Monthly Archives: July 2017

How Coconut Oil Helps To Reduce Your Belly Fat

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Do you want to get rid of belly fat but want some natural solution?

Coconut oil is the world’s most weight loss user-friendly fat. It has the combination of fatty acids which have significant effects on metabolism. Several studies show that just by adding coconut oil to your diet, you can lose fat, especially the “dangerous” fat in the abdominal cavity.

This article explains how coconut oil can help you lose weight and belly fat.

In today’s world, Obesity is an increasing problem, particularly in western society. Carrying extra weight is dangerous for your health.

Abdominal obesity can be hazardous. If left unchecked, this form of obesity can lead to more serious issues in the future which include the increased risk of coronary events, cardiovascular disease, and Type 2 diabetes, etc.

Getting rid of belly fat can be very frustrating and challenging, but coconut oil may help you.

It has been proven that coconut oil can have a positive effect on abdominal obesity, especially in women. In a study, for 12 weeks, 40 females (all 20 to 40 years old) were given both coconut and soybean oil supplements. All participants have to do daily exercise and should be on a low-calorie diet. In the end, it has been shown that groups consuming coconut oil supplements reported a daily decrease in waist circumference. Since coconut oil increases energy, it’s also a favourite oil for gym-goers looking to build muscle mass.

Coconut Oil is High in Medium Chain Triglycerides, Fatty Acids That Boost Metabolism

The benefits of coconut oil are exploding amongst doctors and fitness enthusiasts.While some oils contain long-chain fatty acids, coconut oil contains medium-chain saturated fatty acids (MCFAs).

They are metabolised differently than their long-chained cousins.

They begin in the digestive tract and are routed to the liver.From the liver, these acids will then be turned into ketone bodies or consumed for energy.Ketone bodies are water-soluble molecules that provide energy to your brain, muscles, and kidneys.

Another benefit is that they’ll help keep your blood sugar steady.

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 Coconut oil can boost your Metabolism

Healthy fats in your diet can help stimulate your metabolism. But not all fatty acids are going to mean healthy-boosting benefits for your body.Long-chain fatty acids can be difficult for the body to transfer into energy. So the body will choose to store these acids as fat. Long chain fatty acids do not help in oxidising body fat, but MCFAs helps your body oxidise fat.Once consumed, MCFAs are immediately utilised as energy.

One study revealed that participants who daily take 1-2 tablespoons of MCFAs burned an average of 120 extra calories per day.

Another study was done on rats which showed that rats who were fed medium-chain fats gained 23% less body fat (and 20% less weight) as compared to mice who were fed long-chain fats.

After consuming medium-chain triglycerides for a 30-day trial, similar studies show improved energy expenditure in overweight humans.

Coconut oil can also help in digestion and assist the body to absorb fat-soluble vitamins, which leads to improved absorption of essential vitamins and minerals.

Coconut Oil Can Reduce Appetite, Making You Eat Less without Trying

If your body loses more calories than it consumes, that helps in losing fat.Coconut oil helps manage weight by suppressing your appetite. It increases satiety. You’ll feel fuller for a longer period.And the fuller your body feels, the fewer calories you’ll ingest.

In theory, you’ll decrease your daily caloric intake, which may suppress your desire to snack or binge.In one study, six healthy men were placed on a high MCFA diet.

The results showed that each man ate an average of 256 fewer calories per day. These results are partially due to medium-chain fatty acids.

Studies show that animals who are on MCFA diet ingest less food than animals on long-chain fatty diets. A significant finding hasn’t yet been identified, but studies suggest that the appetite-suppressing effect of MCFAs may be due to a hormone.

Some hormone is released after MCFAs are consumed, which would then make your body feel full and satisfied.

Other studies suggest that coconut oil works to kerb the appetite, due to the ketone bodies that your liver produces after ingesting the oil.

Easy Steps to Maintain a Balanced Diet

Healthy Diet Pyramid

What is a balanced diet?

A balanced diet is a diet that gives your body the nutrients to function properly. It consists of macronutrients like protein, carbohydrates and fat along with micro nutrients which include vitamins and minerals.

The importance of balanced diet:

A balanced diet is essential for the body to function properly. The body needs the vitamins and minerals for the maintenance of cells, tissues, and organs. A balanced diet also helps in maintaining a healthy weight, reduces body fat, provides your body with energy, promotes good sleep, and eventually gives a feeling of well-being.

Why do we need to have a healthy balanced diet?

