Nutrition

Subterms

    More stories

    • 163 Shares

      in fitness and body

      How To Lose 1kg A Week: Safe & Healthy Exercise & Nutrition Tips

      by

      Figuring out how to lose weight in a week is no mean feat, let alone how to lose 1kg a week. Perhaps you don’t know where to start, or you’ve done some research into the best diets and now feel overwhelmed. Working out what your goal is in the first place is an achievement, so to then turn to the plethora of conflicting information on the internet (including some incredibly suspect advice 👀 ) can make it seem impossible.

      Before we go any further, we want to get something straight: the 1kg you’re hoping to shed does not define you. It doesn’t define your worth and it doesn’t define your beauty. Fact. It’s vital you identify the reason you’re hoping to lose 1kg a week.

      Plus, why did you pluck 1kg as the number you’re aiming for? Get clear about your health goals and what benefits they could bring to your life.

      Next, get realistic.

      If you’re on a mission to better your body composition – lose body fat, build muscle and tone up – for health reasons, then spoiler: the route to success does not include fad and crash dieting, restriction or deprivation.

      Shrug off the detox tea ads and actively escape from the ‘fat burning’ supplements section of whichever shady internet site has you cornered – we’re about to lay down expert science-backed advice on how to lose 1kg a week safely.

      How many calories do you need to burn to lose 1kg?

      OK, let’s crunch the numbers and then we can get into the nitty-gritty of exactly what you should be doing for healthy weight loss per week.

      A pound of fat – fat is usually measured in pounds – is around 3,500 calories of energy. That means if you want to lose 1kg weight a week (a healthy and sustainable amount for most, although it’s not advised to shoot for more than this) you would need to create a 7,700 calorie deficit over the course of a week.

      Is losing 1kg a week healthy?

      Providing you go through the right guidance with a fine-tooth comb (starting with why you want to lose 1kg a week and if you’re in a position to do so in the first place) and follow it to a tee, yes.

      Losing 1kg a week isn’t going to be right for everyone, though – you simply might not have that amount of excess fat to lose in the first instance and so could end up underweight. Think about the reason you want to lose weight. Is it really going to make you any happier or healthier?

      The most important thing to say here is that there is no use in comparing your journey to another’s. Everybody is entirely unique and your results really do depend on your starting weight, activity levels, nutrition and sleep as well as other factors such as stress and hormonal fluctuations.

      Can you lose 1kg a week for multiple weeks?

      No matter your starting point remember, losing 1kg a week healthily is about remembering that not every week will be the same and trying not to get too stressed about it. Just focus on getting what you can right.

      Plus, while 1kg might be a healthy weight loss for a lot of women, keep it mind that it’s just a number. Aiming for 1kg per week for several weeks would require a lot of commitment (and may not actually be healthy!); leading your healthiest lifestyle possible will yield the right results for you.

      Also, if you’ve found that your health journey or healthy habits have been put on pause because of various work/life commitments, don’t stress. It’s easier said than done, we know, but give yourself the freedom to relax your goals slightly.

      Can you lose 1kg a week without exercise?

      You can – losing fat, amongst other factors, is mostly about creating an energy deficit so that your body will then use body fat for fuel. However, fat loss without muscle might not give you the results you’re after, nor will you reap the health rewards that exercise brings.

      For the healthiest body, a good plan can be to pair a nutrient-dense diet with regular strength training, like weightlifting, reformer Pilates or standard Pilates and cardio exercise that implements progressive overload. We’ll come on to the best way to do this shortly.

      Not only can you lose fat and build muscle with exercise, but there are also a myriad of other benefits to getting sweaty. According to the NHS, it’s medically proven that women who do regular physical activity have:

      Up to a 35% lower risk of coronary heart disease and stroke

      Up to a 50% lower risk of type 2 diabetes

      Up to a 50% lower risk of colon cancer

      Up to a 20% lower risk of breast cancer

      A 30% lower risk of early death

      Up to an 83% lower risk of osteoarthritis

      Up to a 68% lower risk of hip fracture

      A 30% lower risk of falls (among older adults)

      Up to a 30% lower risk of depression

      Up to a 30% lower risk of dementia

      Phew! That’s a lot of benefits. Not sure where to start? Let us guide you.

      How to lose 1kg a week with exercise

      Most experts agree that the best exercise to lose weight in a week is the one you actually do. It’s all well and good having a watertight plan, but unless you actually do it, it’s not worth anything.

      ‘Whether that’s sweating it out every day or a couple of times a week, it’s more important to focus on the quality of your workouts over their quantity,’ says PT Aaron Vine.

      With that being said, a plan that combines strength workouts to build lean muscle and high-intensity interval training – HIIT – sessions to burn fat, as well as low-intensity steady-state (LISS) cardio (walking, jogging) will suit you best.

      ‘Ultimately, the more muscle you have, the faster you’ll burn fat,’ explains Vine.

      Plus, let us all not forget that there are plenty of benefits of exercise beyond body composition. Everyone can reap rewards from exercise, regardless of age, sex or physical ability. And regular exercise can help manage or prevent many health issues including:

      Stroke

      High blood pressure

      Type 2 diabetes

      Depression

      Anxiety

      Many types of cancer

      Arthritis

      It can also help boost your sex life. Yup.

      The best nutrition tips to support healthy eating

      Firstly, creating long-lasting healthy habits relies on taking everything in moderation – including moderation! That means not falling into the trap of cutting out entire food groups or believing that you’ll ‘eat this way’ until you lose the weight and then ‘go back to normal’. It might give you a quick fix and help you lose some weight in a week, but you’ll quickly regain it.

