Author: Sumra Aslam

Body Fat:
Body fat refers to fatty muscles that do not contain muscle mass, electrolytes, or body fluids. It is referred to as adipose tissue, a complex connective tissue with specific functions in metabolism and endocrine function.

Body fat can be deposited in many areas of the body in overweight and obese people, but the distribution differs from person to person. There are two fat distribution patterns: android and gynoid.
Android (apple-like shape):

The fat accumulates in the central area of the human body in android distribution, giving the body an apple-like appearance. This occurs more frequently in men and obese women and varies depending on body structure. This type of fat distribution is linked to several major health problems, including metabolic disorders, insulin resistance, and the risk of cardiovascular disease.

• Metabolic disorders:

Central obesity causes a variety of metabolic disorders, which increase the risk of diabetes, stroke, and coronary heart disease. Fat accumulation in the abdomen and adipose tissues is a symptom of metabolic disorders.

• Insulin resistance:

Android obesity often refers to insulin resistance, which may contribute to type 2 diabetes. The mechanisms through which abdominal obesity induces insulin resistance are most likely linked to excessive lipid accumulation in the liver. It could be due to fatty acids from adipose tissue in the viscera leaking in the portal vein.

• Cardiovascular diseases:

Being overweight can cause fatty material to build up in the arteries that carry blood to our organs and if the arteries get clogged or damaged, they can induce major cardiac problems such as a heart attack or even death. Central obesity is a major risk factor for cardiovascular disease because fat accumulates and surrounds internal organs such as the liver and pancreas. 

Gynoid (pear-like shape):

Gynoid obesity is defined by excess fat buildup in the lower body, notably the hips, buttocks, and thighs. Excess body fat accumulates in gynoid distribution, giving the body a pear-like appearance. It is more common in women and is also known as pear-shaped obesity or female-pattern obesity. Gynoid obesity and excess body fat in women can contribute to major health problems which include joint problems, sleep apnea, cardiovascular diseases, cancer and diabetes.

• Joint problems:

Gynoid obesity raises the risk of joint problems because of the excessive load on the joints or bones, which can also contribute to the disability to walk. 

• Sleep apnea:

Sleep apnea is a condition in which breathing is disrupted during sleeping. It happens when excess weight on the body puts pressure on the airways, interfering with proper breathing.

• Cardiovascular diseases:

Gynoid obesity increases your risk of developing cardiovascular disorders such as hypertension, stroke, and heart attack. Body fat accumulates in the arteries, reducing blood flow and raising the risk of serious conditions.

• Type 2 Diabetes:

Obesity increases the probability of having type 2 diabetes. Excess fat impairs the body’s ability to utilise insulin, which regulates blood sugar levels.

• Cancer:

According to research, obesity causes various cancers in women, including breast and ovarian cancer, due to hormonal imbalances and excess fat in the body.

The functions of fat:

Body fat, commonly known as adipose tissue, is a multipurpose organ in the body. It is present within the body in immune cells, fat cells, neurons, and connective tissues, which exist within the organ. It can be located under the skin (subcutaneous fat), surrounding the internal organs (visceral fat), among muscles, within the bone marrow, and in breast tissue. Its primary function is to store and release energy as required by the body.

Body fat serves multiple functions in the human body. Some fats harm the body and lead to several disorders, but some beneficial fats are required for good health.

Here are some of the beneficial effects of fats on the human body:

Energy storage:

The essential and primary function of body fat is to provide constant energy to the body. The body stores fat in the form of triglycerides and releases it when needed. This stored fat is broken down and delivers a constant source of energy to the body in between meals or during rigorous physical exercises. 

Brain health:

The brain carries a considerable amount of fat, especially beneficial fatty acids such as omega-3 and omega-6. These fats are essential for brain growth, cognitive functions, and brain health.

Hormonal balance:

Adipose tissue or fat cells, releases adipokines in the body, which are the hormones and signalling chemicals. These chemicals regulate many biological functions such as metabolism, hunger, inflammation and immunological functions.

Appetite and hunger control:

Fat cells release hormones such as leptin, which helps to regulate hunger and body weight because it indicates the feeling of fullness. These are the hormones produced by fat cells which notify the brain when you have consumed a significant quantity of food.

Organ cushioning:

Body fat, or adipose tissue, acts as a cushion and protects the organs. It protects the delicate organs like the kidneys from injury or other effects.

Insulation:

Adipose tissue functions to insulate your body beneath your skin. When you are exposed to cold temperatures, the heat keeps your body warm and helps regulate your body temperature. 

Reproduction:

Body fat plays a significant part in reproduction. It is essential for proper reproductive functioning in puberty, the menstrual cycle, and the fertility phase for women.

Fat-soluble vitamin storage:

Fat serves as a storage area for fat-soluble vitamins (A, D, E, and K) for an extended period. They are stored in the liver, adipose tissue and skeletal muscle. The fat-soluble vitamins are kept in the fat cells and released when needed to support different processes in the body. Therefore, with a well-balanced diet, the risk of deficiencies in the body is low.

Joint lubrication:

Synovial fluid and body fat surround the joints to lubricate and cushion them, preventing bones from rubbing together. This provides smooth joint movement to the joints and bones.

Someone said correctly, ‘You must have healthy adipose tissues to stay healthy in every aspect of your physical and mental health.’

Although body fat or adipose tissues serve essential functions in the body, it is best to keep a healthy balance of body fat because excess fat in the body can lead to major health problems. A balanced diet, physical activity, and lifestyle modifications can help you reach a healthy weight and body balance. The most important phrase here is moderation is the key.

Types of body fat:

There are several types of body fat, each with a distinct set of functions and features. Some types of body fat can be beneficial to your health, while some are undesirable and contribute to a variety of health problems.

Each type of fat has specific roles in the body, including promoting healthy metabolism while some fat causes life-threatening disorders such as diabetes, cancer, high blood pressure, and serious cardiac conditions

Here are some types of body fat:

White:

White body fat is the most common fat that individuals instantly think of and is responsible for storing energy. It is composed of large white cells and is found beneath the skin or surrounding the organs. Its function is to provide energy when the body requires it and also acts as insulation, cushioning, and organ protection.

Excessive white fat can affect your health, depending on your level of exercise. According to the study, men should have a body fat percentage of 14-24%, while women should have a body fat percentage of 21-31%. This percentage applies to non-athletes. A higher-than-normal body fat percentage might contribute to major health problems.

Brown:

Brown fat is most common in babies, although it can also be found in adults in small amounts around the neck and shoulder muscles. It specialises in thermogenesis, which produces heat. This type of brown fat burns fatty acids to generate heat in the body and keep you warm in cold weather. 

Beige:

Beige fat is a relatively discovery that may shift between white and brown fat properties. It contributes to thermogenesis and energy expenditure, which can help you burn fat rather than store it. This form of fat helps in the prevention of obesity and the maintenance of a healthy body.

Essential fat:

Essential fat is needed for the body to maintain a healthy body. It is found in bone marrow, the brain, nerves, and membranes. It is involved in hormone regulation, particularly hormones that influence fertility and temperature. 

Subcutaneous:

Subcutaneous fat is situated beneath the skin covering the muscles. It is a mixture of white, brown, and beige fat. It is common with varying degrees of thickness in different areas. A suitable amount of subcutaneous fat is beneficial to the body, but too much fat can contribute to hormonal imbalances. It also acts as insulation and cushioning for the body. 

