For most healthy people, it’s perfectly okay to have a snack before bed, yet keep in mind that there is no recipe for an ideal bedtime snack, only some guidelines.
Avoid Junk Foods and Sugary Desserts: Loading up on sugary, processed junk foods like ice-cream or crisps right before isn’t a good idea. These foods are high in unhealthy fats, sugars and salt which trigger cravings and overeating. They make it very easy to exceed your daily calorie needs for the day.
Eating before bed doesn’t necessarily make you put on weight, but filling up on high calorie foods certainly can.
If you happen to have a sweet tooth, try some low-sugar berries a couple of squares of dark chocolate or if you crave for something salty have a small handful of salty, roasted pistachios, almonds or other nuts or seeds.
Combine Protein or Fat With Carbs: If you don’t have any stomach or digestive problems combining complex carbohydrates with protein and a little healthy fat is a good way to do it.
Complex carbs such as whole grains, fruits and vegetables provide you with a steady source of energy as you fall asleep.
Teaming it up with protein or a small amount of fat can help keep you full through the night and keep your blood sugar stable.
Some evidence suggests that eating a carb-rich meal with a high glycemic index before bed can help you fall asleep. The reason for this is that carbohydrates improve the transportation of tryptophan an amino acid, which can be converted into neurotransmitters that help regulate sleep. The same effect you may also receive from tryptophan rich foods such as fish, red meat, poultry and dairy.
In other studies a meal rich in fat can improve sleep quality.
Some snack ideas include an apple with peanut butter, whole grain crackers and a slice of turkey, or cheese and grapes.
Conclusion: eating a carb with protein and fat snack before bed is fine for most people if you haven’t surpassed the amount of calories needed for the day. A definite no, no is eating junk foods and desserts before bed.
So the big question. Should you eat before bed ?
The answer to whether or not it’s a bad idea to eat before bed really depends on you and your habits.
It’s not a good idea to make a habit of snacking on unhealthy foods before bed. It’s also unwise to eat a large portion of your calories during the night.
Keeping that in mind, it’s perfectly fine for most people to have a healthy snack before they Zzzzzz. :))
We all know that stress can be hard on the stomach. Remember the last time you felt nervous, I am sure that you had an iffy feeling in your gut.
The truth is that the impact of stress on the stomach goes far beyond indigestion. In recent years, scientists and doctors have discovered a remarkably complex connection between the brain and the digestive system. In fact the entire system is extremely sensitive to our moods.
Experts now see stress as a major player in a wide range of digestive problems, including irritable bowel syndrome, indigestion and heartburn.
In fact people who are “continually sick” with infections are the ones who have a tendency to suffer from long term low-grade stress. Stress affects the whole body, but it is the immune system that is most affected by chronic low-grade stress.
People under chronic low-grade stress had above normal levels of interleukin-6 (IL-6), an immune-system protein that promotes inflammation and has been linked with heart disease, diabetes, osteoporosis, rheumatoid arthritis, severe infections and certain cancers. It appears that stress increases levels of IL-6, which in turn accelerates a variety of age-related diseases.
The Brain and the Digestive System
Most of us talk about "gut feelings," but few of us really appreciate the amazingly strong connections between the brain and the digestive system. Did you know that the stomach and intestines actually have more nerve cells than the entire spinal cord, leading some experts to call the digestive system a "mini brain." There is a highway of nerves which runs directly from the real brain to the digestive system, and messages flow in two directions.
To make a point; 95 percent of the body's serotonin -- a hormone that helps control mood -- is found in the digestive system, not the brain.
Under stress the brain releases a number of hormones that can badly affect the digestive system. One of these hormones is called CRH (corticotropin-releasing hormone) which is one of the body’s main alarm bells. In stressful situations, the brain produces CRH which in turn triggers the adrenal glands to start making steroids and adrenaline, chemicals connected to “fight or flight” situations.