      Instead, focus on what you can add to your daily diet for health gains – like actually using your reusable water bottle and drinking more water more regularly.

      Here are five handy tips to get you on the right nutritional foot:

      1. Drink more water

      Aim for at least eight glasses a day. Feeling hungry? Drink a glass of water and wait 10 minutes – it could just be thirst.

      2. Slow down your eating

      Research shows that the longer you take to chew your food, the less you will consume.

      3. Fill up with fibre

      Whole wheat bread, potato, nuts and grains will keep you feeling satisfied for longer.

      4. Slightly cut down your portion size

      By just a little. This will decrease your calorie intake while being easy to maintain.

      5. Eat high-protein meals

      Especially within 30 minutes of a workout. This will help you feel full for longer and aid muscle repair.

      What should you eat to lose 1kg a week?

      To figure out exactly how much you need to be eating to hit your body composition goals as well as stay satiated and happy – working out your macros might be a good shout. Not familiar with macros?

      It stands for macronutrients and breaks down food into three key categories of nutrients: carbohydrates, protein and fats. Depending on what you’re trying to achieve – lose, maintain or gain weight – how you manipulate your macros can be a serious benefit.

      For example, those looking to gain lean muscle might have a higher amount of protein in their diet compared to someone looking to gain fat, who might go heavier on the carbs.

      To figure out the perfect macronutrient split for you, use this handy infographic:

      If eating according to your macros is a step too far, focus on getting smaller things right. E.g. make sure each meal you eat contains protein or be more mindful about the snacks you’re scarfing between meals.

      When should you eat to lose 1kg a week?

      Meal timings are an individual thing. If your schedule has you getting up at 5 am some days and 11 am other days, you’re not going to stick to a hard and fast routine and everyone’s days are slightly different. That being said, there are some timings that could help you hit your goals if you’re on a 9–5 schedule from home.

      Morning

      First thing after waking up

      Now’s the time to down some water – 500ml, in fact – according to a German study that found it boosted metabolism by 24% for 90 minutes afterwards. This is due to the fact your body must expend extra energy to bring the cold water down to your core temperature. Easy hack: pop a bottle in the fridge before you head to Bedfordshire so it’s ready for when you wake up.

      Before breakfast

      According to a study in the British Journal of Nutrition, getting a sweat on before you tuck into your morning bowl of oats might be the better choice if you’re trying to lose fat as you can burn nearly 20% more if you exercise in a ‘fasted’ state. ‘Your blood-sugar levels are low, so your body has to use fat as fuel for your muscles to work,’ says Dean Hodgkin, international fat loss and fitness expert.

      However, fasted workouts don’t work for everyone. Give it a go and see how it makes you feel and check out our guide to eating before a morning workout.

      Breakfast

      This might only be for the stronger-stomached person, but breaking your fast with a lean protein – be it a turkey breast or a steak, even – could be the key to burning more fat and may well help you on your way to losing 1kg in a week.

      Research in the British Journal of Nutrition found eating high-protein meals such as meat and nuts at breakfast time led to a greater feeling of fullness. Try pairing a turkey breast with a handful of almonds – a great source of monounsaturated fat that helps to burn belly fat.

      Afternoon

      Lunch

      Lunchtime might be the meal that it’s best to up the portion size, according to a study in the International Journal of Obesity that found those who ate 40% of their daily calories from carbs and protein before 3 pm, dropped an average of 11% – compared with 9% of those who ate their biggest meal at dinner time.

      Lunch might also be the meal that it’s best to take your probiotic with. A study in the European Journal Of Clinical Nutrition found that taking the probiotic lactobacillus gasseri for 12 weeks reduced belly fat by a total of 4.6 per cent. Taking your probiotic mid-meal will also ‘boost satiety and the feeling of fullness,’ says nutritionist Carrie Ruxton.

      Mid-afternoon

      Rich in plant compound ECGC, green tea can promote the burning of fat. In fact, three cups a day could cut your weight by nearly five per cent, says a French study. Plump for matcha green tea powder – it can increase the body’s rate of calorie burn by up to 40 per cent.

      Evening

      Dinner

      Best to dish up early, if you’re trying to lose fat, as the extra hours before bed not eating will help your body digest and get into a rest state before sleeping. To maximise fat loss, eat dinner early, then fast for around 14 hours until breakfast the next day.

      After dinner

      After you’ve had dinner, it could be beneficial to go for a 10-minute walk as light post-meal exercise can lower blood sugar and stop you from storing fat. If you don’t live somewhere where you can venture out safely and at a social distance of two metres to others then this yoga pose is also known to relieve indigestion: lie on your back with your hands on your knees, exhale and hug your knees to your chest; gently rock from side to side for 5-10 breaths.

      Bedtime

      Those who consistently get poor quality of sleep are more likely to suffer major weight gain – so try to aim for at least seven hours each night to keep cortisol levels in check. ‘This [cortisol] hormone regulates appetite says trainer Christianne Wolff. ‘If it’s out of sync, you’ll never feel full,’ she explains. Please

      The takeaway?

      Before embarking on any “weight loss” plan get clear on why “weight” dominates your goal and don’t forget: weight is not a synonym for health.

      This article was originally published by Morgan Fargo & Birdie Wilkins on womenshealthmag.com.uk More

    • 100 Shares

      in diet and nutrition

      The “Amazing Skin” Smoothie Recipe That Actually Works

      by

      Eat yourself gorgeous! Try this skin-hydrating smoothie recipe…

      The recipe for your skin…

      Winter skin? Add an avocado to your morning smoothie. It contains high amounts of antioxidants, vitamin E and polyunsaturated fats, which all help to keep your skin moisturised. The addition of baobab-fruit powder – high in vitamin C – helps your body to form collagen and elastin, two structural proteins that give your skin support and elasticity.

