make you feel calm, and help with flexibility. But don’t think they burn many calories. They are pretty small when compared to other forms of exercise.
Wearing sweats or heavy clothing can make you sweat more. But it won’t boost calorie burning. To do this, do exercises at a high enough level and keep to a balanced workout plan.
You can guess the number of calories burned during a workout with fitness trackers, phone apps, or online tools. Keep track of your heart rate or use the rate of perceived exertion scale to get an idea on your workout intensity. This can give you an idea about how many calories you’re burning.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
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