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Benefits of losing weight with bean sprouts (Part 1)

Bean sprouts are the food that many families choose in every meal. So eating bean sprouts is not fat ? Now is a big question that many people wonder. 

Everyone knows that bean sprouts are nutritious foods that are very healthy. Refer to the menu of those who are trying to lose weight. They all say that eating bean sprouts helps them lose weight very well and is adopted by many people.

Giảm cân và giảm béo khác nhau như nào?

Are bean sprouts fatty?

One question that makes women in the stage of beauty extremely headache is that eating bean sprouts is fatty? And our answer is that eating bean sprouts is fat-free, but it also has many benefits. Bean sprouts are foods that have natural sweetness and heat effect. In addition, it also has the effect of detoxifying, circulating blood vessels, regulating the organs. The use of weight loss is the biggest use in addition to making the skin healthy and beautiful.

According to investigation, each 100gam bean sprouts made from green beans contain 8 calories. Whereas bean sprouts contain a very high water content with fiber. So bean sprouts are the ingredients to help overweight and obese people want to lose weight.

In addition to weight loss, bean sprouts also have the effect of reducing cholesterol with fats in the blood. This has a great effect on the prevention of cardiovascular diseases very effectively.

So, with the above sharing, you can answer the question. Are bean sprouts fatty or not ? Here we will share more great benefits of losing weight with bean sprouts.

Top 20 cách giảm cân an toàn hiệu quả dành cho cả 2 phái nam và nữ

There are many types of bean sprouts made from green beans, black beans or soybeans. But normally people use green beans to make bean sprouts. However, to bring the practical benefits of bean sprouts, you need to choose the right bean sprouts. On the current market, bean sprouts contain stimulants and grow a lot. So most people choose to make their own bean sprouts at home. To bring the highest benefit when using bean sprouts for the family.



7 simple secrets to losing weight while sleeping

It may seem like a joke, but these weight loss tips are directly related to your sleep. However, not many people understand the importance of getting enough sleep, especially when it comes to losing weight.


1. Sleep in the dark

Night lights can interfere with the production of sleeping hormones, which can make it difficult to sleep and control your metabolism. In addition to turning off the night light, you can use a sleep mask and blackout curtains to completely darken. When sleeping in the dark, you will sleep better, helping to control the metabolism to support weight loss effectively.

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2. Nudity

From helping you sleep fast to supporting better sleep quality, sleeping naked also lowers body temperature. You will have a better and deeper sleep, which is great for stabilizing the body to adapt to the weight loss diet you are following.

3. Go to bed and wake up at the same time each day

The erratic sleep schedule is linked to excessive weight gain. The melatonin hormone, which tells us when to go to sleep, also helps trigger the calorie burning process.

Irregular sleep patterns interfere with melatonin production, leading to a decrease in sleep quality. You may feel tired in the morning and crave for high-calorie snacks to boost energy. If you want to avoid this, you need to go to bed and wake up on time every day.

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4. Turn off the phone

When it is announced, mobile phones and other electronic devices emit light in advance, which significantly affects sleep. Numerous studies have demonstrated that exposure to this light right before bed will disrupt the production of melatonin – the hormone involved in the onset of sleep.

5. Sip some grape juice

Grape juice contains resveratrol which helps burn calories. It helps convert bad white fat into brown fat. When you sleep, your body uses brown fat to stay warm. Therefore, drinking a glass of grape juice before bed will force you to remove excess fat instead of storing them.

6. Snack on protein

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Protein-rich foods like Greek yogurt, cheese, lean chicken or peanut butter will speed up your metabolism and help your muscles grow. So you can eat them before going to bed without harm and cause weight gain.

7. Drink herbal tea

Some herbal teas can help you lose weight at night, such as cinnamon has anti-inflammatory effects and prevents flatulence in the morning, peppermint prevents appetite and helps you avoid snacking, meanwhile, chamomile Improve digestion and relax nerves.