      Rehydrate Smoothie Recipe

      Serves 1. Per serving (655g): 2 215kJ, 21g fat (3g sat), 77g carbs, 190mg sodium, 19g fibre, 20g protein.

      Total Time 10 minutes mins

      Course Drinks, SnackCuisine Healthy

      Servings 1

      1 banana1/2 avo1/2 cup coconut water10 frozen strawberries1 tbsp baobab powder1 tsp honey10 almonds

      Keyword Smoothie

      Try these products:

      Health Connection Baobab Powder 200g

      This tangy, nutrient-rich African gem enhances foods and boosts immunity with natural vitamins and antioxidants. Add to water, juice, smoothies, yoghurt and cereal.

      Faithful to Nature Karoo Almonds

      Locally sourced Karoo Almonds: Eco-friendly, nutrient-rich “power snack” with protein, vitamin E and a delightful crunch to any meal.

      Nutribullet High-Speed Blender

      Overall this blender received 5-star ratings and reviews. “I love my Nutribullet blender — this is my second one from the first smaller blender and I am so excited that it has a jug. It’s faster and efficient and no spills compared to my first one; very easy to clean. I make my favourite smoothies and soups. Love it!” Valencia K

      Recipe by Amy Rankin More

    • 75 Shares

      in diet and nutrition

      17 Foods That Fight Spring Allergies

      by

      Guess who’s back in town? Yep, allergy season has rolled in again, bringing its tissue tornado along for the ride. And if you’re on a quest to kick that pesky hay fever to the curb ASAP, worry not! The good news? Your trusty grocery cupboard and faithful fruit bowl are here to save the day.

      As the climate does its change-up dance, ushering in warmer days, the sweet symphony of chirping birds and the much-awaited cherry blossom festivals, there’s a tiny catch—it might not be all sunshine and rainbows if you suffer from allergies. But before you embark on those endless pharmacy pilgrimages, how about a detour to your kitchen?

      Here are the 17 foods that will keep those irritating allergies at bay.

      1. Greens

      Spinach, kale, Brussels sprouts, broccoli and other dark, leafy veggies are loaded with magnesium and phytochemicals. They form part of the crucifer family and are one of the healthiest foods for runners. They’re known to clear out blocked-up sinuses too.

      2. Blueberries

      What do these deep-purple treats have in common? One important ingredient – a compound called resveratrol. A study published in the Journal of Nutrition found that this compound helps to suppress allergic responses in mice.

      Blueberries are “neuro-protective agents”. Studies show that these little blue power foods contain a chemical that can deactivate inflammation-causing cells.

      3. Salmon

      This fish is the perfect low-calorie, low-hassle weeknight choice and it’s packed with goodness. Researchers found that the omega-3s in fatty fish keep white blood cells from overreacting.

      4. Flaxseed

      This seed is rich in fibre, good fats and micro-nutrients. It’s considered to be a ‘wonder food’ by many people but finding creative ways to add it to meals can be a challenge. Try adding it to your homemade muffins.

      READ MORE: 4 Natural Sweeteners That Are Better Than Sugar, According To A Dietician

      5. Legumes, Lentils and Beans

      Lentils and beans aid in regulating your blood sugar, which helps to keep inflammation in check.

      6. Turmeric

      This zesty spice has been found to have impressive anti-inflammatory and cancer-fighting properties as it removes excess mucus in sinuses and helps to heal respiratory issues. When you feel your allergy symptoms coming on, try eating one teaspoon of turmeric honey 3-4 times a day.

      7. Soup

      There is nothing like a warm hearty bowl of soup when you feeling ill and while many people prefer chicken soup to combat the flu, any vegetable soup can naturally battle allergies.

      READ MORE: 3 Comforting Soups That’ll Boost Your Immune System

      8. Pineapple

      You’re probably thinking how can this tropical tart fruit ease sore throats and irritated sinuses? Well, a study published in Alternative Therapies in Health and Medicine found that it helped ease airways.

      Eat it fresh to get the most out of this fruit, as it’s a great source of the allergy-fighting antioxidant vitamin C.

      9. Parsley

      A pretty little Mediterranean herb that lends a sprinkling of colour to your plate, often seen as a garnish ignored and not eaten but according to Michael Castleman, author of The New Healing Herbs, parsley inhibits the secretion of allergy-inducing histamine. So eat up.

      10. Chocolate (Cocoa)

      Everyone’s favourite snack, regardless of the benefits. So, you’re about to love this news, as cocoa has been found to have some anti-allergy properties. A study in the Journal Pharmacological Research reveals that laboratory animals who consumed a cocoa-enriched diet for four weeks displayed lower levels of IgE compared to rats on a standard diet.

      READ MORE: What Is Moringa And What Are The Health Benefits?

      11. Watermelon

      While watermelons consist mainly of water (92%), this invigorating fruit is rich in nutrients and contains higher lycopene content than tomatoes (both boasting elevated lycopene levels). Research has indicated that this abundance of lycopene can diminish allergic responses and the buildup of cell types that trigger symptoms in the lungs.

      12. Elderberries

      Elderberries contain many organic pigments and vitamins and are often hailed as a natural flu treatment but they too serve a purpose in allergy relief. Try elderberry wine or jam to get this fruit’s beneficial flavonoids that reduce inflammation.

      13. Onions and Garlic

      Wondering what these two veggies could have in common? Quercetin is the secret weapon that helps fight allergies by acting like an antihistamine. Onions and garlic are packed with this flavonol, as are apples.

