Why is carbohydrate cut off from a weight loss diet?

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Why is carbohydrate cut off from a weight loss diet?

3:10 AM

Why is carbohydrate cut off from a weight loss diet? | Healthbiztips
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Why is carbohydrate cut off from a weight loss diet? | Healthbiztips

So, you're questioning why we limit the very thing that made you chubby in the first place. That's a very good inquiry.

You probably want to shed off some extra weight. If so, you may be thinking of a balance between a proper diet and a regular exercise regimen. You're desire to get fit and fab is so strong but then, there's this 4 delicious donuts which you didn't bother to eliminate before starting your diet commitment. Now, you're probably telling yourself that something is wrong with the donuts because you find yourself eating them.

The power of cravings can ruin your diet
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When the topic of dieting to loose weight is tackled, carbohydrate is usually evicted. You probably heard how some people severely cut or completely abstain from rice, pasta, bread, and other carbohydrate rich source during dieting. You're probably wondering what makes this essential macronutrient so bad?

@healthbiztips by Arlene Gentallan | Healthbiztips | Health blog

Carbohydrates are the top culprit of food cravings.

Sugar can be very addicting and rewarding to a person. In fact, studies reveal that sugar can be as addicting as illicit drugs and alcohol. Our brain responds to our intake of sugar by releasing dopamine, a hormone which makes us feel euphoric.

Sugar addiction is not simple matter. A research reveals that sugar can be more addictive than cocaine.

Let me tell you, if you're gonna set a goal to loose weight and have to battle cravings with discipline, then, might as well limit those things that can induce addiction in the first place.

Carbohydrate per gram, pumps your body with 4 calories. When your calorie consumption exceeds your calorie consumption, it can show up on your weight.

Cookies, pasta, cakes, pies, potatoes, soda, rice, baked goods, and candies are rich in carbohydrates.

Popular diet to loose weight limits carbohydrate intake

An very good example of a diet that has gained popularity as an effective way to loose weight by limiting carbohydrate and sugar in the diet is called ketogenic diet in which an individual consumes more protein and fats to enhance the body's ability to burn fat cells.

Is coco sugar better than white and brown sugar?

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Is coco sugar better than white and brown sugar?

8:42 PM

Is coco sugar a healthy alternative? | Healthbiztips

Coco sugar is more expensive than brown and white sugar. Are you wondering what makes it so special? Does it really live up to it's price tag or is it's acclaimed health benefits or is it just a marketing strategy.

Is coco sugar better than white and brown sugar? | Healthbiztips
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@healthbiztips by Arlene Gentallan

Coco sugar (also known as palm sugar) reputedly contains higher amounts of nutrients compared to typical sugar. In fact, since brown sugar and white sugar contains empty calories, they are no match when compared to coco sugar's nutritional value.

Coco sugar is made from the sap of the coconut paml as opposed to white and brown sugar which comes from sugar cane.

However, the nutritional value a person gets from just a single serving of coco sugar is not enough to be significant. You have to consume a large quantity of coco sugar to obtain a significant amount of nutrients, but since coco sugar contains almost the same amount of calories with typical sugar, it is not desirable.

White sugar and brown sugar have no nutritional value.

Another awesome thing about coco sugar is it has low glycemic index which makes it appealing for people afflicted with diabetes because it's consumption won't spike blood sugar as fast as conventional sugar will.

Coco sugar contains fiber.
When you use coco sugar as a sweetener, you're also taking in inulin, a type of soluble fiber.

Inulin has many health benefits. It supports good digestion, promotes the growth of good gut bacteria, relieves constipation, and helps manage diabetes.

I was very disappointing to know that 1 tsp coco sugar contains just a trace amount of inulin which makes it insignificant. According to research, an intake of 30 gram inulin is necessary to gain considerable health benefits.


Why switch to coco sugar?

We've bought coco sugar and gave it a taste test. When it comes to satiety, coco sugar has a great advantage over brown and white sugar. I dare say because my milk tea tastes better with coco sugar.

Coco sugar looks decent enough if you're after that smooth and none overpowering sweetness, but at a considerably higher price.

Is coco sugar a healthy and guilt-free alternative to white and brown sugar?

You may be hoping for a "yes" but you see, it doesn't work that way.

It is a fact that coco sugar has substantial nutrient and fiber content. But, you see, coconut sugar still contains calories.

1 teaspoon of coconut sugar pumps your system with 15 calories. 1 teaspoon white sugar gives you 16 calories. On the other hand, 1 teaspoon brown sugar delivers approximately 17 calories.