5 weight loss foods you did not expect

You are in the process of losing weight, so you should always consider before eating because you are afraid that eating a lot will gain weight.


You probably do not know that there are foods that eat as much as beneficial to your weight loss process. Can you believe it? Here will be the weight loss foods that, refer to offline.

Sweet potato

Sweet potatoes are a great source of starch compared to other foods, but it’s worth mentioning that the amount of starch in sweet potatoes is only half that of potatoes and one-third of the rice. So do not worry about eating more sweet potatoes will be fat. In addition, sweet potatoes also have many vitamins, amino acids, zinc, calcium. very good for your skin. Thus, you can just lose weight by eating sweet potatoes instead of rice, but also makes your skin more beautiful.

Black chocolate

According to research at the University of Copenhagen in Denmark, dark chocolate will make you feel full for a long time because dark chocolate has substances that slow down the digestion process. One interesting thing that you should know is that even a small piece of chocolate can reduce your craving for salt, sugar and high-fat foods. However, you should pay attention not to eat a lot of chocolate because this is a food that provides quite a lot of energy. So can we also consider dark chocolate as a weight-loss food?

Oranges

According to research by scientists in Australia, oranges are the highest ranked fruit on the list of satiety-boosting foods. Moreover, the fiber in oranges can help you lose fat and make your muscles firmer. You can also drink a glass of orange juice every day instead of eating whole fruits, in addition to the role of losing weight, it is also a good source of calcium, vitamins and minerals. In addition, it is also an optimal solution for fat people, especially those who do not have a habit of drinking milk.

Tofu

Tofu is also considered a food product rich in vegetable protein, so when you eat a lot, you will feel full for a long time. Tofu can also help dispel the excess fat in your abdomen. Based on this benefit, you can eat tofu instead of the main foods during meals. This is one of the effective foods to lose weight and get in shape.

Eggs

Eggs are not only nutritious but also a lot of protein. Eating eggs at breakfast helps limit your appetite, so you can eat about 300 fewer calories for the rest of a day than you normally would.

Trứng có chức năng giảm cân tốt

You can easily buy eggs anywhere. According to nutrition information, each egg contains about 78 calories, so each adult day should only eat 1 adult. Particularly for fried eggs, note only a little oil in a non-stick pan for processing. This will help limit fat intake.



Effective, fast and safe weight-loss foods for health

Food weight loss is a very important factor, 70% of success in weight loss.


Currently, the proportion of adults who are overweight or obese is 25%, while this figure in urban children is up to 40%. Nutritional disorders with an unbalanced diet lead to weight gain when consuming too much fat, sugar, refined carbohydrates and not getting enough minerals and vitamins. Here are ways to lose weight quickly and control weight that few people pay attention to.

To achieve the goal of weight loss in a healthy and safe way, you need to adjust your diet, balanced diet. In it, focus on loading these effective weight-loss foods:

1. Lean beef and chicken breast

Meat is food-friendly for weight loss because it’s rich in protein. Protein so far is the most complete nutrient and eating a protein-rich diet can make you burn from 80-100 calories a day. Studies have shown that increasing your protein intake by 25% daily calories can reduce cravings, late night appetite and weight loss by nearly half a week

If you’re on low-carb diets, feel free to eat fatty meat. However, if you are dieting from medium to multiple carb, lean meat selection may be more appropriate.

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2. Boiled potatoes

On a scale called Satiety Index, which measures the level of filling of different foods, white potatoes and boiled potatoes get the highest score of all tested foods. This means that by eating white, boiled potatoes, you will naturally feel full and eat less of other foods.

If you let potatoes cool for a while after boiling, they will form a large amount of resistant starch, a fiber-like substance that has been shown to have various health benefits, including weight loss.

3. Avocado fruit

While most fruits contain lots of carbs, butter is loaded with healthy fats. They are especially high in monounsaturated oleic acid, the same type of fat found in olive oil. Although mostly fat, butter also contains a lot of water and fiber, making them less energy than you think.