      Just be sure that if you go with eating apples, they don’t stimulate oral allergy syndrome.

      14. Grapes

      Opting for the Mediterranean diet could prove advantageous in combating springtime allergies. In a study published in the Thorax Journal, researchers found that children from Crete who consumed a diet full of grapes, apples and fresh tomatoes had reduced rates of wheezing and rhinitis.

      Researchers have said that the fact that their diet consists mainly of fish, fruits, vegetables and nuts; explains their lack of allergic symptoms.

      READ MORE: Is ‘Girl Dinner’ Really Healthy? Experts Weigh In On The Viral TikTok Trend

      15. Hot Tea

      Any time you introduce hot, clear liquids into the body, it can help thin nasal passages. How? Simply because of the introduction of steam – the same effect as filling a sink with hot, steamy water and putting a towel over your head to breathe it in.

      Bonus: Green tea and Ginger tea are also anti-inflammatories that can help reduce overall allergy woes.

      16. Spicy Foods

      Bring on the Heat! Hot peppers, Cajun spices and even horseradish can stimulate the nasal passages to break up and relieve congestion associated with springtime allergies.

      17. Nuts

      Nuts are not only the perfect go-to snack to curb hunger pangs, but they can also curb allergy symptoms. It can decrease allergy-induced inflammation around tissues in the nose and throat; this is due to their high concentration of omega-3 fatty acids, which have anti-inflammatory properties. More

    • 113 Shares

      in diet and nutrition

      Treat Yourself! These Lemon Slices Are Dreamy AND Healthy

      by

      Lemon + coconut = a flavour match made in heaven! These subtly sweet lemon slices with just a zingy hint of citrus remind us of warm summer days. Say hello to the perfect treat for lemon lovers… We’re all about taking time out to spoil yourself – guilt be damned! With a dessert this healthy, you can indulge every day! PS: It’s gluten-free.

      With these simple-to-make lemon slices, you’re getting serious bang for your culinary buck. Lemons are among the healthiest fruits available. They’re high in vitamin C and fibre, support your digestion, create glowy skin and support weight loss efforts.

      Per studies, there are specific plant compounds in lemons – hesperidin and diosmin – that could lower cholesterol. These lemon slices create a new way for you to eat lemons without that sharp taste that puts so many people off from eating them. And sweetening your treat with dates and honey – no sugar in sight – means you’re eating them in a healthy way that won’t spike your blood glucose levels in a crazy way.

      Ready to treat yo’self, healthily? Try these out for a dreamy, sweet moment.

      Dreamy Coconut Lemon Slices

      These dreamy bites are so good you wouldn’t guess they’re (almost) vegan and healthy!

      Prep Time 15 minutes minsCook Time 2 hours hrs 30 minutes mins

      Course DessertCuisine Healthy

      Calories 110 kcal

      2 lemons, for zest½ cup dessicated coconut¾ cup oats10 Medjool dates, pittedpinch of salt1 tbsp melted coconut oilFor the topping¾ cup macadamia nuts¾ cup thread or desiccated coconut2 lemons, for zest⅓ cup lemon juice3 tbsp honey
      Line an 18 to 20cm square cake tin with baking paper. Place all base ingredients in a food processor and blitz until well combined and crumbly, and the mixture holds together easily when pinched between your fingers.Use the back of a wet spoon to firmly and evenly press the base mixture into prepared tin. The base layer will be quite thin.For the topping, place all the ingredients in the food processor and blitz until smooth and creamy (this will take a few minutes). If you don’t have a food processor, use coconut cream instead of desiccated coconut and place in a blender.Spread topping mixture evenly over the base. Place in the freezer to set for at least two hours.Use a large sharp knife to cut the slice into 20 pieces. Store in the freezer.

      Keyword coconut, fridge tart, lemon, lemon slices

       Looking for more desserts to try? How about this delicious raw tart or one of these healthy chocolate recipes?

      Recipe extracted from Nadia Lim’s Fresh Start Cookbook (Random House). Visit Nadialim.com for more info and recipes. More

    • 150 Shares

      in fitness and body

      The Boiled Egg Diet: What The Weight Loss Plan Involves (Besides Eggs)

      by

      Search “boiled egg diet” and you might be shocked to learn that, yes, there is a weight-loss trend that circles around eating hard-boiled eggs. Naturally, you probably have *a lot* of questions, so we’ll clear it up for ya.

      To start, the boiled egg diet, which is based on a 2018 book by Arielle Chandler, doesn’t involve eating only eggs (whew!). In the book, the author claims eating at least two or three hard-boiled eggs per day can help you lose up to 11kg in two weeks, says Allie Echeverria, a registered dietitian and founder of Eaton Broshar Nutrition.

      But are boiled eggs really the food to unlock weight-loss success? Spoiler: Probably not. There’s a lot to unpack here, so we chatted with registered dietitians about the boiled egg diet, the potential risks and if it actually helps you lose weight.

      What is the boiled egg diet?

      Yes, there are boiled eggs involved. “Although there are some varieties of this plan, it typically involves eating two eggs with fruit at breakfast and eggs or another lean protein at lunch and dinner, along with only non-starchy vegetables,” explains New York City-based dietitian Erin Palinski-Wade.

      Meet The Experts:

      Allie Echeverria is a registered dietitian and founder of Eaton Broshar Nutrition.

      Erin Palinski-Wade is a registered dietitian nutritionist.

      Keri Gans is a registered dietitian nutritionist.