Eating a healthy, balanced diet plays a significant role in maintaining good health. The most important of all is to have the equal amount of vitamins and minerals. Examples are thiamine (vitamin B1) needed for improving metabolism found in legumes, nuts, and seeds, etc.

Ascorbic acid (vitamin C) aids in iron absorption and protects the immune system and is found in fruits like citrus fruits and vegetables like tomatoes, potatoes, lettuce, etc. dairy cobalamin (vitamin B12) for making new cells, found in meat, poultry, fish, seafood, eggs, milk and dairy products. Vitamin A is a fat-soluble vitamin found in foods like sweet potatoes, carrots, dark leafy greens, bell peppers, fish, liver, and tropical fruits, etc

Ways to maintain a balanced diet chart:

Regarding what to include in your diet so as to maintain a balanced diet, don’t just follow the trend, it is you who know what works best for you, so we believe that you must customise your diet based on your daily schedule and your food choices. Generally speaking, Greens, Fruits, Lean Meat, Fish and Nuts are very healthy options to maintain a balanced diet, so try to include at least three of them in your daily. Maintaining is the hardest part we must admit, but it is not impossible.

So, have a look on some of the easy steps to keep a healthy diet.

1. Correct your mealtime

We should eat five small meals in a day with a gap of 3 hours between each meal. A difference of more than 3 hours will increase the stress hormones cortisol that will let the body store fat in the belly.  Food eaten at the right time will also help in better digestion.

Eatwell guide 2016 FINAL MAR23

2. Activities during the day will reduce weight

If you are physically active during the day, it will assist you in reducing weight, and you will feel less lethargic. If you are inactive and lacking in physical activity than your body requires some weight loss exercises to pump you up. We believe the best way to work out is to enjoy it. Find out what you like doing and challenge yourself. Sometimes, a walk in the park on the weekend is almost as good as your holiday getaways.

3. Replace processed foods with fruits and veggies

Fruits and vegetables are the natural foods that will help the body to function properly. Processed foods are unhealthy for our body and contain added sugar, salt, and fat. If you did not eat any greens at your lunch, try to add more greens and fruits in your later meals. So, include fruits and vegetables that are low in fat which help in weight loss.

4. Proteins and Proteins

If you want to maintain your weight, add more proteins to your diet as protein takes more time and energy to break down in the body.

5. Cut down that sugar in your tea/ coffee

Sugar is the lead villain to increase your waistline in the body. Sugar is addictive like a drug to most of the people, who like to add the sweet sugar to their favourite foods. Too much consumption of sugar may cause diabetes, insulin resistance, heart disease, obesity among many lifestyle disorders.

6. Everything in moderation

Let’s admit it; indulgences are one the greatest joys of our existence. So, go for that pizza or cheese cake once in a while, just doesn’t overdo it.

7. Cut out bad habits

Last but not the least; you need to cut down bad habits such as smoking and drinking.

Is Too Much Protein Bad for Your Health

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Overview:

Protein is an essential macro nutrient needed by the human body for growth and maintenance. It’s an essential nutrient. Unlike carbohydrates, which is a nonessential nutrient, which means you don’t have to have any. With carbs, you can make whatever you need. With amino acids, you have to take some of them in. Protein requirements are much less than what people have been consuming.

The current recommended dietary allowance (RDA) for protein is 0.8 g protein/kg body weight/day for adults (for children 1.5 g protein/kg body weight/day, and for adolescent’s 1.0 g protein/kg body weight/day). However, high protein diets are promoted intensively by the nutritional supplements industry, and they are considered to be “the gold standard” by many athletes (especially bodybuilders) for muscle development and body fat loss.Foods contain higher amounts of protein are fish, poultry, lean red meat (beef/pork/lamb), soy foods such as tofu and tempeh, eggs, dairy, nuts & nut butter and legumes (beans, peas, lentils and peanuts)

Protein provides four calories per gramme. The human body can do three things with protein calories; put protein in fat stores, use it as an energy source or use it to carry out functions vital to life.Proteins that are incomplete (plant products) can be combined with corresponding proteins that carry the missing amino acids to form a complete protein. Examples of incomplete protein are grains, cereals, and vegetables. To complement these proteins, you would combine beans with grains, or nuts with cereal.

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Studies show that the healthiest diet is one that is high in carbohydrate, low in fat, and adequate in protein. Increased consumption of whole grains, fruits, and vegetables is recommended for weight control and preventing diseases such as cancer and heart disease.