CRH can diminish your appetite which explains why some people don’t want to eat anything when stressed or it can make you hungry explaining why others turn to foods (usually junk foods) when stressed or upset.
As we can see, different people have different responses to stress, yet we can say through observation that short-term stress can cause stomach aches, nausea and diarrhea. In the long-term, prolonged stress can aggravate chronic diseases such as irritable bowel syndrome, heartburn and cause stomach ulcers.
According to a report from the University of North Carolina, as many as 80 percent of people with IBS or another functional gastrointestinal problem never discuss symptoms with a doctor or other health professional… There is no need to suffer in silence.
Firstly it is important to get a diagnosis from your doctor so that you can check for any underlying diseases that might explain the symptoms. A doctor can also prescribe medication that will help to get the digestive system back on track temporarily. It is important to go to the root of the problem.
Healing in most cases involves a holistic approach which is a combination of healthy eating, (nutrition), exercising regularly, getting enough sleep and relaxation techniques such as power chiyoga, meditation (breathing exercises) and time spent outdoors in nature.
When it comes to losing weight and keeping it off it is essential to keep your metabolism high.
There are a number of common lifestyle mistakes that may be slowing down your metabolism.
The following eating and lifestyle behaviours slow down your metabolism and make losing weight harder than it should and also makes you prone to future weight gain.
1. Eating Too Little Calories
Eating too little calories can cause a major decrease in metabolism.
Although a calorie deficit is needed for weight loss, it can be counterproductive for your calorie intake to drop too low. When you dramatically lower your calorie intake, your body senses that food is scarce and lowers the rate at which it burns calories. To ensure optimum weight-loss women can consume around 1,800 calories per day and for men around 2,000 per day.
2. Skimping on Protein
Eating enough protein is extremely important for achieving and maintaining a healthy weight.
Studies have shown that, in addition to helping you feel full, a high protein intake can significantly increase the rate at which your body burns calories.
The increase in metabolism that occurs after digestion is called the thermic effect of food (TEF).
The thermic effect of protein is much higher than the thermic effects of carbs or fat. Indeed, eating protein has been observed to temporarily increase metabolism by about 20–30%, versus 5–10% for carbs and 3% or less for fat .
One study found that people needed to eat at least 0.5 grams of protein per pound (1.2 grams/kg) of their body weight in order to prevent their metabolism from slowing during and after weight loss.
3. Living a Sedentary Lifestyle
Living a sedentary lifestyle may lead to a significant decrease in the number of calories you burn every day.
Unfortunately, many people have lifestyles that mainly involve sitting at work, which can have negative effects on metabolic rate and overall health.
Although working out or playing sports can have a major impact on the number of calories you burn, even basic physical activity such as standing up, cleaning and taking the stairs can help you burn calories.
This type of activity is referred to as non-exercise activity thermogenesis (NEAT).
One study found that performing a high amount of NEAT regularly could burn up to 2,000 additional calories per day. However, such a dramatic increase is not realistic for most people.
Simply taking the stairs or getting up to walk around several times per day can help increase your NEAT and prevent your metabolism from dropping.
4. Not Getting Enough High-Quality Sleep
Sleep is extremely important for good health. When you sleep for fewer hours than you may need you increase your risk of heart disease, diabetes and depression.
Inadequate sleep also lowers your metabolic rate and increases your Several studies have found that inadequate sleep may also lower your metabolic rate and increase your probability of gaining weight.
5. Drinking Sugary Beverages
Sugar-sweetened drinks are the absolute worst beverages for health.
A high consumption of soft drinks, juices and other sugary drinks has been linked to all sorts of health problems, including insulin resistance, diabetes and obesity.
Most of the negative effects of sugar-sweetened beverages can be attributed to fructose. Table sugar contains 50% fructose, while high-fructose corn syrup contains 55% fructose.
Results from a 2012 study suggest that frequently consuming sugar-sweetened beverages may slow down your metabolism and promote fat storage in the belly and liver.