      Though it may sound relatively healthy, the boiled egg diet is a fad diet. “This is a version of a low-calorie, low-carb diet that will promote weight loss but will not be sustainable long-term and does not provide your body with balanced nutrition,” she says. You may lose weight temporarily, but the results won’t necessarily last.

      How do you follow the boiled egg diet plan?

      “There are different versions of the diet, but the most common consists of three meals per day and no snacks or desserts,” says Keri Gans, a registered dietitian nutritionist.

      Throughout the day you need to make sure you’re eating three eggs, or two eggs at the very minimum. You’re also free to consume lean proteins, non-starchy veggies, specific fruits and a little bit of fat, Gans notes. Some samples of “allowed” foods, according to Gans, are the following:

      Lean Proteins

      Skinless chicken

      Skinless turkey

      Skinless duck

      Fish

      Pork tenderloin

      Pork sirloin

      Non-Starchy Vegetables

      Kale

      Zucchini

      Spinach

      Bell peppers

      Asparagus

      Celery

      Carrots

      Broccoli

      Onions

      Limited Fruits

      Watermelon

      Berries

      Grapefruit

      Lemons

      Limes

      Small Amounts Of Fat

      Coconut oil

      Butter

      Mayonnaise

      What foods must you avoid on the boiled egg diet?

      There’s also a list of foods that you are not supposed to eat while following this plan. The following foods are considered off-limits, according to Palinski-Wade and Gans:

      Grains such as bread, pasta, quinoa, couscous and barley

      Dairy products such as milk, cheese, yoghurt and cream

      Processed foods such as chips, pretzels, cookies and bacon

      Potatoes

      Corn

      Peas

      Legumes such as lentils, chickpeas, soybeans and beans

      Bananas

      Pineapple

      Mango

      Dried fruit

      Sweetened beverages such as soda, juice, sweet tea and sports drinks

      So, if you’re aiming for a balanced diet that includes grains, dairy, various fruits and fats (which is totally understandable), it’s important for you to note these limitations before diving into a hard-boiled egg-focused plan.

      Is the boiled egg diet healthy?

      Not quite. “The recommended foods on the diet do have health benefits, but because there are also so many other foods to avoid, the diet is considered highly restrictive,” Gans explains.

      You should also know there are long-term concerns. “This is a restrictive, unbalanced way to eat that could result in nutritional deficiencies long-term and is not sustainable,” Palinski-Wade reiterates.

      Instead, Echeverria recommends opting for a balanced diet and eating protein, fibre and fat at every meal to keep you full and satisfied. From there, you can work with a physician or registered dietitian to tailor your unique eating plan based on your specific needs, she explains.

      If weight loss is your goal, it’s always best to chat with a healthcare provider before trying any type of restrictive meal plan, including the boiled egg diet.

      Will the hard-boiled egg diet help you lose weight?

      Yes, you’ll probably lose weight on this diet, Palinski-Wade explains, since it’s low in calories and carbs. “The initial weight loss will include water losses, resulting in ‘exciting’ results, but not much actual loss of body fat.”

      To break this down further, each gram of carbohydrate stored in the body as glycogen stores two to three grams of water, says Echeverria. “When we reduce the amount of carbohydrates we are eating, we release water as urine and this results in losing water weight, but not losing body fat,” she says. In other words, even if you *could* lose 11kg in a short time frame, a lot of that weight loss could probably be attributed to losing water weight and you will most likely gain that back as soon as you reintroduce carbohydrates to your diet, Echeverria explains.

      Over time, the calorie deficit may lead to losses in body fat, but the chances of maintaining these results are low based on how restrictive it is, adds Palinski-Wade.

      What are the potential dangers of this diet?

      It’s true that eggs are a versatile, nutrient-rich food, packed with vitamins and minerals and “are a great addition to any eating plan,” Gans says. “But one should never simply focus on one food or nutrient in order to lose weight.” So if you’re going to try out the boiled egg diet, be sure to diversify your protein sources and eat a variety of foods so that you’re not getting all your nutrients from the same meals each day.

      Plus, because this diet is extremely low in calories, consistently under-eating can slow down your metabolism, says Echeverria. A calorie deficit may be beneficial for weight loss, but when you drastically lower your calorie intake, your body essentially senses that food is scarce and lowers the rate it burns calories, according to Rush University Medical Center.

      Another reason why results are hard to maintain? “Because the diet is highly restrictive, you’re not actually learning anything about how to eat a healthy, well-balanced diet for long-term success, but rather how to deprive yourself of eating foods you may enjoy,” Gans says. If you have a history of disordered eating or feel that you might be susceptible to an eating disorder, reconsider the boiled egg diet, Palinski-Wade says.

      Most likely, you’ll end up regaining weight you lose and possibly more, since you may wind up overeating following such a restrictive plan, Palinski-Wade says. Proceed with caution and always talk to a doctor or registered dietitian to discuss the best plan for you.

      This article first appeared on womenshealthmag.com. More

    • 125 Shares

      in diet and nutrition

      19 Complex Carbs You Should Def Incorporate Into Your Diet

      by

      It’s become totally normal to order burgers without buns, eat meatballs on a pile of zoodles and even to make (gasp!) pizza with cauliflower. Because apparently, carbs are the enemy.

      However, complex carbohydrates — starches made up of long chains of sugar molecules — are considered “good carbs” because they take longer to digest and thus don’t spike blood sugars as quickly as more simple ones, says Ha Nguyen of Yummy Body Nutrition.

      While simple carbs like juice, ice cream, candy and white bread are ok in moderation, your best bet is to make sure your carb intake comes mostly from complex carbs like whole grains, legumes and starchy veggies. To make things super easy, keep this complex carbs list on hand for your next trip to the supermarket.

