Switch to proteins for weight loss - Why Protein?

Switch to proteins for weight loss

Most of us are victims of a myth that, when we want to lose a lot of weight, we should cut calories for long periods of time.

But you need to understand that cutting calories enhances nutrient deficiencies in your body. This in turn, results in severe cravings as your brain sends emergency “low nutrient indicators” to your stomach and forces you to eat more food. When you are starving for nutrients you invariably end up eating more “nutrient-numb food” which causes cravings to completely spiral out of control (If you are one of those who feels hungry all the time, now you know why).

Besides, after few days of this kind of dieting your metabolism and the flow of hunger hormones slows down, thus stopping fat loss in its path.

At this point, to keep burning fat you’ll be unwillingly forced to reduce your calories even lower, and/or do more exercise, and believe me you it’s no fun problem to have, if you know what I mean.

To fix the broken, calorie-burning furnace, reverse nutrient deficiencies, and lose stomach fat all at the same time you need to start eating the right kinds of food. High protein diet with caution, seems to do just this.


We need to understand that calories from different types of food act very differently once inside your body.

Some of them lighten the metabolism, called “Metabolism Burn” and others are plain “Metabolism Duds”, like soft drinks, candy bars, ice cream, doughnuts, cereals, processed corn byproducts, breads, pastas, and rice. (unfortunately, white foods are like white glue that keeps your belly fat locked in place).

Instead, stick to natural carb choices such as fruits, vegetables, legumes, and whole grains.

When you eat carbohydrates, your metabolic rate will increase by up to 10% (less for refined carbs like sugar that are easily digested, more for high-fibre choices), whereas for proteins your metabolism will increase by a whopping 20-30%. Protein has the highest Thermal-Burn of all foods.

Besides, protein also helps to build muscle (along with specific types of exercise), and for every pound of muscle you add, you will burn approximately 50 extra calories per day. Five pounds will burn 250 calories per day.

Combine precise amounts of protein, slow-absorbing carbs, and a spoonful of good fat, to help boost your mangled metabolism, crush cravings brought on by nutrient deficiencies, and slash unattractive abdominal fat.


Proteins can definitely help you shed unwanted fat and keep your stomach full. Eat the right amount to help the weight loss process in the following ways:


1. Proteins help maintain a healthy metabolic rate. When we cut calories for weight loss, our body switches and burns more of the protein from muscle cells in order to balance our energy needs.

An adequate dietary protein intake, along with sufficient calories, limits the breakdown of lean muscle for energy provision.

2. A high-protein diet combined with regular exercise enhances weight and fat loss and improves blood fat levels.

3. Researchers suggest that higher-protein diets help people control their appetite and calorie intake much better.

4. High-protein diets have become a popular way to lose weight because emerging research has hinted that protein may be able to satisfy hunger better than either fats or carbohydrates.

To get the potential weight loss benefit, it is advised to aim for around 120 grams of protein a day. If you want to increase your protein intake, do it slowly over the course of a week.

Also, it is very important to get your kidney function tests done before you increase the protein content in your diet.

Make sure you have your doctor’s permission to increase the intake of proteins and also make sure that they are monitoring you on a regular basis.

For a higher protein diet, include lean and low-fat sources of protein at every meal as part of a calorie-controlled diet.Choose from the following protein-rich foods:

1. Dairy foods like milk, cheese, and yogurt are excellent sources of protein and they also contain valuable calcium.

Choose skimmed or low fat dairy products to keep bones and teeth strong, prevent osteoporosis, and enhance weight loss.

2. Soya Protein from Nutrilite which contains 9 essential amino acids.

3. Soya beans are another good source of proteins. A fat-free soybean meal is a primary, low-cost, source of protein.

Together, oil and protein content account for about 60% of dry soybeans by weight; protein at 40% and oil at 20%.