Visceral:

Visceral fat, commonly known as belly fat, is located and stored in the abdominal region as well as surrounding all major organs such as the kidneys, liver, heart, and intestines. An excess of this type of fat can contribute to metabolic disorders such as cancer, diabetes, and heart problems.

Benefits:

Body composition is essential to your health. With an adequate amount of fat proportion, your body will function effectively. A healthy body fat percentage offers many benefits, including:

• Healthy metabolism
• Healthy body weight
• Temperature regulation
• Balanced hormone levels
• Better reproductive health
• Balanced blood sugar levels
• Healthy neurological functions
• Adequate vitamin storage and absorption

Risks:

A normal quantity of body fat is essential, but too much body fat, particularly visceral fat, can be harmful to your health and raise your risk of several health issues:

• Stroke
• Cancers
• Diabetes 
• Atherosclerosis
• Heart diseases
• Hormonal imbalances
• Coronary artery disease
• Pregnancy complications

Diet:

It is a common misconception that a high-fat diet will make you obese. It is correct in a few ways, yet there are foods high in calories that can lead to weight gain and body fat, such as refined and processed foods. They are rich in carbohydrates or sugars but poor in fibre and protein, which only contributes to weight gain. 

People who eat refined and processed foods most often are more likely to develop visceral fat, which is more risky than any other type of fat and causes a variety of major health problems. Calories that are not utilised are stored as fat in the body for later use. You consume less and burn more, to lose or maintain weight.

Healthcare specialists recommend a nutritious diet high in protein, complex carbohydrates, healthy fats, and fibre, but with moderate portion sizes. A balanced diet combined with regular physical activity is always successful. 

It is essential to seek the counsel of healthcare specialists or Dietitians to maintain your health. They can provide you with customised diet and activity plans based on your body’s needs that will help you achieve a healthy body weight.

Dehydration happens when your body is not getting enough fluid to function effectively. The body loses more water than it takes in, resulting in an insufficient level of fluids in the tissues and cells.

Dehydration can be mild, moderate, or severe, based on how much water your body loses. The easiest approach to avoid dehydration is to drink water before you become thirsty. Mild dehydration happens when you feel thirsty, which can bring symptoms such as headaches, lethargy, and dizziness.

The condition can affect anyone, but it is most dangerous among young children and adults over the age of 50. In most cases, young children are affected by dehydration as a result of severe diarrhoea or vomiting, whereas elderly persons are more likely to suffer from dehydration due to health conditions and medications.

How can we lose water from the body?

Our bodies constantly lose water throughout the day, which is the reason why we frequently hydrate to restore what is lost during everyday activities. It is important to replenish your body before it becomes dehydrated in order to avoid specific medical conditions.

We lose water on a regular basis in many conditions:

• Saliva
• Urinating
• Sweating 

Signs and symptoms of Dehydration:

When you get dehydrated, the symptoms you feel indicate the severity of your dehydration. Signs and symptoms of mild and moderate dehydration may be:

• Fever
• Thrust 
• Headache
• Cool skin
• Dry mouth
• Muscle cramps
• Dark yellow pee
• Decreased urination

Signs and symptoms of severe dehydration may include the following:

• Fainting
• Dizziness 
• Very dry skin
• Sunken eyes
• Rapid heartbeat
• Lack of energy
• Inability to focus
• Dry cracked lips
• Muscle weakness
• Low blood pressure

These are some of the indications and symptoms, which become more severe as the condition worsens. 

Effects of Dehydration:

Our bodies need water to survive and function properly and the severe implications of dehydration can be life-threatening. When you lose water, your blood gets thicker, causing the circulatory system to struggle hard to pump out blood. A high blood level also causes the kidneys to retain more water, leading to urinating less. As the condition progresses, fluid surrounding the brain tissues is lost, affecting the cell function.

If you notice signs or symptoms of severe dehydration, you need to seek medical assistance. Someone who becomes severely dehydrated may require intravenous fluids in a hospital to replenish their fluids and avoid serious health issues. Severe dehydration, if left untreated, can result in lifelong brain damage, seizures, or death.

What can water do for your body?

Water is essential for biological functions and overall well-being. Water constitutes up to 78% of the total body weight, making it an essential nutrient for the body, and adequate hydration is a key component of good health.

It helps in:

• Hydration 
• Skin health
• Detoxification
• Brain functions
• Joint lubrication
• Cellular functions
• Cushion your bones
• Weight management 
• Temperature regulation
• Removal of waste products
• Maintaining blood pressure
• Digestion and nutrient absorption
• Transport of nutrients and oxygen

Hydration:

Water is the most essential component of the human body, accounting for 78% of total body weight. Maintaining bodily fluids is necessary for healthy functioning and overall health.

Skin health:

Dehydrated skin appears dry and stretched out however hydrated skin appears fresh, healthy, and youthful, as well as providing elasticity to the skin.

Detoxification:

Urination and sweating are natural detoxification processes that cleanse the body’s system of all waste products and harmful substances. 

Brain functions:

As water is the most essential component of the body, staying hydrated is good for brain health. Dehydration may affect cognitive abilities and impact your capacity to concentrate.

Joint lubrication:

Fluids in the joints lubricate them, and all that fluid contains water. If the hydration status is healthy and balanced, you will have fewer chances of experiencing joint pain and stiffness. 

Cellular functions:

Water has a role in all cellular processes in the body, including enzyme functioning and other intracellular functions.

Cushion your bones:

Although some organs or bones are surrounded with fluid which serves as an outer covering or protective cushion, staying hydrated is essential to keeping your body healthy.

Weight management:

Drinking water before meals is an effective weight-loss and weight-maintenance tip. It may give you a feeling of fullness and help you lose weight by limiting your calorie intake.

Temperature regulation:

Water has a role in body temperature regulation. Sweating is the body’s natural cooling process that keeps your body temperature normal and eliminates excess heat. 

Removal of waste products:

Urination is another natural process in the body that removes waste and toxins. This process cleanses the body, and water is the key to this process. It promotes kidney function and helps in the prevention of kidney stones.

Maintaining blood pressure:

Hydration supports the regulation of blood in the body, which aids in the maintenance of blood pressure as water does not cause blood to thicken or clot.

Digestion and nutrient absorption:

Water facilitates nutrient digestion and absorption. It helps in the breakdown of food and supports its transport to the bloodstream for absorption. Staying hydrated is a great way to promote a healthy gut.

Transport of nutrients and oxygen:

Adequate hydration is essential for the delivery of nutrients and oxygen. Water does not clot the blood and therefore helps in the transport of nutrients and oxygen to the body’s cells. 

Thirst is a natural indicator that your body requires water, but it is additionally essential to take fluids during the day, even if you are not thirsty, to stay hydrated. Seek medical attention as soon as possible if you are severely dehydrated.

What are dietary supplements?

Dietary supplements are products designed to complement or substitute your daily dietary intake of essential nutrients such as vitamins or minerals. The essential nutrients a person needs to maintain a healthy body while minimizing diseases might not be found in sufficient quantities in foods. Some supplements are healthy approaches to supporting your body’s needs but can cause adverse health effects if used excessively. 