But there are some negative aspects of your health if the protein is taken in high quantity. Some body builders start taking high protein diet, protein shakes and other items. We advise you not to take these things because these are associated with a severe health issue. Remember, “Excess of everything is bad.” Have a look on some of the problems that might occur if you take too much of protein:

Health issues associated with excessive protein intake:

Osteoporosis-

A high protein intake can contribute to osteoporosis. The theory is that the protein increases the acid load in your body, which then causes the body to take calcium out of the bones to neutralise the acid.

Protein intake affects bone in several ways:

 1) it provides the structural matrix of bone,

 2) it optimises IGF-1 levels,

 3) it is reported to increase urinary calcium, and

 4) it is said to increase intestinal calcium absorption.

Elevated protein intake is known to encourage urinary calcium losses and has been shown in cross-cultural and prospective studies to increase the risk of fracture.Calcium-rich plant foods include leafy green vegetables, beans, and some nuts and seeds, as well as fortified fruit juices, cereals, and nondairy milk.

Cancer-

Colorectal cancer is one of the most common forms of cancer and is among the leading causes of cancer-related mortality. Long-term high intake of red meat is associated with significantly increased risk of colorectal cancer.

Impaired Kidney Function-

Dietary protein intake can modulate renal function and its role in renal disease has spawned an ongoing debate in the literature. Over a period, individuals who consume large amounts of animal protein, risk permanent loss of kidney function. A few researchers reported that high-protein diets were associated with a significant decline in kidney function. The kidney-damaging effect was seen mainly with animal protein. Plant protein had no harmful effect.

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Heart Disease-

 The relationship of dietary protein distinguished by animal versus vegetable origin with the risk of coronary heart disease (CHD) has shown conflicting results. It is surprising since the type of protein has been demonstrated to influence cardiovascular risk factors such as hypertension.  Typical high-protein diets are extremely high in dietary cholesterol and saturated fat. The effect of such diets on blood cholesterol levels is a matter of ongoing research.

According to some researchers, meals high in saturated fat adversely affect the compliance of arteries, increasing the risk of heart attacks.Despite the fact that high protein diet is needed in several pathological conditions like malnutrition, sarcopenia, etc. but for healthy individuals excess of protein in the diet can prove harmful.

How to maintain best workout routine and diet plan?

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So you have decided to step towards a healthy lifestyle and worked out a workout and diet routine. To be honest, initially, it is going to be really hard for you to stick, to the plan because you will be highly distracted by the comfort of your couch and temptation of your favorite junk food. What would you do?

Best Workout Routine and Diet Plan:

Here are some of the ways that you can stick to your workout routine and diet plan-

  1. Motivate yourself:

Rather than exercising to lose weight, exercise because you love to exercise or because you love being fit. People who are able to hit their workout session with this attitude are more likely to stick to their workout and diet plan as compared to the people who go to the gym for the sake of it.

Exercises-to-do-while-on-The-GM-Diet-Plan

  1. Take one step a time:

Just because you have a workout and diet plan doesn’t mean that you have to stick to each and every point of it from the beginning. Naturally a new plan is going take some time to properly execute, so don’t over-stress yourself and take tiny step at a time. Besides, if you will do too much of exercise in just first time you are likely to end up with sore, injured muscles which can discourage you. In the beginning take things, easily; may be start by running less than a mile for a week and then when it becomes easy for you challenge yourself.

  1. Mix things up:

Don’t stick to a single exercise for the whole session try mixing different exercises. This will not only make things interesting for you but you will be able to exercise different muscles of your body in a single session. Also when you are doing strength training make sure you switch different machines.

  1. Tag along a friend:

When you cannot get up off the couch and jump on the treadmill, a workout partner is just what you need to get you back on the track. It is easier for you bail out of gym but when you know your friend is waiting for you; it might give you the much needed push. In fact, even studied have showed that tagging a pal along is a great motivator.

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  1. There is no perfect combination of foods:

First thing when it comes to sticking to your diet is realizing that there no perfect diet or perfect combination of foods. Sure you should eat healthy food but ones in a while treat yourself to your favorite food item. If you want to eat more of your favorite food than moderate quality tries eating something that you didn’t plan to eat; this is a great way to divert yourself.

  1. Know the difference between hunger and craving:

You need to educate yourself about the difference between hunger and craving. In the end, you want to tag what you are feeling and patiently get over it without looking towards the food. Try to list down some of the things that had acted a powerful distraction when you wanted to divert yourself from food.

A Closing Thought:

Maintaining a perfect workout routine isn’t difficult; you just need to make up your mind for this. These were some of the basic steps that you need to follow to start with an ideal workout routine and diet plan.


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