HAND BOOK for LIFE

Health:

1. Drink plenty of water.
2. Eat breakfast like a king, lunch like a prince and dinner like a beggar
3. Eat more foods that grow on trees and plants and eat less food that is manufactured in plants.
4. Live with the 3 E's -- Energy, Enthusiasm, and Empathy.
5. Make time to practice meditation, yoga, and prayer.
6. Play more games.
7. Read more books than you did in 2008.
8. Sit in silence for at least 10 minutes each day.
9. Sleep for 7 hours. (or more)
10. Take a 10-30 minutes walk every day.. And while you walk, smile.

Personality:

11. Don't compare your life to others'. You have no idea what their journey is all about.
12. Don't have negative thoughts or things you cannot control. Instead invest your energy in the positive present moment
13. Don't over do. Keep your limits.
14. Don't take yourself so seriously. No one else does.
15. Don't waste your precious energy on gossip.
16. Dream more while you are awake.
17. Envy is a waste of time. You already have all you need..
18. Forget issues of the past. Don't remind your partner with his/her mistakes of the past. That will ruin your present happiness.
19. Life is too short to waste time hating anyone. Don't hate others.
20. Make peace with your past so it won't spoil the present.
21. No one is in charge of your happiness except you.
22. Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away like algebra class
but the lessons you learn will last a lifetime.
23. Smile and laugh more.
24. You don't have to win every argument. Agree to disagree.

Society:

25. Call your family often.
26. Each day give something good to others.
27. Forgive everyone for everything.
28. Spend time with people over the age of 70 & under the age of 6.
29. Try to make at least three people smile each day.
30. What other people think of you is none of your business.
31. Your job won't take care of you when you are sick. Your friends will Stay in touch,

Life:

32. Do the right thing!
33. Get rid of anything that isn't useful, beautiful or joyful..
34. God heals everything.
35. However good or bad a situation is, it will change.
36. No matter how you feel, get up, dress up and show up.
37. The best is yet to come.
38. When you awake alive in the morning, thank God for it.
39. Your Inner most is always happy. So, be happy.

Last but not the least:

40. Please Forward this to everyone you care about.

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Nine deaths takes India's swine flu toll to 125

Nine people, including six in Karnataka, died of swine flu in India Saturday, taking the country's toll from the infectious influenza A (H1N1) virus to 125, health authorities said.

Know More

During Hospital Care

->The patient should be admitted directly to the isolation facility and continue to wear a three layer surgical mask.

->The identified medical, nursing and paramedical personnel attending the suspect/ probable / confirmed case should wear full complement of PPE (including N95 mask). If splashing with blood or other body fluids is anticipated, a water proof apron should be worn over the PPE.

->Aerosol-generating procedures such as endotracheal intubation, nebulized medication administration, induction and aspiration of sputum or other respiratory secretions, airway suction, chest physiotherapy and positive pressure ventilation should be performed by the treating physician/ nurse wearing full complement of PPE with N95 respirator on.

->Sample collection and packing should be done under full cover of PPE.

->Perform hand hygiene before and after patient contact and following contact with contaminated items, whether or not gloves are worn.

->Until further evidence is available, infection control precautions should continue in an adult patient for 7 days after resolution of symptoms and 14 days after resolution of symptoms for children younger than 12 years because of longer period of viral shedding expected in children. If the patient insists on returning home, after resolution of fever, it may be considered, provided the patient and household members follow recommended infection control measures and the cases could be monitored by the health workers in the community.

->The virus can survive in the environment for variable periods of time (hours to days). Cleaning followed by disinfection should be done for contaminated surfaces and equipments.

Do’s and Don’ts for the Community

DO:

* Wash your hands
* Avoid crowded places
* Stay more than an arm's length from persons afflicted with flu
* Get plenty of sleep
* Drink plenty of water and eat nutritious food


DO NOT:

* Shake hands or hug in greeting
* Spit in public
* Take medicines without consulting a physician

For people who are sick:

* Stay home and limit contacts with others as much as possible
* Rest and take plenty of liquids
* Cover your mouth and nose when you cough or sneeze
* Seek medical advice if needed.

