Weight loss can be achieved under proper guidance but many of us get trap among some myths about weight loss. Weight loss is not easy for everyone, we believe it, but this is a myth, not a true statement. Alike, there are 8 more myths about weight loss as follows – 

1. Skipping a meal helps to reduce weight – Skip a meal and weight will start reducing, it sounds very easy but results are in vain. It only makes you feel starving, tired, weakness, and lack of essential nutrients. By meal skipping, you feel hungry, and to satiate the hunger, you do overeating which can reverse the result. So, skipping a meal is a myth, and the fact is that don’t skip a meal but eat in a small amount and eat often. 

2. Fat will increase your body fat – This is a myth that all fat increases the fat in the body. The fact is this not all fats are bad for the body. If your aim is to have a toned and slim body, avoid fast food and greasy items that have tons of saturated and trans fats. Some healthy fats are required by the body for brain and skin health. Healthy fat crushes the cravings and fuels weight loss.

3. Carbs increase weight – Carbs increase body weight is a myth. Carbohydrate-rich food like vegetables, whole grain, and fruits are a part of a healthy diet and need of the body. Avoid refined carbs like sugar and refined grains, they will surely increase your weight.

4. Weight loss supplements help to reduce weight – Some people think that weight loss supplements help in reducing weight but their results are ineffective. Supplements don’t reduce the weight but your body becomes habitual to these slimming pills and can cause harm to you. That’s why never fall for the lucrative advertisements of weight loss supplements.

5. Drinking plenty of water reduces your weight – Your body is made up of 70% of water and drinking water is very essential for the body. But it helps you to reduce weight is not always true. Yes, drinking plenty of water can make you feel full and cut your snack time but it will not help you for a longer time. 

6. Exercise helps you to reduce weight – The only exercise can help to reduce weight is not a true statement. Exercise and calorie intake plays an important role in your body weight. Fewer calories consumed and more calorie burn helps to reduce weight. So, food and exercise both will help you to reduce weight.

7. Dairy products will increase your weight – Dairy products like milk, yogurt, cheese, and butter will increase weight is a myth. Dairy products include protein, Vitamin D, and calcium which make your muscles and bones strong and also provide energy to the body. Only unsweetened and unflavoured dairy products have low calories and will not increase your weight. 

8. Eating at night will increase your weight – Eating at night will not increase your weight but the wrong food choices at night can surely do. If your taste buds crave after dinner then take some whole food item not junk food. Spicy and fatty junk food increases your weight as it is heavy and after sleeping your body won’t digest it whereas whole food gets digest easily and satisfy your hunger too.

Except for all these myths, drinking alcohol and sleeping more will increase the weight are also some misconceptions among people.  Do complete research on every topic before believing in any myth.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. Jugaadin.com does not claim responsibility for this information.

 So now try fruit juice for weight loss. Yes fruit juice is not a new notion in health and fitness but if you have been tired and getting no results from previous fat loss plans then taking fruit juice can speed up your results. Drinking fresh fruit juices is a great way to get a variety of minerals, vitamins, fiber, and antioxidants.  It also helps to protect you from diseases and strengthen your immune system.

Apart from Weight loss, fruit juice helps you in several other ways as-

• Improves your skin problems
• Provides nutrients
• Detox your body 
• Improves digestive system
• Lower the level of cholesterol
• Lower the risk of cardiovascular problems  
• Lower blood pressure

Process of making Fruit juice-

• Wash all the vegetables and fruits of which you want to make juice.
• Cut it out in 3-4 cubes pieces and peeled out the skin. 
• Put all the cut vegetables and fruits in a juicer.
• Then grind it well and your detox juice is ready to take. 

Here’s a list of 10 Types of fruit Juice which can help you to lose weight

1 Carrot juice – Carrots contain low calories and high fibers. Eating a carrot raw or drinking the carrot juice both is beneficial. While making carrot juice you can also add one apple, half orange and some ginger to make it more healthy and tasty. Carrot juice is known to increase bile secretion which helps in burning fat thus helps in weight loss.

2 Cucumber juice – Cucumber is a high water content vegetable that contains low calories. Due to its high water content, after eating, it gives you the feeling of being full for longer and you eat less which aids in your weight loss.  You can also add some mint leaves while making cucumber juice. It is the best summer drink which makes your body cool and fresh.  

3 Watermelon juice – Watermelon is also a high water content fruit that is rich in amino acid arginine which helps in burning fat easily. It removes all the extra toxins and provides more energy for physical work. 