Forms and types of dietary supplements:

Dietary supplements comprise vitamins, minerals, probiotics, amino acids, herbs, botanicals, and a variety of other vital components that our bodies need to survive. They contain popular nutrients such as vitamin D, vitamin C, omega-3, iron, zinc, calcium, folic acid and multivitamins, which we need if we do not acquire them through our diets. These supplements are available in the form of capsules, tablets, gummies, powders, energy bars and even syrups. 

Usage of dietary supplements:

Vitamin D supplements help to maintain strong bones and muscles. It also helps the body to absorb calcium. If the person does not get enough sunlight and follows a diet high in eggs, liver, yoghurt, tofu, and fish, he is likely vitamin D deficient. 

Vitamin C supplements are used to support the body’s healing and immunological systems. It is required for the production of collagen as well as the formation of cartilage, blood vessels, and muscles. Apart from supplements, vitamin C is easily obtained through citrus fruits and food.

Omega-3 supplements are used to help build a strong and healthy body. They serve to maintain your heart health and other bodily functions. Supplements might be an effective and safe choice if the person finds it hard to obtain through food. Omega-3 is easily obtained through eggs, salmon, seafood, walnuts, avocados, oils, and so on.

Iron supplements are widely available on the market and are taken to treat and prevent anaemia when the iron in your diet is insufficient. Iron is a mineral found in foods such as beans, dry beans, almonds, lentils, legumes, and many more.

Zinc supplements are required to maintain a healthy immune system. It protects against many additional health risks and is an essential nutrient for cell growth and tissue healing. Zinc is found in foods such as meat, seafood, fish, and eggs. A zinc-deficient person may take zinc supplements under the guidance of a doctor. 

Calcium supplements are used to strengthen bones and teeth. It allows muscles to move and nerves to transmit messages to the brain and other parts of the body. These supplements are easily accessible in the market and are the safest option when used alongside medical advice. Calcium deficiency can result in a variety of health problems, thus it is necessary to meet the body’s requirements and ensure its proper function. Calcium-rich foods include dairy and dairy products, as well as green leafy vegetables.

Multivitamins are used to fill the nutritional gaps in the human body. They are utilized to sustain bodily functions and are consumed if food alone is insufficient. They are widely available and also recommended for hair, nail, and skin growth, as well as for glowing skin. Healthcare professionals suggested taking multivitamins every day after breakfast.

There are several other supplements on the market for a range of purposes such as weight loss, mood enhancement, depression and anxiety relief, and so on.

Pros of Dietary Supplements:

Dietary supplements have various benefits and are safe when used as prescribed by a doctor.

Some benefits or pros of dietary supplements could be:

Nutritional needs:

Dietary supplements can be beneficial to people with dietary limitations as their health issues limit their ability to consume enough nutrients from food. Essential nutrients are required for overall well-being. If you do not consume enough fruits and vegetables, you could be deficient in key nutrients, thus supplementation is an effective choice.

Energy levels:

Supplements might be a great approach to boost energy levels. If you fail to get enough essential nutrients or are deficient, you will feel lethargic, fatigued, and lazy all day. When you get adequate nutrients from your diet and supplements, you feel more active and energized. In addition, some supplements, such as caffeine-containing products, might work as energy boosters.

Brain functions:

Many supplements, such as omega-3 fatty acids, may boost cognitive abilities. It is helpful, particularly for those who have dementia or Alzheimer’s disease.

Inflammation:

Chronic inflammation in the body can be harmful to your health and produce several health complications. Turmeric serves as one of the dietary supplements which may help lower bodily inflammation.

Immunity:

There are many nutritional supplements on the market that act as immune boosters, such as zinc or vitamin C. These supplements improve immune function but are ineffective for severe health problems.

Support health:

Some supplements are beneficial for overall health, such as vitamin D supplements and calcium, helping to promote bone health, and omega-3 supplements, which support your heart functions and keep you healthy.

Athletic performance:

Supplements are used to improve athletic performance. They help in healing, muscle growth, and bone strengthening.

Disease prevention:

Some supplements are prescribed by medical practitioners that may help prevent certain diseases and address other specific medical conditions, such as iron supplements for anaemia and vitamin D for body or muscle pain.

Convenience:

It is challenging to fulfil your body’s needs alone through food. Dietary supplements serve a significant purpose and are the most convenient way to get the essential nutrients your body lacks. 

Shelf life:

Fresh food has no shelf life and is perishable in nature, which means it deteriorates with time. Supplements, on the other hand, are the most beneficial and also have a longer shelf life, providing a constant source of nutrition. However, this does not suggest that you shouldn’t eat your meals because there is nothing more beneficial than fresh and natural food.

Cons of Dietary Supplements:

There are always two sides to every coin; if there are benefits to dietary supplements, there are also some disadvantages that can’t be ignored and should be recognized.

Some of the negative effects or cons of dietary supplements could be:

Natural food:

There is no substitute for natural food. What fresh and natural food can deliver, no supplement can match. So, always prioritise natural over synthetic, since it can give everything your body needs and strive to fill nutritional gaps with healthy dietary selections.

Drug combinations:

Combining certain supplements with other drugs can be unsafe for your health, may not provide the benefits you need and be ineffective. Avoid self-medicate; always ask for the advice of a professional.

Toxicity:

Supplement overdose can also be harmful and cause toxicity in the body. It has been suggested that supplement dosage be determined by a specialist so that you only gain potential benefits instead of health risks. For example, in the case of zinc, it results in vomiting, nausea, and particular allergic reactions. At the same time, excessive intake of vitamin A might harm the liver or result in headaches.

Lack of regulation:

Dietary supplements may not be effectively regulated by the FDA, as other prescription drugs. Supplements are also currently produced by every local company. It can result in differences in quality, safety, and pureness, which won’t provide an effective solution.

Inappropriate option:

If you eat balanced and healthful meals, you may not need supplements in your diet. Consult with a medical professional to get the right guidance.

Waste of money:

It is just a waste of money if you are not deficient in any specific nutrient and the human body does not absorb as much as it requires. Consult your doctor and get a few laboratory tests to determine the nutrient deficiency.

Expense:

High-quality dietary supplements can be costly, and some people consider themselves unable to afford them over time. It will be hard to deal with that expense for a long period if you take various supplements.

Weight loss supplements:

Most weight reduction medications in the market have many adverse impacts on the body as they increase the metabolic rate, which can induce palpitations. Some fat-absorbing inhibiting supplements can also prevent the absorption of essential healthy fats, leading to severe diarrhoea.

Medical treatments:

Dietary supplements may interfere with medical treatments; for example, in the case of cancer patients, they can cause severe skin irritation during radiation treatment. Some supplements may raise the risk of adverse effects in those who undergo surgery because they interact with other medications, causing bleeding and infections.

Misleading advertisement:

Some dietary supplements fail to deliver the essential nutrients and active ingredients that we intended for our bodies to use, however, this is because of the product’s false advertising. As a result, it is always advised to seek the advice of a specialist to determine the best alternative for you and to carefully examine the ingredients before purchasing.

These are some of the pros as well as cons of dietary supplements that you should consider before considering them. It is essential that you always consult with your healthcare professional or a Dietitian to receive the best advice and guidance based on your particular requirements.

Binge eating can be defined as consuming a large quantity of food in a short period of time because of a lack of self-control while eating high-calorie foods in response to emotions such as stress, boredom, loneliness, hopelessness, or even happiness. 