6. A Lack of Resistance Training
Adding in some strength training with weights keeps your metabolism from slowing down.
Strength training has been shown to increase metabolic rate in healthy people, as well as those who have heart disease or are overweight or obese.
Resistance training increases muscle mass, which makes up much of the fat-free mass in your body. Having a higher amount of fat-free mass significantly increases the number of calories you burn at rest.
Even 11 minutes per day for three days a week can increase your metabolic rate by 7.4% and burn an extra 125 extra calories per day, on average. Strength training also has anti-aging benefits by reducing muscle loss as you get older.
In conclusion engaging in healthy eating and lifestyle behaviours helps to keep your metabolism working at its optimum rate, prevents you from weight gain over time and keeps off the weight that you lost.
Protein is a micronutrient that is used to build and repair muscle. One of the roles it plays is in revving fat-burning metabolism and reducing the hunger pangs that can lead to making unhealthy choices by eating products high in sugar and fat like cakes and biscuits.
Protein helps to slow the release of carbohydrates into your bloodstream, which can prevent the sudden spikes in blood sugar that are thought to encourage fat storage and sagging energy levels.
So how much protein does one need ?
It can vary from physique-minded individuals that should seek out at least 2 g of protein for each 1kg of body weight to maintain and build muscle to 1.2 to 1.8g of protein per kilogram of body weight for endurance athletes such as triathletes, long distance runners and cyclists.
For the average sedentary person, the DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. This amounts to: 56 grams per day for the average sedentary man. 46 grams per day for the average sedentary woman.
It can be quite daunting trying to figure out which foods to eat to cover your protein needs. Here’s a list of foods to add to your protein-friendly grocery list:
1. Greek Yogurt
Protein Power: 23 g per 8 oz. serving ~ You also gain gut friendly probiotics bacteria and bone-building calcium.
Note: Plain Greek yogurt can contain up to three times less sugar than flavored types.
If you are intolerant to cow’s milk opt for goat’s yogurt which has 7g protein per 8oz serving.
2. Cottage Cheese
Protein Power: 14 g per 1/2 cup serving ~ a great bedtime snack to help build muscle.
Need to Know: Cottage cheese is known to be high in sodium. Choose a brand that contains less salt.
3. Emmental Cheese or similar types (Swiss Cheese - USA)
Protein Power: 8 g per 1 oz. serving
Note: If you're concerned about the calorie density of full-fat Swiss, low-fat versions have a protein-to-fat ratio of around 8-to-1, while still providing good flavor.
Protein Power: 6 g per 1 large egg
Egg whites are near perfect muscle food.
Note: Choose omega-3 eggs, free range and organic eggs. The best eggs are from home chickens roaming around a yard.
5. Whey Protein
Protein Power: 24 g per scoop, on average
Whey protein is one of the cleanest, fastest-digesting proteins on the market. It’s the perfect addition to any fat-loss or muscle-building diet.
Note: Whey protein is extremely anabolic, or good for building muscle, because it’s a particularly rich source of branched chain amino acids, or BCAAs.
6. Yellowfin Tuna
Protein Power: 25 g per 3 oz. serving
Tuna delivers easily digested, premium-quality protein. You'll also benefit from the healthy amount of B vitamins and the potent antioxidant selenium in its flesh. When possible look for albacore tuna, dolphin friendly tuna.
Protein Power: 23 g per 3 oz. serving
This is a great choice as it is also low in fat 2g per 3 oz serving.
Need to Know: Pacific halibut is generally considered a more sustainable choice than Atlantic.
Protein Power: 25 g per 3 oz. serving
Need to Know: Frozen octopus actually has an advantage over fresh because the subzero process works to help tenderize the meat. Canned octopus might also be an option to use as a salad topping.