If you're looking for a healthier sweetener and coco sugar is within your budget, then it's okay to buy it. However, do remember that it's still a sugar.

I'd like to point out that the nutrient and inulin content of coco sugar also varies by manufacturer.

How much calories do you burn while sleeping?

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How much calories do you burn while sleeping?

8:28 PM

How much calories do you burn when you sleep? | Healthbiztips

You may not achieve your weight loss goal by dozing on your supposed gym workout, but hey! You're still burning calories while you're sleeping!

How much calories do you burn while sleeping? | Healthbiztips
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@healthbiztips by Arlene Gentallan

How much, you'd ask? Well, that depends on several factors such as your weight, number of hours of sleep, and body temperature.

The heavier you are, the more calories you burn while sleeping.

The greater the number of hours you spend sleeping soundly, the more calories you burn. But, don't over do it and sleep more than the recommended period as this can backfire on your health.

The higher your body temperature while sleeping, the more calories you burn.


What's your weight in pounds?

With every pounds, you burn about .42 calories every hour while resting.

So, if you weight about 45.4 kg which is equivalent to 100 lbs, then you are burning 42 calories per hour. In a sound 8 hours of sleep, you're burning a total of 336 calories.

I'd say that's not bad. In fact, that's more than what a naive person would guess.

Why do we have so much energy expenditure while we are sleeping?
While you are sleeping, several mechanisms in your body becomes more active like cell and tissue repair. Your brain, which constitutes about 20% of your body's daily calorie expenditure, remains active while you are sleeping.

If you want to lose weight, I highly recommend, you get enough sleep.


Let's compare the calorie you burn when walking so you don't have any good excuse to sleep the entire day.
When you walk, you burn about about 1 to 2 calories per pound each hour. Of course, the amount of calories you burn still depends on factors such as your weight, how fast you walk, temperature, etc. It doesn't take a genius to realize that when you engage in physical activity, you burn more calories than when you are sleeping.

So when you weigh about 45.4 kg or 100 lbs, you burn about 100 to 200 calories every single hour you walk.


Now, walking for an entire 1 to 3 hours may sound too tough for a lazy person or let alone to a normal chair-ridden person. Sad to say, there's no alternative to the health benefits you get when you become physically active.

If you want to lose weight faster, then engaging in physical activity is the key. For example, a 120 lb person burns roughly 100 calories in just 10 minutes of running.


If you're spending the right amount of time sleeping, then you're doing yourself a huge favor. Sleep is more than just a treat, it's an vital predictor of good health which sadly some people, especially the working class, don't get enough. But, don't forget the benefits of physical activity if you'd like to shed off your extra weight.

Is chia seeds effective to loss weight?

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Is chia seeds effective to loss weight?

1:21 AM

How effective is chia seeds in terms of lossing weight? | Healthbiztips

Chia seeds' effectiveness for weight loss lies in it's high fiber and protein content.

2 tablespoon (equivalent to 1oz) chia seeds boasts a whoopin 9.8 g fiber and 4.69 g protein.

Is chia seeds effective to loss weight? | Healthbiztips
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@healthbiztips by Arlene Gentallan

Chia seeds' fiber content is so incredibly high that just 2 tbsp of it meets a third of your daily fiber needs.

Fiber is good for digestion. It absorbs water and fat which fills up space in your gut, making you feel full and satisfied.

Protein in the diet reduces cravings so you don't end up ruining your weight loss commitment.

How much calories does chia seeds contain?

Chia seeds contains high amount of calories. Every 2 tbsp contains approximately 150 calories.

It is a known fact that in order to lose weight, your calorie expenditure must exceed your caloric intake.

Even so, chia seeds' exceptional fiber, mineral, antioxidant, and protein content can not be set aside.

The trick to successfully lose weight with chia seeds is to use this superfood as a replacement for calorie-rich foods and beverages such as soft drink and milk tea.

So, instead of drinking your regular dose of carbonated beverage and coffee shake, switch it to lemon water with chia seeds.

In place of chocolate chip cookies for snack, why not opt for a chia seed bread?

Instead of milk shake, why not make a blueberry with chia seeds smoothie instead.

Our food choices greatly determines if our weight loss effort will succeed or not.


Chia seeds' potential for weight loss lies in it's amazing health benefits, however, do realize that chia seed in itself is not an all-in one solution. Note that a weight loss attempt is usually futile without the combination of diet, exercise, determination, and motivation.

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Is Tea an effective Weight Loss drink?

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Is Tea an effective Weight Loss drink?