Binge eating occurs at least once a month and usually happens when someone is not stressed. Individuals who eat too much may feel miserable about their loss of control. People frequently binge-eat while watching their favourite shows.

Emotional eating might be occasional or mood-dependent, especially in women, and may occur several times each month. People consider eating comfort food as having some relief in stressful conditions. It could cause some people who are overweight an unpleasant sensation.

People can consume food while experiencing positive as well as negative emotions, but when they talk about emotional eating, it usually means comfort eating. Mindless consumption, binge or emotional eating, can all be problematic and lead to obesity, which ultimately creates various health issues. In this type of condition, people frequently deal with many unfavourable circumstances. 

Does mindless eating only happen at night?

Mindless eating can occur at any time of day, but there are certain factors associated with the end-of-the-day snacking. Mindless eating is when you eat without paying attention to what you consume or how much you consume. 

Some of the reasons that can contribute to nighttime mindless eating include:

Habit:

Some people develop a habit of mindless snacking at night as a result of boredom, even when they are not hungry. 

Daytime restriction:

When you skip meals or limit your food intake during the day, you are more likely to overeat or indulge in mindless eating at the end of the day.

Unsatisfying food:

If you are not satisfied with your food or don’t like eating it, you are naturally bound to seek more food even if you are not hungry.

Distractions:

When you eat sitting in front of the TV or have other distractions, it might lead to mindless eating. You don’t concentrate on your food, what you are eating, and how much you are eating.

Emotions:

When you are upset, irritated, or bored, your natural response is to eat mindlessly in order to feel better. 

Lack of sleep:

Some situations, such as a lack of sleep, stimulate hunger hormones, leaving you hungry with intense cravings, which results in mindless snacking.

Comfort eating:

Food may bring comfort or soothe at night. People often eat at night to relieve their everyday stress and to cope with emotions such as anxiety or loneliness. 

Lack of awareness:

Some people are unaware of their eating habits; like binge eating or emotional eating, which means they don’t pay enough consideration to hunger or fullness signs.

Work schedule:

If you stay busy all day at work and don’t feel hungry, it may result in mindless eating late at night when you get free and want to watch your favourite serials.

It is appropriate to snack at night on occasion, but it shouldn’t become a habit because it can interfere with your weight goals or health issues. It is essential to establish goals and a routine if you want to live a better life.

Tips to avoid mindless eating:

There must be a solution to every difficulty. People develop bad habits of mindless eating in their hectic schedules to relieve stress, but they are unaware of the long-term consequences of such behaviours. 

Here are some strategies to help you avoid mindless eating or snacking, especially at night:

Plan your meals in advance:

Plan healthy meals in advance on a menu with timings and stick to it so you don’t think of any other munchies. It might help you in avoiding severe starvation situations and mindless eating.

Practice mindful eating:

Consider the flavour, texture, and taste of what you are eating. Sit at a dining table and avoid any distractions such as talking, watching television, or using your phone. 

Control emotional triggers:

Develop alternative coping mechanisms for emotional triggers to avoid eating to comfort yourself from food. Avoid bringing food or snacks into your room.

Enjoy your food:

Enjoy your food and fulfil yourself with the variety of dishes in a healthy way. Make it look more appealing by including colourful ingredients. 

Don’t skip meals:

Don’t skip meals during the day, and eat every meal on schedule to avoid cravings later in the day. It can help you avoid nighttime overeating or mindless snacking.

Hunger cues:

Check your hunger cues and eat at your initial sign of hunger, stopping when you feel full. 

Emotional awareness:

Understand your feelings and the reasons behind your emotions. If you eat to deal with stress or sadness, consider talking to a friend or going for a walk.

Make a food diary:

Keep a food log with you, if emotional or binge eating is becoming an issue for you. Make a note of what you eat, how much you eat, and the time. It will help you identify your binge eating patterns and prevent you from getting into this situation.

Prioritize healthy habits:

Determine the cause of the issue and work to address it. Prioritize healthy practices in your daily routine to prevent mindless eating, such as eating on time, practising mindful eating, and maintaining a regular sleep schedule.

Quality sleep:

Sleep deprivation can also lead to a variety of health problems, including exhaustion, and increased cravings for sugary and salty snacks that result in overeating and weight gain.

Stay hydrated:

People frequently mistake thirst and hunger. They generally eat even when they are thirsty. When you sense an urge to eat, drink a glass of water and observe for a while, especially at night. It might also satiate your hunger.

Seek support:

It is essential that you seek assistance from a healthcare expert such as a Dietitian. They specialize in eating disorders and may assist you with your issues as well as provide guidance and other strategies to avoid mindless eating.

What are the impacts of overeating at night?

Overeating or mindless eating at night has several negative effects on your body and your overall well-being. Some examples are listed below:

Weight gain:

Consuming lots of food or calories will simply result in weight gain because there will be no physical activity at night. Unused calories in the body are only stored as fat.

Sleep disruption:

Eating or drinking late at night results in additional bathroom visits, which disrupts sleep. If you do not get enough sleep, you may feel hungry the next day and consume more calories than usual.

Digestive discomfort:

Overeating, especially at night, induces bloating, indigestion, and heartburn when you have nothing to do but lie down. It will make you uncomfortable during the night, causing sleep disruption, and a lack of sleep will make you hungry with more cravings.

High blood sugar levels:

Excess carbohydrate or sugary food can result in high blood sugar levels in the night and the next morning which can contribute to metabolic issues. It will be beneficial to limit your carbohydrate intake in meals or snacks after evening hours.

Hormonal changes:

Mindless eating produces hormonal changes, particularly if carbohydrate or sugary foods are consumed, resulting in insulin resistance and metabolic disorders over time.

Impaired nutrition absorption:

Excessive mindless eating at night may hinder nutritional absorption because our digestive systems do not operate effectively when we sleep, and it can contribute to major health concerns.

GERD:

Overeating or excessive snacking at night raises the risk of GERD (gastroesophageal reflux disease). This is an acid reflux issue that may lead to heartburn and chest pain in the long run, as well as other health issues.

Insomnia:

People with insomnia or other similar conditions encounter additional difficulties as a result of late-night eating. They won’t be able to sleep soundly with further discomfort.

Mood disturbance:

Overeating during the night can disrupt your sleep, which can then lead to headaches, mood swings, and signs of depression and anxiety. 

Work-life disruption:

Sleep deprivation as a result of poor health and nighttime snacking can interrupt your working life and leave you overwhelmed with overwork later.

Impaired Cognitive Function: 

Lack of sleep caused by overeating can result in cognitive impairment, anxiety, depression, and less energy the next day.

There are numerous other negative impacts of late-night and mindless eating on your health. These unhealthy behaviours can lead to major health problems, including diabetes, heart disease, hypertension, gastrointestinal problems, and so on.

The bottom line:

It is essential to plan ahead of time what you will have on your menu, so as to live a balanced and healthier lifestyle. It consists of eating balanced meals and snacks on time, sleeping well, engaging in daily physical activity, and many other things. 

If you are having difficulty, speak with your Dietitian and seek assistance. They will listen to your concerns and provide you with solid advice on how to deal with your bad eating habits and nighttime cravings. Create healthy and good habits to make your life easier!