9. Sockeye Salmon
Protein Power: 23 g per 3 oz. serving
Not only does wild salmon like sockeye taste better than its farmed cousin, it also supplies about 25 percent more protein. You’ll also get lots of anti-inflammatory, fat-fighting long-chain omega-3 fatty acids.
Need to Know: Look for salmon with the skin still intact, as it provides added flavor during cooking.
10. Light Tuna
Protein Power: 22 g per 3 oz. serving
Less pricey canned light tuna actually provides a little more protein than more expensive canned white tuna.
Need to Know: To save yourself some calories opt for water-packed tuna instead of the oil-packed gift of the sea.
Protein Power: 21 g per 3 oz. serving
Sardines are little superfoods of the sea. Packed with minerals, omega-3, protein and vitamin-D which can also boost testosterone production.
12. Navy Beans
Protein Power: 20 g per 1 cup serving
Beans are a fantastically cheap source of protein, and of the most commonly available canned legumes, navy beans lead the way. Each cup also supplies an impressive 13 g of dietary fiber.
13. Dried Lentils
Protein Power: 13 g per 1/4 cup serving
14. Roasted Turkey Breast
Protein Power: 18 g per 3 oz. serving
Being nearly fat-free, slices of deli turkey are almost pure muscle-making protein. So when it comes to lunch sandwiches, pile it high.
Need to Know: Steer clear of flavored turkey and other deli meats to avoid bringing home stuff you don't need more of, like salt, sugar, and lab-made flavorings.
15. Peanut Butter
Protein Power: 8 g per 2 tbsp serving
Peanut butter delivers more protein than the other trendier butter like almond and cashew.
Need to Know: Forget the reduced-fat versions. All they do is replace the healthy fat with not-so-healthy sugar. Choose sugar free versions where possible or with very low sugar content.
16. Mixed Nuts
Protein Power: 6 g per 2 oz. serving
Peanuts, cashews, almonds, walnuts, pumpkin seeds make for a crunchy way to add more protein and healthy unsaturated fats to your diet.
Need to Know: Choose raw unsalted nuts and seeds. Avoid the salted and roasted.
17. Smoothie Drinks
Protein Power: 16 g - 20g per 1 cup serving
Add in fruit, a cup of yogurt or some whey protein and you have yourself a refreshing high protein drink.
Protein Power: 8 g per 1/2 cup serving
Found in the frozen-food section of most supermarkets, these green soybeans will give your diet a boost of plant protein, fiber, vitamins, and minerals.
Need to Know: To upgrade your snack time, prepare shelled frozen edamame according to package directions, then season with fresh lemon juice, a pinch of chili and salt.
19. Green Peas
Protein Power: 7 g per 1 cup serving
While protein is not abundant in most vegetables, subzero green peas contain enough that you'll want to keep a bag stashed in your freezer at all times. They're also a good source of fiber to help keep cravings for junk food at bay.
20. Wheat Germ
Protein Power: 6 g per 1 oz. serving
The wheat grain is made up of three components—endosperm, bran, and germ. The germ is the most nutrient-dense part and includes notable amounts of plant-based protein. You can use it to add a protein boost to your oatmeal, pancakes, and even shakes.
Need to Know: To preserve freshness, it's best to store wheat germ in the refrigerator or freezer.
21. Soba Noodles
Protein Power: 12 g per 3 oz. serving
Consider using these buckwheat Japanese-style noodles for your pasta nights since they contain more protein than most wheat-based noodles. Even better, they cook in about half the time as whole-wheat pasta.
Need to Know: To remove the excess starch that can make the noodles gummy, it's important to rinse cooked soba after draining.
Protein Power: 8 g per 1 cup serving
This whole grain contains a full arsenal of essential amino acids, meaning that it's a complete protein with muscle-making potential.
Need to Know: Toasting quinoa in a dry skillet or saucepan before simmering it in water can enhance its natural nutty flavor.