5:54 PM

Tea for Weight Loss - Healthbiztips

When it comes to weight loss drinks, tea is among the healthy beverages that stands out. Drinking tea boosts the body's metabolism, hastens fat burning, lowers bad cholesterol, and prevents premature aging.

This traditional Chinese beverage has spread from Asia across the world with it's miraculous health benefits.

Tea for Weight Loss - Healthbiztips
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@healthbiztips by Arlene Gentallan

Many people don't know that green tea, black tea, white tea, and oolong tea are all derived from the same plant called Camellia sinensis.

Let's find out how tea got it's reputation as the "weight loss drink"

1. Tea is a healthy drink.

It goes without saying that tea is a rich source of antioxidant polyphenols, flavonoid, and catechins which not only aids in fat burning and weight loss, it also has many health benefits. Among it's notable health benefits are it's ability to prevent signs of premature aging, reduce bad cholesterol in the blood, boost metabolism to speed up weight loss, and, prevent the development of cancer.

2. Green tea is the queen of weight loss drinks.

Among the tea that's made from Camellia sinensi, green tea stands out among people wanting to lose weight. Green tea contains the highest percentage of antioxidant because it has undergone the least oxidation so it retained most of it's nutrients and potent components.

Green tea, particularly those that are least oxidized, are green in color. If you come across green tea that are dark or golden in color, that means those have undergone more oxidation.

3. Boosts metabolism and hastens fat burning.

Tea contains caffeine, a chemical stimulant that speeds up the process at which fat and calories are burned by the body. Studies shows that drinking tea helps reduce bad cholesterol.

All-natural tea is a great substitute to sugary and carbonated drinks that are notoriously high in calories. Sugar is addicting but tea is calming and refreshing.

4. Inhibits fat absorption

Tea contains catechins which reduces the gut absorb of lipids from the foods we eat. This amazing property of tea when it comes to fat absorption is one of the main reason it is effective as a weight loss drink.

Studies reveal that green tea's most potent catechin is EGCG when it comes to inhibiting the absorption of lipid from the intestines.

5. How should you drink your tea to help you lose weight?

If you want to reap the most benefit our of a cup of tea to help you on your weight loss journey, then, you should consume your tea with no added sugar or milk.

Bubble tea or milk tea is gaining popularity especially to the working class. However, indulging on this type of tea drink is not a healthy option and can actually make you fat, as each serving can pump your system with an outrageous amount of calories.

So, if you want to lose weight, you'd better drink your tea plain. I suggest you drink your tea warm to improve your circulation and facilitate good digestion.

Never drink tea in an empty stomach if you want to lose weight. You should always drink it with a meal. The reason behind this is if you drink tea in an empty stomach, then this will stimulate the release of gastric acid which can lead to stomachache. It can mimic hunger fangs so may end up eating more.

Also, tea contains caffeine which can irritate your stomach lining and lead to ulceration if you tend to drink it on an empty stomach.

If you can't bear the astringency of tea, skip sugar and creamer. Instead of calorie loaded sweetener, why not try natural healthy adds-on like lemon, calamondin, or mint leaves.

6. When is the best time to drink tea to lose weight?

You may be wondering when is the best time to drink tea to lose weight.

I recommend you drink tea early in the morning to boosts your metabolism which will enable you to burn more calories as you go about your day.

Drinking tea everyday is generally safe and healthy.

Drinking 2-3 cups of tea is good for your overall health.

7. How to make a tea?

Green tea is a refreshing drink that's very easy to make.

There is a wide selection of green tea brand in the market to choose from. You can opt for a tea bag, dried tea leaves, matcha, or fresh Camellia sinensis leaves.

To make tea drink, simply put the recommended amount of fresh or dried tea leaves or 1 bag of tea in a cup of water, then pour in hot water.

Let it brew for 2-3 minutes.

Enjoy!

8. How to make tea and lemon weight loss drink?

Adding lemon to your cup of tea boosts it's weight loss property since lemon lowers blood sugar and cholesterol.

Lemon's sour taste counteracts tea's astringency so it becomes more palatable to people who are not used to the natural taste of tea.

Simply make a cup of hot tea then squeeze in your desired amount of fresh lemon juice to add zing and flavor.

You may also want to check out these blog posts:

L-carnatine: Fat Burner?
3 Health Benefits of Green Tea you should Know
This much Green Tea can Damage your Liver
10 Foods that will help you Loose Weight
10 Weight Loss Tips
Eat Slowly to Loose Weight
12 Promising Tips to Loose Extra Weight
How High-protein diet Boosts Weight loss
Green coffee bean extract for Weight loss

Health Benefits of Chia Seed

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Health Benefits of Chia Seed

1:35 PM

Health Benefits of Chia Seed - Healthbiztips

Chia seed belongs to the mint family. It's color can vary from white, brown, to grey. Packed in these small seeds are amazing health benefits and nutritional value.