Frequently asked questions about swine flu

How do people become infected with influenza A(H1N1)?

Outbreaks in humans are now occurring from human-to-human transmission. When infected people cough or sneeze, infected droplets get on their hands, drop onto surfaces, or are dispersed into the air. Another person can breathe in contaminated air, or touch infected hands or surfaces, and be exposed.

What are the signs and symptoms of infection?

Early signs of influenza A(H1N1) are flu-like, including fever, cough, headache, muscle and joint pain, sore throat and runny nose, and sometimes vomiting or diarrhoea. Like seasonal flu, swine flu may cause a worsening of underlying chronic medical conditions.


Is there any confirmation of transmission between pigs and humans at this point?

No.

How long someone with the flu infect someone else?

Infected people may be able to infect others beginning one day before symptoms develop and up to seven or more days after becoming sick.


What surfaces are most likely to be sources of contamination?

Germs can be spread when a person touches something that is contaminated with germs and then touches his or her eyes, nose, or mouth. Droplets from a cough or sneeze of an infected person move through the air.


How long can viruses live outside the body?

We know that some viruses and bacteria can live two hours or longer on surfaces like cafeteria tables, doorknobs, and desks. Frequent hand washing will help you reduce the chance of getting contamination from these common surfaces.

What can I do to protect myself from getting sick?

Currently available seasonal influenza vaccine does not protect against H1N1 flu. There are everyday actions that can help prevent the spread of germs that cause respiratory illnesses like influenza. Take these everyday steps to protect your health:
• Cover your nose and mouth with a tissue when you cough or sneeze. Throw the tissue in the trash after you use it.
• Wash your hands often with soap and water, especially after you cough or sneeze. Alcohol based hand cleaners are also effective.
• Avoid touching your eyes, nose or mouth. Germs spread this way.
• Try to avoid close contact with people having respiratory illness.
• If one gets sick with influenza, one must stay at home, away from work or school and limit contact with others to keep from infecting them. However, if one is having any respiratory distress, one should report to a nearby hospital.

What should I do to keep from getting the flu?

First and most important: wash your hands frequently. Try to stay in good general health. Get plenty of sleep, be physically active, manage your stress, drink plenty of fluids, and eat nutritious food. Avoid touching surfaces that may be contaminated with the flu virus. Avoid close contact with people having respiratory illness.


Are there medicines to treat swine flu?

Yes. Oseltamivir is the recommended anti viral drug for the treatment and/or prevention of infection with the influenza A H1N1. If you get sick, antiviral drugs can make your illness milder and make you feel better faster. They may also prevent serious flu complications. For treatment, antiviral drugs work best if started soon after getting sick (within 2 days of symptoms). Government has adequate stock and the drug is made available to government hospitals at the time of outbreak and would be available to you free of cost. . The drug is to be administered under supervision of clinicians.

What should I do if I get sick?

If you live in areas where influenza A H1N1 cases have been identified and become ill with influenza like symptoms e.g. fever, body aches, runny nose, sore throat, nausea, or vomiting or diarrhea, you may contact their health care provider, particularly if you are worried about your symptoms. Your health care provider will determine whether influenza testing or treatment is needed. If you are sick, you should stay home and avoid
contact with other people as much as possible to keep from spreading your illness to others. If you become ill and experience any of the following warning signs, seek emergency medical care.

In children emergency warning signs that need urgent medical attention include:

• Fast breathing or trouble breathing
• Bluish skin color
• Not drinking enough fluids/eating food
• Not waking up or not interacting
• Being so irritable that the child does not want to be held
• Flu-like symptoms improve but then return with fever and worse cough
• Fever with a rash

In adults, emergency warning signs that need urgent medical attention include:

• Difficulty breathing or shortness of breath
• Pain or pressure in the chest or abdomen
• Sudden dizziness
• Confusion
• Severe or persistent vomiting

Can I get influenza A H1N1 from eating or preparing pork?

No. swine influenza viruses are not spread by food. Eating properly handled and cooked pork products is safe.