4 Karela juice – Karela which is known as bitter gourd contains low calories and various Vitamins and minerals like Vitamin C, Vitamin A, iron, calcium, and folic acid. Karela juice stimulates the liver to secrete bile acid for metabolizing the fat. It also helps to control the sugar level and reduces the risk of cardiovascular problems like heart attack and stroke. 

5 Amla juice – Amla juice is used as the best stomach medicine for centuries. It helps to keep your digestive system on track and accelerates your metabolism. It is more beneficial when taken empty stomach. To make it healthy and tasty you can add a drop of honey in it. It will make you feel fuller till lunch and helps to remove toxins from your body. 

6 Cabbage juice – Cabbage juice helps you in relieving a lot of stomach related problems like indigestion and bloating. Whenever you feel the problem of indigestion you can take the cabbage juice and it will work as a great medicine. It quickly eliminates the waste of your stomach. While making it, you can add some spinach and mint leaves in it to make a refreshing drink for you. 

7 Pomegranate juice – Pomegranate juice is also a water content food that helps you to lose weight quickly. It is rich in antioxidants, polyphenols, and conjugated linolenic acid which release out toxins from your body accelerates metabolism, and suppress your appetite.

8 Orange juice – Orange juice is the healthiest juice as it contains fewer calories. Your body has to burn more calories to digest the juice than it actually provides you.

9 Pineapple juice – Pineapple juice also contains more calories but it is the best remedy for belly fat. It contains an important enzyme called bromelain which helps in metabolizing protein and removed excess stomach fat. Like orange juice, your body has to burn more calories while digesting it.  

10 Bottle Gourd juice – Bottle gourd juice contains fewer calories which helps to reduce flab. It contains no fat and known as super-food for weight loss. It keeps your body cool and fresh. 

All these fruit juices help you to lose weight and maintain your body fit and healthy.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. Jugaadin.com does not claim responsibility for this information.

How sleep disturbance and Heart health is related

Common sleep disorders like Insomnia and obstructive sleep apnea (OSA) affects the quality and duration of sleep and in turn affect the cardiometabolic health. Obstructive sleep apnea is a serious disorder in which breathing starts and stops multiple times during sleep because the tongue or throat tissues block the airway and generally called snoring. Insomnia is another sleep disorder in which it is difficult to sleep. Over time, poor sleep can also lead to unhealthy habits that can hurt your heart, increases stress levels, less motivation to be physically active, and unhealthy food choices.

Adults who sleep less than 7 hours a day are more likely to have health problems, including heart attack, asthma, and depression. These health problems raise the risk of Heart disease, heart stroke, and Heart attack.

What to do for a sound sleep?

Research has shown that Sleep disorder doesn’t affect the cardiovascular health of adults only but it can bring health issues in adolescents too. Teenagers who don’t sleep well are at higher risk of developing cardiovascular issues. They may have higher cholesterol levels, higher body mass ratios, larger waist, higher blood pressure, and elevated risk of hypertension. Thus, this shows that maintaining healthy sleep order is a necessity at every age. If you feel have cardiac problems and not able to sleep as well, consult your Cardiologist as early as possible.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. Jugaadin.com does not claim responsibility for this information.

Carbohydrates can be classified as- table sugar, simple lactose in milk, fruit sugar, white flour, and whole grains or beans.

Carbohydrates can be found in healthy and unhealthy foods—bread, potatoes, cookies, soft drinks, spaghetti, popcorn, beans, and milk, they are in a variety of forms.

 The most usual and large forms of carbohydrates are sugars, fibers, and starches.

Types of Carbohydrates 

Simple carbohydrates are also known as high-carbs or bad carbs. They are a good source of energy, but the consumer soon feels hungry again. 

Examples include white bread, soft drinks, sugar, and white flour foods. These foods are made with processed and refined sugars and do not have nutritional values in it. They can lead to weight gain.

Complex carbs are also known as low-carbs or good carbs. 

Complex carbs have more fiber value and digest more slowly. This also makes them more filling like, fruits, vegetables, nuts, beans, and whole grains.

Low–carb-diet means the type and amount of carbohydrates you eat. Carbohydrates are a type of calorie-providing found in many foods and drinks.

A low-carb diet is recommended for losing weight. They may have health benefits beyond weight loss, such as reducing risk factors associated with type 2 diabetes and metabolic syndrome.

Who can follow low-carb Diet:

• Want to change overall eating habits.
• Want to lose weight.
• Want to enjoy types of food featured in a low carb diet.