Health Benefits of Chia Seed - Healthbiztips
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@healthbiztips by Arlene Gentallan

According to the USDA, 1 oz or 2 tbsp chia seed is packed with:

• 138 kcal calories
• 4.69 g protein
• 8.71 g fats
• 11.94 g carbohydrate
• 9.8 g fiber
• 179 mg calcium
• 2.19 mg iron
• 95 mg magnesium
• 244 mg phosphorus
• 115 mg potassium
• 5 mg sodium
• 1.30 mg zinc
• 6.7 g polyunsaturated fatty acids

Chia seed has a long history dating back to the ancient Mexican civilization of Maya and Aztec. This superfood has traditionally been used by warriors during ancient times to maintain their stamina since it contains a lot of health benefits.

In fact, chia is derived from the Mayan word for strength.

Let's look into what makes this superfood worth your attention.
Health benefits of chia seed:


1. Weight loss

Chia seed is a popular vegan weight loss superfood, however, did you know that this seed is considered high in calories. 2 tbsp chia seed fuels you with 138 kcal.

It's weight loss property lies in it's fiber content. The same 2 tbsp chia seed gives you a whooping 9.8 gram fiber which is about a third or your daily fiber requirement. That's an enormous amount of fiber packed in just 1 oz serving.


2. Fiber

Chia seed has a stunning fiber content, which is important for your gut health by reducing the risk of gastrointestinal problems like colon cancer and constipation.


3. Makes you feel full

Chia seed absorbs water which enables it expand in size by forming a thick gel-like coating. This can take up a considerable amount of space in your stomach which can make you feel full for a longer period of time.

This is the same reason why consuming too much dry whole chia seed without adequate fluid intake is not good.

4. Protein

Chia seed is packed with 4.69 g protein per 2 tbsp. A high protein diet aids weight loss by reducing appetite and preventing food cravings.

5. Blood thinner

Chia seed is a natural blood thinner. It can prevent dangerous blood clots from forming in the body which reduces the risk of heart attack and stroke. However, it is not ideal to be taken by people who are concurrently taking blood thinning medication, have bleeding disorder, or will surgery because it can cause excessive bleeding.

6. Omega-3 fatty acid

Chia seed is high in omega-3 fatty acid which has a lot of health benefits to your cardiovascular system.

7. Calcium

Chia seed is a rich plant-based source of calcium. Calcium, the most abundant mineral in the human body, is responsible for keeping your teeth and bones healthy.

In every ounce of chia seed, you get 179 mg calcium which is 18% of your daily calcium needs.


8. Phosphorus

2 tbsp of chia seed provides you with 27% of your daily phosphorus needs. Phosphorus is the second most abundant mineral in a human body that's responsible for keeping bones and teeth strong and healthy.

9. Magnesium

Chia seed is a rich source of magnesium, with 2 tablespoon providing about 24% of your daily magnesium needs.

Adequate intake of magnesium from the diet is vital to lower risk of hypertension, atherosclerosis, heart attack and stroke.

10. Antioxidant

Chia seed is a rich source of antioxidant that helps the body repair itself and prevent early sign of premature aging. Antioxidants also help the body to maintain healthy skin and hair.

11. Gluten free

Chia seed is gluten free, which means that people afflicted with  conditions which makes them intolerant to gluten like celiac disese can enjoy it's goodness.

How High-protein diet Boosts Weight loss

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How High-protein diet Boosts Weight loss

4:02 AM

How High-protein diet Boosts Weight loss - Healthbiztips

High-protein diet offers a lot of advantages to speed up weight loss. Switching to this type of diet curbs the appetite which prevents cravings. It also boosts the body's metabolism so more calories is burned.

How High-protein diet Boosts Weight loss - Healthbiztips
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@healthbiztips by Arlene Gentallan

A protein-rich meal takes longer to be emptied by the stomach so you feel full at a longer time, which in turn, prevents you from overeating.

A high-protein diet lowers the hunger hormone "ghrelin" in the body which consequently decreases your appetite and cravings.

Protein is of the three macronutrients our body needs as a source of calories and energy. Unlike the other two macronutrients, carbohydrate and fats, your body burns more calories in order to digest protein.


What is a high-protein diet?

In a high-protein diet, you are getting over 15% of your body's total caloric need from protein.


Related blog posts:

10 High protein snacks - Healthbiztips