      Image by Scott Webb // Pexels

      Bananas

      The post-5K mainstay is made up of mostly complex carbohydrates, plus a healthy kick of vitamins and potassium. Yes, it contains natural sugar, but your bod won’t absorb it as quickly as it would, say, a candy bar, because of the fruit’s high fibre count.

      Per serving (1 medium):

      105 calories, 0.4 g fat (0.1 g saturated), 27 g carbs, 14 g sugar, 1 mg sodium, 3.1 g fibre, 1.3 g protein.

      Image by Freepik

      Millet

      Meet millet, which is a great go-to if your stomach is sensitive to gluten or you have celiac disease. This gluten-free grain is a rich source of magnesium, phosphorus and potassium, not to mention protein.

      Per serving (1 cup, cooked):

      207 calories, 1.74 g fat (0.3 g saturated), 41.19 g carbs, 0.23 g sugar, 3 mg sodium, 2.3 g fibre, 6.11 g protein.

      READ MORE: 18 Foods High In Vitamin C Beyond Just Oranges

      Image by Arina Krasnikova // Pexels

      Broccoli

      You know these green guys are good for you, but did you know they’re actually an ace source of complex carbs? The carbs primarily come from fibre, which is key for digestive health and regulating blood sugar levels.

      Per serving (1 cup, chopped):

      31 calories, 0.3 g fat (0 g saturated), 6 g carbs, 1.5 g sugar, 30 mg sodium, 2.4 g fibre, 2.6 g protein.

      Image by Marina Leonova // Pexels

      Chickpeas

      One cup of chickpeas packs an impressive 11 grams of protein and 10 grams of fibre. One-third of the minimum recommended daily fibre intake, which is about 30 grams. They’re also rich in calcium and phosphate, both of which are important for bone health.

      Per serving (1 cup, cooked or canned):

      1129 kilojoules, 4 g fat (0 g saturated), 45 g carbs, 8 g sugar, 11 mg sodium, 13 g fibre, 15 g protein.

      Image by Pixabay // Pexels

      Carrots

      Craving something crunchy? Get your fix with this colourful root veggie, which is a particularly good source of beta-carotene, potassium and antioxidants. We love ’em tucked into a veggie sandwich.

      Per serving (1 medium):

      25 calories, 0.2 g fat (0.02 g saturated), 5.8 g carbs, 2.9 g sugar, 42.1 mg sodium, 1.7 g fibre, 0.57 g protein

      Image by Freepik

      Old-fashioned Oats

      Old-fashioned oats (also called rolled oats) are packed with manganese, iron, folate, B vitamins and other important nutrients. Regular intake of the soluble fibre in oats has also been shown to help reduce LDL cholesterol (that’s the bad kind).

      Per serving (1/2 cup, dry):

      627 kilojoules, 3 g fat (0 g saturated), 27 g carbs, 1 g sugar, 0 mg sodium, 4 g fibre, 5 g protein.

      Image by Pand Uru // Pexels

      Sweet potatoes

      Although they’re as sweet as their name suggests, the sugar in sweet potatoes is released slowly into your bloodstream, thanks to the fibre that comes along with it. The starchy root vegetable is also high in vitamin C, which helps boost immunity and beta-carotene. This is linked to reduced risk of heart disease and certain cancers.

      Per serving (1 small sweet potato, 130 g, raw):

      468 kilojoules, 0 g fat (0 g saturated), 26 g carbs, 5 g sugar, 72 mg sodium, 4 g fibre, 2 g protein.

      READ MORE: The 9 Best Vitamins For Strengthening Your Immune System And Warding Off Sickness

      Image by Getty Images

      Barley

      Don’t dismiss this chewy, slightly nutty grain. One cup of cooked barley packs six grams of fibre, which is essential for good gut health and may help lower cholesterol levels too, boosting cardiovascular health.

      Per serving (1 cup, cooked pearled):

      193 calories, 0.69 g fat (0.15 g saturated), 44.3 g carbs, 0.44 g sugar, 5 mg sodium, 6 g fibre, 3.55 g protein

      Image by Arina Krasnikova // Pexels

      Butternut squash

      Since butternut squash is starchy but relatively low in calories, it can be a great swap for more calorie-dense potatoes and sweet potatoes. It’s also high in vitamin E, which promotes healthy skin.

      Per serving (1 cup, cubed, raw):

      63 calories, 0 g fat (0 g saturated), 16 g carbs, 3 g sugar, 6 mg sodium, 3 g fibre, 1 g protein.

      Image by Paco Álamo // Pexels

      Potatoes

      Regular old white potatoes are really good for you, too! One medium potato has more potassium than a banana, which makes them great for managing blood pressure. Plus, they offer resistant starch, which is great for your gut health.

      Per serving (1 small potato, 148 g, raw):

      110 calories, 0 g fat (0 g saturated), 26 g carbs, 1 g sugar, 0 g sodium, 1 g sugar, 3 g protein.

      Image by Getty Images

      Spelt

      Spelt is an ancient grain that delivers more than just a healthy serving of complex carbs. One cup of cooked spelt has 7.6 grams of fibre and 10.67 grams of protein, making it a well-balanced choice. Plus, it has higher amounts of iron, zinc, magnesium and copper compared to wheat flour. It provides roughly one-third of your recommended daily value of phosphorus, a key bone-building mineral.