Weight loss and dieting? Is it practicable to reduce weight simply by diet?  Or with exercise? Or both? Let us talk about it! How to Lose Weight Healthily and Long-Term!

Overweight has become widespread in the modern world, and it can lead to a variety of health problems and chronic diseases. However, staying on a proper diet and exercise plan needs attention, patience, effort, and consistency. 

People are using unhealthy methods to lose weight, but the truth is that you can lose weight in a more effective way. You need to focus on portion control as well as some helpful physical activity or walking.

According to research, 75% of men, 60% of women, and 25% of children were overweight or obese in Australia last year. Due to this, obesity-related conditions such as diabetes, hypertension, and heart disease are on the rise.

There are numerous myths about reducing weight. The media is overflowing with fad diets, crash diets, magic weight loss regimens, and weight loss pills. They just see one side of the process, “weight loss,” and have no idea what these magical crash diets or pills can do to their body.

It is essential to understand the most effective and sustainable strategy to lose weight; otherwise, crashing your diet will result in a crashed body with plenty of additional health issues.

Best ways to approach weight loss:

There are many techniques to lose healthy weight that are both long-lasting and beneficial to your body.

Here are some pointers for the ideal approach:

Balanced diet:

Include foods from all food groups to make them more nutritious and balanced, such as fruits, vegetables, whole grains, lean proteins, healthy fats, and low-fat milk. Avoid junk food, sugary beverages and mindless snacking.

Regular meals:

Consume regular meals and snacks to help manage hunger and prevent overeating. Do not skip meals because it will only harm your body and leave you craving sweet foods later. People believe that skipping meals will help them lose weight, but it actually does the reverse and causes them to gain more weight.

Set goals:

Prior to beginning your diet, create an achievable goal and a proper plan. Be patient, and work to drop 2 pounds per week if you want to make it sustainable and beneficial to your body. Rapid weight loss can be risky to your health.

Calorie count:

Make a calorie deficit plan and control your meal sizes. In order to lose weight, you must consume less than your body burns. Avoid eating mindlessly against your plan and portion size.

Exercise:

If you commit to a diet and exercise regimen, you get effective and favourable results. Exercise can help you burn calories by preserving muscular mass. Incorporate workouts such as brisk walking, cycling, swimming, and weight training.

Mindful eating:

Eat your meals in moderation. Overeating can occur while sitting in front of a screen or speaking with others.

Stay hydrated:

Drinking plenty of water is also beneficial since it keeps you hydrated. It may also help with appetite control. 

Quality sleep:

You should emphasize a quality sleep schedule because lack of sleep regulates hormones such as hunger hormones that disrupt their functioning, leading to food cravings, overeating and weight gain.

Stress management:

Incorporate stress-reduction practices such as deep breathing, meditation, and yoga into your daily stress-management routine. It can also result in bingeing and weight gain.

Healthy snacking:

Prepare a list of nutritious snacks, such as Greek yoghurt, nuts, fresh fruits, salads, and hard-boiled eggs, and keep it in the kitchen so you don’t choose unhealthy snacks while heading to the kitchen.

Lifestyle changes:

Emphasize the importance of developing good habits and being willing to adjust your lifestyle to become healthier because long-term success demands continuous and beneficial changes over time.

Limit processed food:

Limit processed and baked foods to overcome health issues that are high in calories and low in nutritious content. Emphasize whole and nutrient-dense foods.

Read food labels:

Read nutrition food labels to determine calorie content and nutritional value. Choose foods with minimal refined sugars and unhealthy fats. 

Plan your meals in advance:

Plan your meals for the upcoming week and stock your kitchen with wholesome products. Meal planning may help you choose healthier, lower-calorie foods.

Get expert support:

Seek the guidance of a Registered Dietitian if you want to make changes to your diet and lifestyle. They can create a personalized plan based on your needs and preferences. They additionally will motivate you and keep track of the progress you make.

Accountability Partner:

Make an accountability companion to discuss your progress, or keep a food diary to motivate yourself; this will help you develop and keep your goals in mind.

Consume treats in moderation:

On occasion, enjoy treats of your favourite foods and be mindful of your portion sizes; it is essential to have treats but in moderation.

Maintenance:

When you reach your weight-loss goals, don’t give up on your healthy lifestyle; instead, focus on maintaining your weight.

Consistency:

Successful weight loss requires consistency. Maintain your long-term healthy eating and exercise routine and stay mindful of restrictive crash diets.

Patience:

Weight reduction goals demand patience and consistency because it is a slow and long-term process if you want to lose weight in the right manner and not gain it back. Maintaining your commitment to your goals is essential.

It is essential to understand that the weight loss journey varies from person to person and demands time, effort, consistency, and patience. Before beginning any plan, consult with a Registered Dietitian. They can help you achieve your goals by providing the best advice depending on your body’s requirements.

How quickly will you reduce weight?

You can lose weight quickly in the first week of implementing your plan since your body eliminates both water and fat at the same time. So you will feel like you are losing weight faster at first, but it will slow down after you have been consistent. If this is your first try at changing your lifestyle, eating habits, and exercise routine, you will lose weight rapidly in the first two weeks.

However, you should aim to lose 0.5 to 2 pounds per week as this is the healthiest and most sustainable method for weight loss. The rate at which you can lose weight is determined by a number of factors.

Some of the factors stated below are as follows:

• Genetics
• Weight loss rate
• Metabolism
• Calorie deficit
• Muscle mass
• Dietary habits
• Physical activity
• Water weight
• Body fat and age
• Health issues
• Consistency
• Support

Genetics:

It is genetically determined whether you can lose weight quickly or slowly. If you have more obese people in your family, your weight percentage may be slower, but if your family has a higher ratio of slim people, you may lose weight easily and rapidly.

Weight loss rate:

The safest and most sustained weight loss rate is 1-2 pounds each week. Set a goal of no more than this.

Metabolism:

The metabolic rate depends from person to person; if someone has a slow metabolic rate, their weight loss rate may be slower. A fast metabolism might also affect the rate of weight loss.

Calorie deficit:

Create a calorie deficit of 500 to 800 per day to progressively lose weight because weight loss results when you eat less and burn more. This calorie deficit plan should only be obtained from a Dietitian since she can give you a plan that includes your daily calories as well as nutrient-dense options based on your body’s requirements.

Muscle mass:

You may lose muscle mass if you do not eat adequate nutrition and do not exercise. It is essential to maintain muscle mass by engaging in exercise and strength training practices. 

Dietary habits:

A nutrient-dense diet that is balanced promotes weight loss goals, thus it is necessary to adjust your eating habits and lifestyle to live a better life.

Physical activity:

Engage in physical activities and strength training programs since it is essential to burn more calories than you eat in order to achieve your weight loss goals.

Water weight:

Changes in hydration status, nutrition, and lifestyle result in rapid water weight loss. Water weight is the additional weight that accumulates in your tissues and makes you overweight.

Body fat and ageing:

It is also affected by body fat and age. If you are over 40, losing weight will be more challenging than if you are under 30 since body fat gets stubborn over time.

Health issues:

People who have serious medical issues may struggle to meet their weight loss goals. They require more time, effort, and focus in order to reduce weight. 

Consistency:

Long-term adjustments in lifestyle and eating habits require consistency, time, patience and effort, for sustained weight loss.