Peppermint has such a strong reputation that it was forbidden to ancient Greek soldiers in wartime in case it distracted them and reduced their courage ! For centuries Arab men have drunk peppermint tea to stimulate virility.
Myrrh is considered in Ayurvedic medicine to be one of the best rejuvenating herbs to slow down the aging process. It is still used today as it was thousands of years ago to restore the female reproductive system, increase energy and to dispel repressed emotions.
Peppers, particularly cayenne pepper, increase the “fire” in the body, stimulating energy and enhancing vitality. They have long been used to increase sexual energy and fertility and to prolong life.
Rose is a traditional symbol of love, and a tonic to the female reproductive system, used to treat infertility and to enhance sexual desire. In men, roses have been used to treat lack of sexual interest and impotence. In aromatherapy oil of rose is used to treat a wide range of problems associated with the reproductive tract - including emotional problems related to sexuality causing problems such as frigidity and impotence.
Cloves are wonderfully stimulating and warming. The lift the spirits, relax tension, increase energy and have a reputation from ancient times for “stirring up lust” when eaten.
Rosemary is an excellent tonic, in the past seen as a symbol of love and fidelity. It has rejuvenating action, and its antioxidant properties help to slow the aging process.
Ginger is another stimulating and warming spice, increasing energy and vitality and stimulating the circulation. It is used for a variety of menstrual problems, and it is recommended for impotence or lack of sexual energy caused by deficiency of vital warmth in the body. It is taken as an aphrodisiac in many countries of the world.
Garlic acts as an invigorating tonic, used in the past in many places as an “elixir of youth”. It imparts energy and vitality and its antioxidant properties help to slow the aging process. It has been widely acclaimed as an aphrodisiac.
Cinnamon has been used since the time of the Crusaders in love potions and as an aphrodisiac for both men and women. It is a wonderfully strengthening tonic, increasing the circulation, enhancing energy and vitality and has been used for centuries for frigidity and impotence.
Parsley was said to enhance beauty and youthfulness, and it was used in love potions for “unwilling” women for its aphrodisiac powers. It stimulated circulation and increases energy, and makes a very nutritious tonic.
There are many different ways that eggs can be cooked, including boiling, poaching, frying, baking and scrambling.
One of the main reasons why you should cook eggs is that it makes them safer to eat and also makes some of their nutrients such as the protein and biotin easier to digest.
Studies show that the protein in eggs is easier to digest when it’s been cooked. One study found that the human body could use 91% of the protein in cooked eggs, compared to 51% in raw eggs.
Eggs are a good source of biotin, which is an important nutrient used in fat and sugar metabolism. It’s also known as vitamin B7, or vitamin H.
Avidin a protein in raw eggs binds to biotin making it unavailable for your body to use. When the eggs are cooked the heat causes structural change to avidin, making it less effective at binding to biotin hence making it easier to absorb.
On the other hand, high cooking may damage vital nutrients found in eggs such as vitamin A. It is reduced by 17-20%. Cooking eggs by microwaving, boiling and frying reduces the amount of antioxidants the eggs by 6-18%.
Shorter cooking times (even at high temperatures) have been shown to retain more nutrients.
Eggs baked for 40 minutes may lose up to 61% of their vitamin D, compared to up to 18% when they are fried or boiled for a shorter amount of time.
Though cooking may reduce some nutrients in eggs, they are still a very rich source of vitamins and antioxidants.
The cholesterol in eggs cooked at high temperatures may become oxidized and produce compounds known as oxysterols.
Oxysterols may be a concern for some people, as oxidized cholesterol and oxysterols in the blood have been linked to an increased risk of heart disease.
Five cooking tips to eating healthier eggs:
In conclusion, shorter and lower-heat cooking methods cause less oxidation of cholesterol and help retain most of the nutrients in the eggs. Hence poached and boiled (either hard or soft) eggs may be the healthiest way to eat your eggs.