      Per serving (1 cup, cooked):

      246 calories, 1.65 g fat, 51.29 g carbs, 10 mg sodium, 7.6 g fibre, 10.67 g protein

      Image by Freepik

      Black Beans

      “Beans are a good source of protein and fibre, the two key nutrients that promote satiety,” says Nguyen. “They help you feel full longer. Beans are also a cheap and easy substitute for animal protein.” For all you plant-based folks out there!

      Per serving (1 cup, cooked or canned):

      227 calories, 1 g fat (0 g saturated), 41 g carbs, 1 g sugar, 2 mg sodium, 15 g fibre, 15 g protein.

      READ MORE: 3 Comforting Soups That’ll Boost Your Immune System

      Image by Marta Dzedyshko // Pexels

      Whole-Wheat Bread

      There’s no reason to give up sandwiches in favour of lettuce wraps. But it’s worth double-checking labels to make sure you’re buying bread made with 100 percent whole grains (and not a mix of wheats and additives). Not only can the fibre in whole grains help you maintain a healthy weight, whole grains have also been shown to lower your risk of type 2 diabetes, stroke and heart disease.

      Per serving (1 slice):

      81 calories, 1 g fat (0 g saturated), 14 g carbs, 1 g sugar, 146 mg sodium, 2 g fibre, 4 g protein.

      Image by Freepik

      Whole-Wheat Pasta

      Again, the key here is to make sure you’re scanning the grocery store aisles for pasta that’s made with 100 percent whole grains. The fibre in whole-wheat pasta will help you stay full and satisfied. A cup of cooked pasta is a great vehicle for other healthy foods like vegetables, olive oil, herb-packed pesto and lean protein.

      Per serving (1.2 cup, dry):

      200 calories, 2 g fat (0 g saturated), 43 g carbs, 1 g sugar, 0 mg sodium, 6 g fibre, 6 g protein.

      Image by Freepik

      Quinoa

      While it’s technically a seed, not a grain (making it naturally gluten-free), quinoa comes with the same heart-healthy benefits as other whole grains and works the same way in recipes like stir-fries, salads and grain bowls.

      Per serving (1/4 cup, dry):

      156 calories, 3 g fat (0 g saturated), 27 g carbs, 1 g sugar, 2 mg sodium, 3 g fibre, 6 g protein.

      Image by Freepik

      Brown Rice

      Brown rice contains the germ, bran and endosperm of the grain, which means it’s got more fibre, protein and nutrients than white rice (which is just the endosperm, with the germ and bran removed). Its high-fibre content makes it great for satiety and weight maintenance. And it’s got a slew of other important nutrients, such as, iron, zinc, selenium and B vitamins.

      Per serving (1/4 cup, dry):

      150 calories, 1.5 g fat (0 g saturated), 32 g carbs, 0 g sugar, 0 mg sodium, 2 g fibre, 3 g protein.

      Image by Cats Coming // Pexels

      Farro

      Like quinoa and brown rice, this nutty grain has loads of heart-healthy benefits. This includes reduced risk of type 2 diabetes, stroke and heart disease. It’s also slightly higher in protein and fibre than most other whole grains (making it another great food for weight loss). One thing to note: Farro is a type of wheat, so it’s not gluten-free. Use it to bulk up this Greek Chicken Salad.

      Per serving (1/4 cup, dry):

      160 calories, 1 g fat (0 g saturated) 33 g carbs, 1 g sugar, 10 mg sodium, 3 g fibre, 5 g protein.

      Image by Freepik

      Lentils

      Low in fat, high in protein and healthy carbs. Lentils make for a cheap, filling alternative to meat in simple meals. One cup of lentils contains 18 grams of protein and 16 grams of fibre. These inexpensive legumes are guaranteed to fill you up and keep you satisfied.

      Per serving (1 cup, cooked):

      230 calories, 1 g fat, 40 g carbs, 4 g sugar, 4 mg sodium, 16 g fibre, 18 g protein.

      Image by Pixabay // Pexels

      Green Peas

      They’re high in fibre, plus they contain a good amount of vitamin A, vitamin C, vitamin K and folate.

      Per serving (100 g):

      81 calories, 0 g fat (0 g saturated), 14 g carbs, 6 g sugar, 5 mg sodium, 6 g fibre, 5 g protein.

      This article was originally published on www.womenshealthmag.com  More

    • 200 Shares

      in diet and nutrition

      These New High Protein Recovery Flavours Are So Good, You’ll Want to Drink Them Every Day

      by

      First Choice, manufactured by Woodlands Dairy, has added new flavours Strawberry Vanilla and Choc Mint to its popular High Protein Recovery (HPR) drinks range. Elite and amateur athletes will now be spoilt for choice when choosing the specially formulated drink. It offers rapid muscle recovery following intense workouts or competition.

      “HPR is consistently showing double digit growth and we hope that this trend will continue with the new flavours, as our distribution footprint expands and more consumers are exposed to the product.”
      Marisa Maccaferri, Marketing Executive for Woodlands Dairy and First Choice

      READ MORE: Try This Post-Workout Hack For A Much Better Recovery

      Netball World Cup

      First Choice has been selected as the official hydration and recovery supplier to the Netball World Cup (NWC2023). It takes place from 28 July to 6 August in Cape Town.

      “To be the official hydration and recovery supplier to the Netball World Cup (NWC2023), is a massive opportunity for the brand to shine on an international stage,” says Maccaferri.

      The sports nutritionist and brand ambassador, Candice De Mendonca, who has been an integral part of the brand team, will join in Cape Town during the event to help shed some light on the importance of recovery in an athlete’s preparation and success at any level. Woodlands Dairy pride itself on developing high-quality, relevant products with real benefits.