Moreover, they are a perfect complement to vegetable salads, because studies show that their fat content can increase absorption of carotene from antioxidants by 2.6-15 times.

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4. Whole grains

You should avoid refined grains if you are trying to lose weight. Typical whole grains include oats, brown rice. Oats are loaded with beta-glucans, soluble fiber has been shown to increase satiety and improve metabolic health. Both brown rice and white rice can contain a significant amount of resistant starch, especially if cooked and cooled later.

5. Fruit

Although fruits contain some sugar, you can easily put them on a diet to lose weight. They are high in fiber, antioxidants and various nutrients that slow the rise in blood sugar after meals.

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6. Chia seeds

Chia seeds are one of the most nutritious foods. They contain 12g of carbohydrate every 28g. This makes chia seeds a low-carb friendly food and one of the best sources of fiber. Due to its high fiber content, chia seeds can absorb up to 12 times their weight in water 12 times, turn into gel form and expand in your stomach.

  1. Green vegetables

Green vegetables make them perfect for weight loss diets, low in calories, carbohydrates and fiber. Eating green vegetables is a great way to increase your meal volume, without increasing calories. Many studies show that low-energy meals and diets make people eat fewer calories. Green vegetables are also nutritious and rich in vitamins, antioxidants and minerals, including calcium, have been shown to help burn fat in some studies.



Food helps you lose weight effectively without fasting

Many people think that cereals are high in starch, causing weight gain. However, if you know how to choose the right cereal to eat, you can lose weight faster than you think.


In fact, not all grains can help support weight loss. Depending on the type of cereal you choose to eat as well as the combined milk, cereals can also become a nutritious diet that you can add to a fast weight loss diet. Here are ways to eat cereals to help you lose weight quickly:

Select smart cereals

– Low-calorie cereals and high in fiber: Among cereals, you can try to eat oats. Oats are one of the popular breakfast foods that support fast weight loss quite well. According to one study, this food is likely to enhance health because the nutrients contained in oats can help reduce bad cholesterol in the blood in the stomach and intestines.

Kết quả hình ảnh cho ngũ cốc giảm cân

In addition, the powder provides twice as much fiber as other powders and does not contain fat and sugar and has low calorie levels. Similar to oatmeal, cereals made from wheat bran are also good quick weight loss foods.

– Fruit cereals added: The addition of some fresh fruits to cereals not only increases the flavor of the dish but also enhances the absorption of nutrients, especially fiber. As mentioned, high fiber content will help you fill your stomach and prevent craving for sweets or snacks, which causes you to be overweight.

Thuc pham giup ban giam can hieu qua ma khong can nhin an

– Avoid sugary cereals: If you like sweets and decide to eat sugary cereals while losing weight quickly, this may break your plan to maintain your slim body.

High blood sugar will lead to an increase in the hormone insulin, thereby causing sudden hyperglycemia. When this happens, you will feel tired and craving, especially sweets to replenish energy. This situation will lead to uncontrolled eating, making your weight loss efforts become zero.

You don’t have to eat every grain, add more meat and fruit

Kết quả hình ảnh cho ngũ cốc giảm cân

Don’t force yourself into an extreme weight loss regime that will make you feel unattractive, which makes it easier to give up halfway. Because most weight-loss cereals often contain low levels of protein and fat. Therefore, in addition to eating cereal in the morning, you need to eat fruits, vegetables, eggs, seafood … at the remaining 2 main meals to balance nutrition.

 

 

 



5 kinds of fruits and vegetables help to lose weight effectively

The main principle of dieting to lose weight is to consume fewer calories than the calories your body needs to function.


 

Vegetables are low calorie foods so you can use these foods to replace other high-calorie foods.

1. Pear fruit

Pear fruit belongs to the genus Pyrus, Rosaceae family. Pear fruit is suitable for those who are on a diet because pears are low in fat but have a high water content, so it can fill the stomach for quite a long time.