Consult with your doctor before starting any weight-loss diet, especially if you have any health conditions, such as diabetes or heart disease.  There are many types of low-carb diet exist. 

6 Low-carb-diets can be:

1.  Vegetables and Fruits

 There are many low- carb vegetables.  Leafy greens and cruciferous vegetables have particularly low levels, and the majority of their carbs consist of fiber.

Foods can be included– Cauliflower, Cabbage, Avacado, Broccoli, spinach, kale, strawberry, and Blueberry

Foods to avoid– starchy root vegetables like potatoes and sweet potatoes are high in carbs.

2.  Fats & Oils

Fats and oils all have zero carbs. But make sure you’re eating the healthiest varieties. 

To be included– Coconut Oil, MCT oil and extra virgin olive oil

To be avoided- mayonnaise, Soybean or corn oil.

3. Low-Carb-Drinks

 Maintain sugar cravings, if you’re addicted to sweet foods it is a disaster. It will be harder to appreciate the natural sweetness of real food.

Foods to include– Water is perfect and zero carb, coffee, and tea, but without sugar 

Foods to avoid– Diet soft drinks and fruit juices

4.  Low-Carb-nuts

All nuts provide healthy minerals, fats, and vitamins and eating them may even help improve some risk factors.

Foods to be included– Brazil, Walnut, Pecan, Almond and Hazelnuts.

Foods to avoid– Pistachio and cashew nuts.

5. Plan and prepare your meal

Meal Planning and Preparation can help you avoid making unhealthy food choices, save time during busier times of the week and save money.

Popular low-carbs meals:

Greek yogurt bowls, stir fry vegetables and protein pancakes.

6.  Low-Carb-Snacks protein

 At the times when you are hungry and you may want to have some healthy fat to your meals. Carry them with you snacks once in a while.

Foods to include– Cheese, unsweetened sugar, nuts, and hard-boiled eggs

Foods to avoid– Fast foods

THINGS TO KEEP IN MIND:

• If you eat low-carb all the time, you may miss important nutrients like fiber, magnesium, and some vitamins. So avoid processed foods and go for healthy carbs like fruits, vegetables, and grains.

• You also might feel tired or get muscle cramps or headaches, because carbs are your body’s top source of energy.

 Disclaimer:  This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. Jugaadin.com does not claim responsibility for this information.

Good Diet and Bad Diet have an equal effect on Heart. A bad diet can lead to Heart Disease or high blood pressure. A diet rich in Sugar, Salt, Fats is termed as Bad diet. Improving your diet reduces your risk of heart disease in many ways, including helping lower levels of high cholesterol, blood pressure, and blood sugar and insulin, as well as preventing obesity and improving your heart and blood vessel function.

 There are some foods that you must not eat or eat in limits to keep your heart healthy strong.

1. Refined and processed grains and carbohydrates: Refined or processed foods like white bread, white rice, low-fiber breakfast cereals, sweets, and sugars are not good for cardiac health. They are not good as refinement or processing removes the natural structure of the food. Processing of any food often adds many ingredients that are less healthy, particularly trans fats, sodium, and sugars. Thus, eat refined or processed food occasionally.

2. Drinks: Soda and sugary drinks: Like refined and processed food, soft drinks also have an ill effect on heart health. In addition, to affect heart rate and blood pressure, soft drinks increases the bodyweight too.

3. Red Meat / processed Meat: Bacon, Chicken, sausage, red meat, or pork can raise your low-density lipoprotein (LDL), or bad cholesterol, and increases your chance of a heart attack or stroke. They are full of salt, which bumps up your blood pressure and makes your heart work harder. High amounts of sodium can lead to stroke, heart disease, and heart failure.

4. Foods undergo deep-frying: French fries, fried chicken and fried snacks increased the risk of heart disease. Frying creates trans fats, a type of fat that can raise the bad type of cholesterol and lower the good cholesterol.

5. Cookies, cakes, and muffins that are called baked food should be taken on less quantity.  They’re loaded with added sugar, which leads to weight gain and can also lead to heart disease. White flour is the main ingredient that may spike blood sugar levels and in turn, increase blood pressure.

6. Drinking alcohol can lead to high blood pressure, heart failure, strokes, and weight gain. So if you don’t already drink, don’t start.

These are some of the foods that constitute a bad diet and avoiding this diet can save you from a heart attack and high blood pressure. Eat nutritional diet including whole grains, fruits, vegetables, cut salt and sugar intake for a healthy life. Include 30-minute exercise in your daily routine.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. Jugaadin.com does not claim responsibility for this information.