      Firm Favourites

      Thulile Memela, Brand Manager at Woodlands Dairy and First Choice, adds that to date their Chocolate and Banana Crème flavours have been the firm favourites, with Peanut Butter a close third. “We’re excited to see how the market responds to the new Choc-Mint and Strawberry Vanilla flavours,” she says.

      HPR delivers twice the protein of normal milk (21g/250ml serving) with all the added benefits found in dairy. It has been fortified with eight additional B vitamins, is high in calcium, Tartrazine free and ready to drink (simply shake, twist and enjoy).

      Try The New Flavours

      “I’ve tried all the flavours and they’re divine, but the Strawberry Vanilla is my absolute fave. The flavour is so subtle, but it’s just sweet enough to keep me coming back for more. It’s the perfect post-workout pick-me-up and I’m definitely bringing a few to Fit Night Out this weekend.” Chamain van Zyl, Digital Editor at Women’s Health

      High Protein Recovery Strawbery Vanilla

      High Protein Recovery Choc Mint

      With five flavours to choose from, First Choice HPR is available at Pick ‘n Pay and Dis-Chem nationwide as well as online at www.shopfirstchoice.co.za or recoverymilk.co.za/ at the RRP of R14.99 to R19.99. More

    • 138 Shares

      in diet and nutrition

      9 Of The Best Post-Workout Snacks That Actually Taste Amazing Too

      by

      Workout fuel. It’s basically critical. But while we’ve all heard the saying, you can’t out-train a bad diet, what exactly is a good diet? Here, the pros dish on the best post-workout snacks they can’t live without.

      1. USN Trust Crunch Bar

      Need something quick to keep in your gym bag or car ready to snack on as soon as you’re done working out? Look no further than USN. Stock up on their Trust Crunch Bars that have 20g of protein, are low in sugar and high in fibre. Spoiler: You’ll be getting one of these in your Fit Night Out Goodie Bag worth over R4000. So make sure you get your tickets for Fit Night Out on the 5th of August 2023 at Waterfall City Park, Mall Of Africa (GET YOUR TICKETS HERE).

      USN Trust Crunch Bar In Cookies & Cream Flavour

      USN Trust Crunch Bar In Triple Chocolate Flavour

      USN Trust Crunch Bar In White Choc Cookie Dough Flavour

      READ MORE: Try These Delish Peanut Butter Banana Waffles

      2. A Recovery Smoothie

      “I like to make recovery smoothies, with banana, chia seeds, almond butter, Herbalife protein and water, after a very hard session,” says Michelle Weber, a South African competitive swimmer and 2-time Olympic open water swimmer. “They’re so delicious, filling and really help me to recover for my next session,” she adds.

      In case you missed it, chia seeds are incredible little things and a worthwhile investment. They’re high in protein, calcium, omega-3s and minerals – basically, a superfood.

      Faithful to Nature Chia Seeds

      Oh Mega Crunchy Almond Butter

      Severin Smoothie Mix & Go Blender

      3. First Choice High-Protein Recovery Milk

      Get these easy-to-grab-and-go bottles to really help you reach your goals. First Choice High-Protein Recovery Milk has 21g of protein, is fortified with 8 B Vitamins and high in calcium.

      And they’ve just added new flavours Strawberry Vanilla and Choc Mint… yum! It’s also been selected as the official hydration and recovery supplier for the Netball World Cup (NWC2023) which is currently happening. Yip, that’s right, all the athletes are using this to fuel them in the hopes of winning the NWC2023.

      First Choice High-Protein Recovery Milk In Strawberry Vanilla Flavour

      First Choice High-Protein Recovery Milk In Chocolate Mint Flavour

      First Choice High-Protein Recovery Milk In Peanut Butter Flavour

      READ MORE: Race Fuel: Exactly What You Should Eat And Drink For A Better Race

      4. An Omelette

      “After a workout, I have an omelette filled with veggies, avo and cheese. I don’t eat a lot of meat, so a small omelette is great for the protein I need after a workout,” pro kitesurfer Michelle Hayward previously told Women’s Health.

      5. A Shake

      “I love NPL’s Hyper Gain post-workout shake as well as a cold Fit Aid after a hard CrossFit session,” says South African cricketer turned Olympic javelin thrower Sunette Viljoen.

      NPL Hyper Gain Mass Vanilla Milkshake (1kg)

      NPL Hyper Gain Mass Strawberry Milkshake (1kg)

      NPL Hyper Gain Mass Chocolate Milkshake (1kg)

      6. A Banana

      Champion obstacle course racer Hanneké Dannhauser and pro motocross racer Dayna Nienaber agree: it’s the best pre- and post-workout fuel!

      “I’ll eat a banana because it’s light and easy to eat right after a training session to replace my glycogen,” says Hanneké.

      “In my opinion, the best way to replace salt, vitamins and water from exercise and get your energy levels back is to eat a banana. It’s filled with potassium, magnesium and healthy sugars,” says Dayna.

      READ MORE: Easy No-Bake Oat Protein Balls To Fuel You Up For Your Next Race

      7. Tart Cherry Juice

      A Journal of the International Society of Sports Nutrition found that tart cherry juice can help with recovery after an intense exercise session, it’s also loaded with antioxidants and anti-inflammatory compounds. Cheers!

      8. Cottage Cheese

      Grab the cucumbers and carrots, friends! Cottage cheese has 3 grams of leucine per 1 cup.  Leucine is an amino acid important for building muscle and that amount has been shown to help with building and/or maintaining muscle.

      9. Biltong

      Yes, everyone’s favourite snack is a great addition to your post-workout snack arsenal. Biltong is dehydrated protein, so consider it nature’s protein bar!

      Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More