In addition, pears also contain high fiber, which is very beneficial for the digestive system. If your gastrointestinal tract is smooth, the toilet goes smoothly, helping to prevent the accumulation of fat in the body that causes obesity.

2. Berries

10 loại trái cây và rau giúp giảm cân hiệu quả sau Tết - Ảnh 2.

Many studies have shown the great benefits of this summer fruit with health, including weight loss. With a high amount of vitamin C and antioxidants, they help protect your health and prevent many diseases. This fruit is also rich in ellagic acid, a nutrient that helps maintain beautiful and radiant young skin.

3. Pineapple

Pineapple is a tropical plant and is one of the most valuable and popular fruits. Pineapple has an interesting history: first appeared in South America, then expanded into Central America and to the West Indies. Later, it was taken to Spain when Columbus discovered America in 1493.

10 loại trái cây và rau giúp giảm cân hiệu quả sau Tết - Ảnh 3.

In the 15th and 16th centuries, pineapples were propagated around the world by European sailors because of their baldness reduction properties – a disease caused by a lack of vitamin C.

Pineapple is suitable for weight loss diet. Proteolytic enzymes contained in pineapple ingredients can absorb fat in the digestive tract and expel in the stool. In addition, vitamin C may be helpful in burning fat so they don’t build up in the body.

4. Apples

Apple tree – scientifically known as Malus domestica – is the most well-known plant with sweet and fragrant fruits. It is grown worldwide as a fruit tree and is the most commonly grown species in the genus Malus.

Tree originated in Central Asia. Apples have been cultivated for thousands of years in Asia and Europe, brought to North America by European colonists. Apples have religious and mythical meanings in many cultures, including Christian, Greek and European traditions.

You can eat apples every day to keep your body slim. Apples also contain compounds that promote the development of intestinal bacteria that are associated with weight loss. These compounds – fiber and polyphenols – remain unchecked until they are fermented in the colon – where they act as food for friendly bacteria and help your body overwhelm bacteria. Harmful thrives in various types of snacks.

This restorative bacterial balance can reduce chronic inflammation – one of the causes of an increased risk of obesity and preventing overeating due to stress.

5. Papaya

10 loại trái cây và rau giúp giảm cân hiệu quả sau Tết - Ảnh 4.

Like other fruits, papaya also has many health benefits if consumed regularly. One of the most common effects is that papaya is able to contribute as much as possible in the weight loss process safely because you are receiving natural nutritional benefits and are not mixed with other chemicals. like using weight loss pills.

 

 

 

 

 

 

 

 

 

 

 



Simple hack to curb excess sugar intake

Many people are unaware that sugary foods are not very healthy for our body. Some even go as far as taking more than required sugary foods without realizing how dangerous it could be to their health.

According to a report released by the United States Department of Health and Human Services, Americans consume an average of 17 teaspoons of added sugar daily while the recommended daily intake is 6 teaspoons for women and about 9 teaspoons for men by the American Heart Association.

Research has shed light on how sugar affects the brain in a way that resembles that of cocaine addiction.  Eating sugar will trigger the release of dopamine, a feel good chemical, which will leave the person wanting more.

Eating too much sugar have been implicated in health conditions such as obesity, diabetes, high cholesterol, hypertension and heart diseases.

Similarly, eating less sugar is responsible for better overall health and improved physical appearance, consistent energy levels and a reduction in the risk of diabetes and heart diseases.

Having seen the effects sugar have on our health, with a simple diet change and lifestyle modification, you can reduce the amount of sugar intake into your body. These changes are explained below.

Eat whole foods that contain natural sugar

Cutting back on added sugar is a good start to a healthy living. Always consider fresh fruits instead of buying beverage with added sugar. You can as well buy plain yoghurt and add fresh berries instead of getting for yourself a flavored yoghurt packed with sugar.

Try a clinical proven lozenge

Sweet defeat, a plant based lozenge has been attributed to helping reduce sugar consumption.