Support:

Getting the expert’s support is necessary to make your journey easy, effective and sustainable.

All of these factors may play a part, but it is essential to remember that you do not need to lose weight quickly; instead, focus on healthier methods with long-term benefits. Consult a Dietitian for the best advice and customised plan based on your body’s needs and preferences. Keep in touch with your healthcare professional to talk about your progress and challenges.

Most effective weight loss tips that actually work:

The media is overflowing with weight-loss tips and tricks that work, but not in a healthy way. Your body loses weight rapidly as a result of magical pills and fad diets, but it causes you to deal with various health issues in the long run. There are several studies on the adverse effects of crash diets that should be researched as well.

If you are attempting to lose weight, it’s essential to go with healthy methods that you can stick with after shifting to a normal diet. The following tips are helpful and effective:

Eat slowly:

Eating slowly helps you lose weight since it takes time to feel that you are full, which lets you eat less. It also allows you to thoroughly savour the food you are eating.

Use smaller plates:

When you use smaller plates, it automatically limits your portion size and you feel satisfied with that particular quantity. Also, you are less likely to overeat and gain weight.

Don’t skip meals:

If you think you can lose weight by skipping meals, you are mistaken. However, it leads to more cravings, and as a result, you will overeat later. Our bodies need fuel from food, and it would be ideal if you consume nutrient-dense foods that do not cause weight gain.

Enjoy your food:

Make your food pleasurable in order to give colour and variety to your diet. Discover various tasty dishes made using healthy ingredients. Add flavours and colourful veggies or fruits to make it more visually appealing.

Stay hydrated:

Drinking a large glass of water before each meal is a simple yet effective weight-loss trick. It is a scientifically proven strategy which makes you feel fuller while leading you to eat less. 

Get quality sleep:

Sleep deprivation raises ghrelin, the hunger hormone while lowering leptin, the satisfaction hormone, which can lead to weight gain. A good sleep schedule is essential because when we are sleep-deprived, we crave more salty and sweet foods. This is because our bodies require high and intense energy, that only sugary or high-calorie foods can provide, resulting in overeating. 

Reduce calories but not flavours:

It involves reducing calories without sacrificing flavour, such as choosing steamed chicken with sauce flavours instead of deep-fried chicken. It allows you to eat your favourite foods without feeling restricted by a diet.

Eat protein first at every meal:

Protein at each meal first satisfies your hunger. It also slows digestion, which might help you feel fuller longer than carbohydrates or fats and has a favourable impact on hunger hormones. 

Protein-rich breakfast:

A breakfast high in protein lets keep hunger away throughout the day. Combine protein with fibre and beneficial fats, such as eggs with whole-wheat toast, or high-protein frozen waffles with almonds and berries.

Create a food list and stick to it:

If you have a proper list in advance, you don’t go to the other sections where the food seems pleasant but you don’t need it. It saves you time and money by preventing you from eating foods that are not on your menu.

Read food labels:

If you want to lose weight effectively and healthfully, it is not about how many calories you consume, but about the type of food calories you consume. It is essential to read food labels every time you shop.

Choose healthy snacks:

Develop a list of nutrient-rich healthy snacks, such as Greek yoghurt, nuts, fresh fruits, salads, and hard-boiled eggs, and store it in the kitchen so you don’t search for unhealthy sugary snacks.

Eat Breakfast as a King, Lunch as a Prince, and Dinner as a Poor:

One should eat breakfast as a king, lunch as a prince and dinner as a poor to keep fit and avoid being overweight. Take the first meal of the day the largest and you should have a small supper three hours before going to bed. Limit yourself to three major meals each day.

Limit high glycemic food:

High glycemic foods quickly raise blood sugar levels, causing your body to create more insulin. After insulin carries glucose into cells, a person’s blood glucose level might drop, leaving them fatigued with low energy levels. It will make you hungry in no time, leading to overeating and weight gain.

Lift weights:

When you gain muscle, the food you consume is inclined to be used as fuel instead of being stored as fat. Lift weights three to four times per week to build your muscular mass.

Rearrange your plate:

Take a quarter of your plate from whole grains, half from vegetables, and a quarter from lean protein. You can also switch grains for veggies on certain days, and you will notice a great difference.

These are some of the most effective tips that actually work if you follow them in the right way from the beginning of your journey. Seek the guidance of a healthcare expert or a dietitian for specific instructions and an individualized plan depending on your body’s requirements.

The bottom line:

The bottom line for effective and sustained weight loss is to implement a balanced approach to diet, exercise, and everyday life. 

It is essential to understand that health always comes first and that good health is much more than a number on a scale. Prioritize your health above anything else!

Nuts and seeds are nutritious powerhouses that are delicious, easily accessible, and advantageous to people of every age. These are nutrient-dense boosters that are beneficial for immunity and energy levels. A well-balanced diet should include nuts and seeds, to boost immunity and get healthy and active.

Nuts and seeds are high in protein, fibre, healthy fats, antioxidants, and important nutrients that provide sustained energy. These are the finest foods for losing weight and improving your immunity. A handful of nuts and seeds (approximately an ounce) feeds your body with a variety of essential nutrients and improves your energy levels.

Our immune cells require strength and energy to fight off illnesses, thus including nuts and seeds in the menu is the ideal way. Both can be helpful in weight loss, diabetes, heart disease, and other chronic medical conditions.

Nuts:

Types:

There are many different types of nuts on the market that are both delicious and appealing.

Some of the nuts are listed below:

• Pecans 
• Peanuts
• Almonds
• Walnuts 
• Cashews
• Coconuts  
• Pistachios
• Hazelnuts
• Chestnuts 
• Pine nuts 
• Brazil nuts
• Marcona almonds

And many more.

Servings: 

The consumption of nuts depends on the individual’s needs, although it is advisable to consume the recommended amount because they are healthy but also high in calories, thus moderation is key.

The Australian Dietary Guidelines recommend 30 grams of nuts, which is equivalent to 1/3 cup or a small handful. 

It is equal to:

• 15 pecans
• 30 almonds
• 15 cashews
• 30 pistachios
• 20 hazelnuts
• 12 brazil nuts
• 2 tbsp pine nuts
• 10 whole walnuts
• Handful of peanuts

Since all nuts contain comparable amounts of nutrients, a balanced diet may include variety.

Best way to consume nuts:

Incorporating nuts into your diet is beneficial regardless of how you take them. It depends on individual preferences and dietary needs. There are numerous ways to incorporate nuts into your diet, such as the following:

• Raw
• Salted 
• Soaked 
• Roasted
• Nut bars 
• Nut butters
• Baked nuts
• Added on toppings
• Blende with smoothies 

So, eventually, there are numerous ways to incorporate nuts into your diet that you enjoy the flavour of.

Benefits of nuts:

All nuts contain nearly the same amount of macronutrients but differ in micronutrient content.

Some potential health benefits of nuts in your diet include:

Heart health:

Nuts are high in protein and healthy fats, which may help lower bad cholesterol levels in the blood. It improves heart health while minimizing the risk of heart disease and heart failure.

Weight management:

If nuts are consumed in the recommended daily amount, their protein, fibre, and healthy fat content help manage hunger while minimizing sugar cravings.

Nutrient-packed:

Nuts are high in essential nutrients like magnesium, potassium, zinc, iron, copper, selenium, phosphorus, vitamin E, B vitamins, and antioxidants, all of which contribute to overall health.