Figs, are truly nature’s mouth watering delicious delights. They are native to the Mediterranean region and still common in traditional dishes from that area. Typically sweet and mild flavored, figs can be eaten whole and raw, yet almost 90% of the world’s fig crop is sold as dried fruit. I much prefer them raw.
Figs are today’s featured powerfood because, overall, their nutritional value is quite impressive. They have the highest mineral and fiber content of all common fruits, nuts, or vegetables. One serving of figs (fresh or dried) provides 6% of the Daily Value for calcium and iron, and 7% of the Daily Value for potassium. Figs are an excellent source of dietary fiber (1 serving provides 5 grams of fiber — 20% of the Daily Value!).
The fruit also is rich in antioxidants, which appear to increase as they ripen. It’s no wonder they’re called “nature’s most nearly perfect fruit.”
One of the easiest ways to give your body a super nutritional head start first thing in the morning is by having a smoothie.
Optional add ins: Protein powder (hemp, pea or rice proteins), chia seeds, bee pollen, spirulina, cacao, maca powder, super green powders and more. You choose !
If you are pressed for time, you can prepare smoothie ingredients and keep them in zip lock bags in the freezer. Take them out in the morning to use. Just add liquid. You may also just have the fruit chopped and ready in a container in the fridge from the night before.
Smoothie tip: Frozen banana makes for a creamier smoothie. Keep a container of peeled, frozen bananas in the freezer.
1. BARBARA’S CREAMY SESAME APPLE PIE FRAPPE !
Rich in calcium, magnesium and zinc
4. FRUITY YOGURT SMOOTHIE
5. PEACHY COCONUT MANGO
One of the major problems that dieters face is that they get cravings at night and tend to eat lots of junk food before they go to sleep.
These are added calories, which often makes them put on more weight than helping them lose it.
The six foods which I have suggested have been scientifically proven to help you lose weight if you eat them as a bedtime snack because they are healthy, nutritious and filling foods which are relatively low in calories. They all have an added advantage is that they help improve sleep quality.
1. Cottage Cheese
Cottage cheese is high in protein. It will help to build muscle while you sleep. It is also low in fat and calories. A 1/2 cup of cottage cheese provides you with 13grams of protein which is more than two boiled eggs.
If you have more of a sweet-tooth, bananas are a fantastic late-night snack choice.
They are full of important nutrients like potassium, vitamin B6, vitamin C and fiber. They are also a good source of tryptophan an amino acid which can make you sleepy.
Bananas contain high amounts of fiber. If you choose bananas that are greenish (not fully ripe), then they are also high in resistant starch. Fiber and resistant starch may help you feel full and less hungry, which leads to a reduction in calorie intake.
Remember, people who do not sleep enough tend to be much more overweight than those who do.
Almonds encourage restful sleep. You only have to eat a handful or two as a bedtime snack. They are especially high in magnesium which. Studies have shown that a magnesium deficiency greatly affects melatonin levels, circadian cycle and sleep disorders. Consuming 500mg of magnesium per day significantly improved sleep quality, sleep duration and other factors contributing to insomnia.
One handful of almonds contains about 150 mg of magnesium, which is a very healthy dose of this mineral… and remember to stick to one to two handfuls of almonds at the most.
Turkey Provides Protein and Helps Regulate Sleep. It is a relatively low calorie meat, high in protein and a good for weight loss as it reduces appetite much more effectively than fat or carbs. Turkey is also high in tryptophan which promotes good sleep.
5. Canned Tuna
In the USA 40% of the people are thought to be vitamin D deficient. A vitamin D deficiency is linked to many health problems including sleep disorders. It is also linked to sleep apnea.
Tuna is an easy and filling snack before bed, and a wonderful source of vitamin D. A small 85g tin of tuna contains 50% of your daily vitamin D requirements. Tuna also has omega-3 fats, which are important for body and brain function.
To be honest, we should all be eating far more omega-3 fatty acids. Optimal body and brain function, as well as restful sleep, are important for weight loss.