Indulge with dessert, not a sugary snack

Fight your sugar cravings by substituting them with desserts, if a completely sugar free life is not for you. When taken after a meal of lean protein, carbohydrate and healthy fats, desserts won’t have insignificant effect on your blood sugar level.

Consume foods high in minerals

It is advisable to consume those foods which are high in minerals like magnesium, zinc, chromium. These minerals are needed if the body is to perform very well. Their functions include regulating blood sugar and cholesterol levels, maintaining a healthy heart and maintaining optimum insulin and glucose levels.

Walk it off

Whenever you feel the urge to take some sugary snack or hit the vending machine to get something sweet, take a walk instead. A simple couple of minutes’ walk is all you need to kill that urge and reduce that cravings for added sugar substances.



Using the right amount of salt

Salt is a very popular condiment. It is almost impossible for anyone to go a day without sprinkling salt in his food. This underscores the important of salt to our lives and we will examine it in detail below.

Health benefit of salt

Most times, doctors advise we cut down on salt consumption in order to lower sodium intake because most of us get too much without trying. While it is good to keep an eye on salt, it wouldn’t be advisable to completely ignore it, as salt plays an important role in how our body functions.

It helps the thyroid function properly

The thyroid plays an important role in metabolism, but for it to function well, the body needs iodine. Iodine is found in many foods including salt. Symptoms of iodine deficiency include constipation, difficulty in thinking and enlarged thyroid.

Keeps the body hydrated

Our body need adequate amount of salt and water to perform very well. Salt helps to maintain a good balance of water and electrolyte and prevent us from dehydration.

Prevent low blood pressure

Sodium, which is a component of salt helps to prevent low blood pressure.

Improves cystic fibroid symptoms

People suffering from cystic fibrosis tend to lose more water than the average person. They need salt in their diet to help them prevent dehydration.

How much salt is okay?

The daily recommended limit for sodium is 2,300mg for adult and children, however, Americans consume about 3,400mg of sodium daily which is clearly above the recommended limit. For those who have diabetes and African Americans, their daily sodium intake is further reduced to about 1,500mg.

Health risks of eating too much salt

Increases water retention

If you eat too much salt, it means more sodium into your body, consequently, there will be sodium build up. Your body would require more water to dilute it because your kidney may not be able to filter excess sodium from your bloodstream. This will lead to water retention.

Damages cardiovascular health

Too much salt in your body may lead to heart diseases and stroke because the retained excess water in your body would put pressure on your heart and blood vessel.

Higher risk of osteoporosis

Consuming too much salt will cause your body to lose calcium through urination. Unfortunately, if your body is lacking calcium, your body will take it from your bones and this consequently over time, lead to osteoporosis.



Eating garlic and reaping its health benefits

Garlic is used in almost all cuisines as a strong flavoring agent. It is also used for medicinally purposes sometimes, to prevent chronic health problems.

Nutritional facts

Garlic is a low calorie food that isn’t rich in all the nutrients our body needs daily. It is most useful as a spice or for bringing out flavors of other healthy foods. Below is the nutrition facts of garlic as released by the United States department of agriculture based on a one teaspoon serving estimates.

  • Calories – 4
  • Protein – 0.18g
  • Fat – 0.01g
  • Carbohydrates – 0.93g
  • Fiber – 0.1g
  • Natural sugar – 0.03g
  • Calcium – 5mg
  • Iron – 0.05mg
  • Magnesium – 1mg
  • Potassium – 1mg
  • Vitamin C – 0.9mg

It is also thought that garlic is a source of amino acids, the building blocks of proteins, which can help our body build muscle and enzymes that will help to protect our health

Health benefit of eating garlic

Garlic has be employed in the treatment and management of several ailments and health conditions. These ailments and health conditions include cough, depression, constipation, high/low blood pressure, loss of appetite, Diarrhea, fever, intestinal parasites, infections, muscle pain, menstrual symptoms, sea sickness, rheumatism, wounds, skin diseases and so on.