Brain health:

Nuts provide a variety of minerals and antioxidants that support brain health and brain cells, work properly.

Inflammation:

They have a significant role in lowering chronic inflammation in the body because of their antioxidants and healthy fat content.

Diabetes management:

Nuts contain fibre and healthy fats that help to normalize blood sugar levels, making them a great option for diabetics.

There are numerous other health benefits of eating nuts that are not discussed here, such as improving gut health and lowering the risk of metabolic syndrome. Despite all of the possible health benefits, it is best to consume in moderation.

Seeds: 

Types: 

There are many various kinds of seeds, each with its own flavour, texture, colour, taste, and nutritional value.

Some of them are listed below:

• Quinoa
• Flaxseeds 
• Chia seeds
• Hemp seeds
• Poppy seeds
• Sesame seeds
• Pumpkin seeds
• Sunflower seeds
• Safflower seeds
• Pomegranate seeds

And many more.

Servings:

The daily intake advised depends on the individual’s needs and goals. They are nutritious and healthy but high in calories, so take them as recommended and eat mindfully.

• Flaxseeds: 1-2 tbsp per day
• Chia seeds: 1-2 tbsp per day
• Hemp seeds: 2-3 tbsp per day
• Sesame seeds: a small handful
• Pumpkin seeds: 30 grams or a small handful
• Sunflower seeds: 28 grams or a small handful

Other seeds can be added depending on your preferences or goals, usually a handful.

Best way to consume seeds:

You may incorporate seeds into your diet in a variety of ways, depending on your preferences.

• Sprinkled on meals
• Toppings for salads
• Mixed while baking
• Mixed in your snacks
• Blended in smoothies 
• Homemade energy bars

A small to moderate serving is adequate for daily use, but remember that everything is bad in excess.

Benefits of seeds:

If you incorporate seeds in your meals every day, they will be beneficial to your body and bring potential health benefits. 

Some of the health benefits include:

Heart health:

Hemp seeds, chia seeds, and flaxseeds are high in omega-3 fatty acids, which help lower LDL (bad cholesterol) levels in the body.

Bone health:

Seeds are high in calcium, which is healthy for our bones and teeth. You can blend them in your milk and drink it every day to gain the maximum benefit.

Gut health:

The dietary fibre of the seeds is essential for gut health. It aids digestion and prevents constipation. Seeds are helpful with weight loss because they provide a feeling of fullness.

Nutrient-rich:

All seeds provide energy and are packed with essential nutrients such as protein, good fats, dietary fibre, magnesium, potassium, calcium, zinc, iron, vitamin B1, B2, B3, and vitamin E, all of which promote general health.

There are several other health benefits of seeds, but it is important to eat nuts in moderation and check your portion sizes because, just as a nutritional deficiency can be harmful to your health, an overabundance can be harmful as well.

The best time for consuming nuts and seeds is in the morning. Consult your Dietitian for the most beneficial personalized plan with quantity and timings for your body’s needs and preferences.

Anaemia is a condition in which your body has low haemoglobin levels and insufficient healthy red blood cells. Haemoglobin is a protein found in red blood cells that transports oxygen from the lungs to the tissues and rest of the body. Our body needs oxygen for energy and to perform functions. Anaemia develops when haemoglobin or red blood cell levels fall below the normal range.

Iron insufficiency is the most frequent condition that impacts both low- and high-income countries. Despite the fact, it is relatively easy to solve, it stays unresolved.

Our bodies require iron to function properly. Anaemia results from a lack of iron, which limits the body’s ability to transport and distribute oxygen. Iron deficiency symptoms include poor attention, fatigue, low energy and mood swings.

Women are more prone to anaemia due to iron deficiency in their bodies. Iron deficiency is more prevalent in women due to the menstrual cycle, blood loss, less absorption issues and pregnancy. They require more iron during pregnancy and lactation, thus iron supplements are recommended.

Anaemia is particularly common among countries with lower incomes due to unemployment and a lack of resources. Iron deficiency is an alarming situation, especially during pregnancy. Mortality rates in pregnant women with severe anaemia cases are rising. In less severe situations, low birth weight, poor brain development and premature delivery may occur.

Common Symptoms of Anaemia in Women:

Anaemia might be so minor at first that it goes unnoticed. Symptoms typically start and worsen as anaemia progresses. 

Symptoms may involve the following:

• Fatigue 
• Headache
• Dizziness
• Tiredness
• Brittle nails
• Cold hands
• Chest pain
• Rapid heart rate
• Physical weakness
• Shortness of breath
• Pale or yellowish skin
• Loss of concentration

Can anaemia be treated easily?

Anaemia can be mild, moderate, or severe, and it can be short-term or chronic. Anaemia is easily treated through diet, vitamins, and other lab treatments. In severe or long-term cases, an absence of oxygen in the blood can harm the body’s organs, brain cells, and heart health.

Iron supplements are frequently used as the first-line treatment since they are conveniently available and inexpensive. These supplements are prescribed to pregnant women to compensate for the deficit. There are numerous alternative treatments that could be done under the guidance of a senior doctor. 

A simple way to deal with anaemia is to consume enough iron-rich foods. Maintain the haemoglobin levels to avoid the onset of signs and symptoms. 

Some iron-rich sources include the following:

• Tofu
• Eggs 
• Lentils
• Turkey
• Spinach
• Potatoes
• Legumes
• Red meat
• Chickpeas 
• Mushrooms
• Whole grains
• Dark chocolate
• Iron-fortified cereals
• Green leafy vegetables

Focus on vitamin C-rich foods for the better absorption of iron in the blood such as oranges, kiwis, tomatoes, strawberries, lemons, bell peppers and so on.

If you feel fatigued, have low energy, or suspect any of the above-mentioned symptoms, you must visit your doctor. They will conduct tests to identify if anaemia is the issue, and then provide you with a treatment plan to address anaemic concerns based on your body’s needs.

MyPyramid or food pyramid are two dietary approaches designed by the USDA – United States Department of Agriculture to help people make healthier food choices. These systems have been used for many years to generate actionable guidance. 

The food pyramid first originated in Sweden in the 1970s and was adopted by the United States Department of Agriculture (USDA) in 1992. In 2005, the USDA modified it to develop MyPyramid, which had been replaced by MyPlate in 2011.

In 2005, the USDA presented MyPyramid, a revised version of the Food Guide Pyramid.

The food pyramid is a triangular-shaped dietary pattern that guides people on what to eat and how much to eat. It is a graphical representation of food groupings to help people make healthier meal choices. Food groups have been represented in ascending vertical lines to highlight the proper percentages of food groups.

The food groupings are organized into five major sections to make the diet chart easier to read. It is divided into the following groups:

1. Grains
2. Fruits
3. Vegetables
4. Protein
5. Dairy
6. Fats, oils and sweets

Grains:

Grains are placed at the bottom of the pyramid, which reflects the largest portion of the food group. This group assures the importance of whole grains as indicated in portions for the fibre and nutrient content. Whole grains include whole-wheat bread, cereals, brown rice, oatmeal, quinoa and whole-wheat pasta. It provides 6-11 servings of whole grains per day.