Cherries when in season as another quick, juicy and quick bedtime snack choice. A cup of cherries is only 50 calories. A super weight-friendly choice !
In a study, cherries have been shown to improve sleep and even help treat sleep disorders. They reduced the severity of sleeplessness equal to that of the herb valerian. Cherries also increase the body’s secretion of the sleep hormone melatonin which is responsible for good quality sleep.
Good nutrition, weight loss and sleep are all inter-related. If you want to lose weight you need to get a good night’s sleep. Eating before bed does not have to be bad for you. You just need to eat small servings of nutritious foods that help to keep you satisfied and some may even help you get a good night’s sleep.
There is a great deal of misinformation out there especially when it comes to nutrition. The below points are based on scientific research and these facts have been published in peer-reviewed scientific journals.
1. Eating Too Little Protein
When it comes to losing weight, it is important to stick to a clean, healthy eating diet where protein plays a major role. Adding protein to your diet is the easiest and simplest way to lose weight.
Studies show that protein both increases your metabolic rate and helps
reduce appetite . This is due to the fact that more energy is required to metabolize protein and you can end up burning 80 to 100 calories per day. Protein is also more satiating, people who ate 30% of calories from protein ate 441 fewer less calories a day. Protein also tends to fight cravings and reduced the desire for late-night snacking by 50%.
2. Eating too Many Carbs
Reducing the amount of carbohydrates that you eat is a very effective way to lose weight. People who do this tend to notice that their appetite is reduced and they eat fewer calories. Eating a diet low in carbohydrates until you feel full; can make you lose about 2-3 times as much weight as a calorie restricted low-fat diet.
Low carbohydrate diets are extremely beneficial for people who are insulin resistant, obese, have type 2 diabetes or metabolic syndrome. Some of these health issues can literally be reversed by eating a clean diet which is low- carb based.
The types of carbohydrates that you should be eating should be high in fiber and from whole single ingredient foods such as beans. No PROCESSED goods made from refined white flour and sugar.
3. Being on a “Low-Fat” Diet
Interesting feedback from the biggest and most expensive diet study in history, The Women’s Health Initiative, randomized 48,835 women into groups… one ate a low-fat diet, the other group continued eating the standard Western diet.
After 7.5-8 years, there was only a 0.4 kg (1 pound!) difference in weight and there was no reduction in heart disease or cancer.
Many other studies have led to the same conclusion. The truth is, the low-fat diet is a miserable failure. Almost every time it is pitted against another type of diet in a study, it loses.
Even diabetics have been advised to follow this type of diet… the “carb up and shoot up” strategy that benefits no one but the drug companies. It is a simple biochemical fact that carbs raise blood sugar. This keeps the
diabetic patients dependent on blood sugar lowering drugs.
Although low-fat diets may be okay for healthy people, they are a
complete disaster for people with obesity, metabolic syndrome and type
In fact, low-fat diets can adversely affect some key risk factors for metabolic syndrome and heart disease. They can raise triglycerides, lower HDL and increase small, dense LDL particles.
4. Did You Think That Fruit Juices Are Healthy ?
Most fruit juices are fruit flavoured water with a great deal of added sugars. Even 100% fruit juice should be a rare treat as it still spikes your blood sugar levels as all the fiber has been taken out. Whole fruits do contain some sugar but it is bound within the fibrous cell walls, which slows down the release of the sugar into the bloodstream.
Did you know that the sugar content of fruit juice is actually very similar to sugar-sweetened beverages like Coca Cola.
In conclusion it is definitely best to eat the whole fruit and to avoid drinking fruit juices, especially when you are trying to lose weight.
Barbara is a qualified nutritionist offering Health, Nutrition & Lifestyle Counseling. She gives Healthy weight loss advice and promotes the Mediterranean diet. She is the author of the Med Life Diet - creating healthy lifestyle habits and attitudes for life !