As of today, many researches support some of these medicinal benefits of garlic. However, some have remain inconclusive.

Eating garlic has also been proven to help in providing antioxidants that are helping to fight some types of cancers, but such benefits is not derived from the intake of garlic supplements. Some of the cancers which eating garlic can help fight include colon cancer, breast cancer, pancreatic cancer and stomach cancer.

In like manner, chewing garlic has a profound benefits for our cardiovascular health when compared to the non-effect it had when it is being swallowed.

Tips for cooking garlic at home

Garlic have intense smell because of the sulfur compounds it contains. These glycosides are emitted when you peel the bulb or when crushing or cutting them. Garlic is sliced before you add them to your cooking. You can also opt for garlic powder which are easily available at your local store.

Side effects of garlic

Some people eat garlic without having to complain of any side effects while some people will eat and have allergies. Spice allergies is not as common as food allergies, but if you have an allergy to garlic, then you may as well have allergies to other related spices. Symptoms of allergies to garlic may include facial swelling, breathing difficulty and hives. Also sensitivity to garlic may cause gas, bloating and other gastrointestinal problems.

Eating garlic or its supplements may also cause, heartburn, bad breath, burning sensation in mouth and throat, stomach upset, body odor ulcer, vomiting and diarrhea.



How an athlete should plan his daily nutrition (Part 2)

In this part, we will continue our discussion on what constitutes a good diet for an athlete and round it off with the best way to plan meal and tips on timing.

Fats

Fats are divided into three distinct groups, namely unsaturated, saturated and trans-saturated fatty acids. Saturated fats should always be kept to a minimum as any point in time, while unsaturated fats should form the bulk of the athlete fatty acid consumption. During exercise, these unsaturated fats acts as a secondary sources of energy and have an important role to play in the production of hormones such as adrenalin and growth hormones which are required for maximum performance.

These fats can further be divided into polysaturated fats such as omega 3 and omega 6 and monosaturated fats like omega 9. Omega 3 fats are very important in the diet of every athlete because they provide energy, stabilize blood sugar levels and have an anti-inflammatory effect. They are of two forms, ALA and EPA/DHA. For better intake, a supplement is always advisable.

Examples of unsaturated fats include:

DHA – Fish such as sardines, salmon, fresh tuna and mackerel.

ALA – linseed oil, pumpkin seeds, hemp seeds, canola and walnuts.

Omega 6 – Sunflower seeds, walnuts, evening primrose, safflower and whole grain.

Omega 9 – olive oil, cashew nuts, macadamia nuts and avocado.

Micronutrients

These are nutrients which are required in small quantities. They perform a diverse range of functions and are very important. Such functions they perform include helping to maintain healthy bones, protecting cell damage, maintaining eye sight, aiding the production of glycogen and so on. They include vitamins and minerals found in foods.

Below are some of these micronutrients that are important to athletes and foods you can get them from.

Antioxidants

Antioxidants include beta carotene, vitamin C and vitamin E. They help to reduce the effect of harmful free radicals caused by exercise and their sources of food include dried apricots, liver, black currants and beans.


Vitamin B complex

They help the body convert carbohydrates into energy the body can use during physical activities and its food sources include banana, eggs, milk, nuts and yeast.

CO Enzyme Q10

They help the heart functions well by boosting cardiovascular activities and energy levels. The food source includes red meat.

Potassium

It is an electrolyte that should be replaced after each physical activities by taking foods such as banana, parsley, cashew nuts and cabbage.

Chromium

Chromium helps the body in stabilizing blood sugar levels and can be found in foods such as mushrooms, whole grain and yeast.

The best way to plan meals

Start by creating a schedule to ensure you are eating regularly and what you take in is in accordance to your body requirement. You can write down the timing of each meal as that will help you in selecting what to eat and when to eat it. This will help ensure that what you are eating is balanced.

Tips on timing

  • Eat more around exercise.
  • Eat more during the day.
  • Eat big meals, then followed by smaller meals.
  • Balance blood sugar



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