Fruits:

Fruits are placed above grains in the pyramid, representing the second-largest food group. This group offers a variety of fruits of different colours that will benefit your body with fibre, vitamins, minerals, antioxidants, and natural sugars. Oranges, grapes, peaches, mangoes, bananas, apples, berries, and melons are some examples of fruits. It provides you with 2-4 servings of fruits every day.

Vegetables:

Vegetables are placed above grains and alongside fruits in the pyramid. This group incorporates colourful veggies into your diet to provide your body with essential nutrients. It contains green leafy vegetables, tomatoes, bell peppers, cauliflower, cucumber, broccoli, carrots, and radishes. It offers 3-5 servings of vegetables each day.

Protein:

The protein group is placed above the fruit and vegetable section. This group emphasizes the need for lean protein in your diet for the endurance of your body and heart health. Consider a moderate portion of proteins and plant-based sources to reap the most benefits. Nuts, eggs, dry beans, lean meats, tofu, fish, poultry, and legumes are all included. It provides you with 2-3 servings every day.

Dairy:

The dairy group is placed above the protein section of the food pyramid. This group promotes the intake of dairy products or alternatives in order to obtain calcium and vitamin D to improve bone health. If possible, include low-fat or fat-free dairy products. Milk, yoghurt, cheese, soy milk, fortified milk and almond milk are all included in the diet. It provides 2-3  servings every day.

Fats, oils and sweets:

The fats, oils, and sweets group is represented by the small portion at the peak of the pyramid. This group is making it very clear to limit sugar and unhealthy fats in the diet because they lead to weight gain and other serious health problems. Butter, margarine, sweet snacks and desserts are some examples. It clearly states ‘use sparingly’.

A short guide to food groups with quantities and examples:

Notes:

• 1 cup is about 250ml.
• 1 dish is about 250-300ml.
• 1 tael is about 40 grams (uncooked meat).
• 1 standard bowl equals 1-2 cups normally.

It is important to point out, that these guidelines are intended for healthy individuals. Individualized recommendations should be received from Registered Dietitians for people with chronic health conditions based on their history and body needs. 

A balanced and nutritious diet involves choosing wise food choices from all food groups and taking individual nutritional needs into account. The visual representation of food group servings differs from person to person and depends on factors such as age, gender, activity level and health status. Consulting a Registered Dietitian would be a wise and good move.

“Eat the right food in the right portions.”

According to recent research, junk food appears more appealing than healthier alternatives. One of the most difficult challenges people face is switching their eating habits to healthier ones.

There are several reasons why people prefer to eat fast food despite making healthier choices for their bodies. Some people like the taste of fast food, while others prefer its convenience. Some people are too busy to cook healthy food for themselves, so they switch to fast food.

Junk food can lead to obesity, but it has become more common in our daily lives due to our hectic lifestyles. Life may get overwhelming when you are managing school, sports, and hanging out with friends and family.

Fast food can be nutritionally deficient but high in calories. Overeating fast food items has been shown to have a harmful impact on your health in the long term and cause serious issues.

Junk foods include fast-food burgers, pasta, pizza, lasagna, french fries, fried chicken, and packaged foods such as chips, biscuits, cakes, and sweetened drinks such as soda and soft drinks. It also includes fatty and processed foods like frozen meals etc.

Factors that influence fast food consumption:

There are many reasons why everyone prefers fast food over nutritious meals. Here are some of the factors that influence fast food consumption:

• Taste
• Habit
• Routine 
• Marketing 
• Affordability 
• Convenience
• Social factors
• Peer influence
• Emotional eating
• No cooking skills

Taste:

A combination of sweets, salt, fats, and flavours gives fast food its appeal and taste.

Habit:

Some people develop their taste buds by eating primarily fast food, and it may be challenging for them to switch entirely to healthier alternatives.

Routine:

People make it a habit to eat from outside due to their hectic work schedules.

Marketing:

Fast food owners spend a lot of money on advertising and marketing to make their cuisine more appealing and tempting to the public. It attracts customers with attractive slogans that offer unique deals and discounts. 

Affordability:

Fast food is a less expensive option than restaurant dining, hence some individuals prefer it because their budgets are limited. 

Convenience:

Fast food is ideal for people who want a quick lunch and dislike waiting for meals because it is readily available, convenient to consume and ordered.

Social factors:

People prefer this quick food alternative for social gatherings and celebrations due to its convenience. 

Peer influence:

Peer and social pressure from friends and family may contribute to common fast food consumption.

Emotional eating:

Fast food can also contribute to emotional eating during stress or mood swings, commonly known as comfort food.

No cooking skills:

Some people do not know how to cook and are unwilling to pick up due to time constraints.

There are many additional alternatives that are not unhealthy because they are prepared using low-calorie and nutrient-dense ingredients. Make healthier choices by reading menu cards and food labels while grocery shopping. Consult a healthcare expert for the best advice.

Fasting is not consuming calories for a short period of time. There are numerous diets to lose weight, but they are not as effective and you may regain weight if you stop following them.

Some people fast to lose weight, whereas some fast to detoxify their bodies. If you are considering fasting to lose weight, reconsider again. The weight loss may not persist, and you might regain your weight once you return to your normal routine.

Fasting is not an effective way to lose weight because it may not result in long-term weight loss. It may lead to losing water weight and muscle mass, which is not healthy.

Fasting can be beneficial to some people, but it all depends on the type, individual needs, and how they follow it. Intermittent fasting methods are usually followed for fasting and are an effective way.

Is it safe to fast?

Fasting can be both safe and beneficial if followed in a healthy way. Your body requires specific nutrients to function properly. If you are not getting enough nutrients to maintain your body, you may have fatigue, constipation, dehydration, muscle loss and other health issues. 

Most of the fasting methods are not long-term safe and effective. As a result, it is not suitable for everyone, including pregnant and lactating mothers and individuals with serious medical conditions.

There are many possible health benefits if you follow your diet correctly. Consult your Dietitian for the best advice, since she may advise you based on your history, body needs and preferences.

Prolonged fasting risks:

Limiting calories for a prolonged period of time is not safe and can contribute to future weight gain while increasing your appetite and slowing your metabolic rate. 

Risks associated with long-term fasting include the following.

• Dizziness
• Intolerance
• Muscle loss
• Constipation
• Dehydration
• Drop in blood sugar
• Electrolyte imbalance
• Decreased metabolic rate

These are some of the risks associated with fasting for a long period of time or eating low-calorie diets to reduce weight. Some people, such as pregnant and breastfeeding mothers, diabetics, the elderly, youngsters, and those with serious medical conditions, should not fast without consulting a doctor. 

What factors must be considered when fasting to lose weight?

Fasting can help you lose weight, but there are certain factors that need to be considered. Here are a few examples:

Nutritional needs:

Plan a healthy diet that provides your body with the nutrition it needs while fasting.

Physical activity:

Physical activity combined with fasting may deliver effective weight loss results.

Health status:

Fasting may not be appropriate for people with major health conditions such as diabetes, heart disease, pregnancy, or lactation.

Variability in individuals:

Fasting varies from person to person, some people see major results while others may not.

Consistency:

If you want the desired results, consistency is key to achieving your health goals.

Patience:

Every process takes time, and you must be patient throughout.

It is essential to get expert guidance before beginning a fast. They can provide you with an eating and exercise regimen as well as important instructions based on your body’s needs and medical history.