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      "permlink": "effect-of-low-carb-diet-on-mental-health",
      "title": "EFFECT OF LOW CARB DIET ON MENTAL HEALTH",
      "body": "<html>\n<p>\r<br/>\r<img src=\"https://cdn.steemitimages.com/DQmT3dMAp6NF7JVZnykNaAG9i4GD41hQKci9RYKkmVqJYA9/pf-monikagrabkowska2-5.-egg-with-roasted-tomatoes-600x375.jpg\" alt=\"pf-monikagrabkowska2-5.-egg-with-roasted-tomatoes-600x375.jpg\"/><br/></p>\n<h2><strong>The food-mood connection</strong></h2>\n<p>The scientist claimed that eating low carbohydrates improves many health conditions.</p>\n<p>But does this LCHF nutritional strategy works for the brain as well?</p>\n<p>Let’s see what science suggest and scientist is claiming to be?</p>\n<h3></h3>\n<p>In today’s time, mental health problems like depression, anxiety, ADHD are rising rapidly. These conditions are caused due to chemical imbalances. Medications are important for severe cases, but we can argue that food affects our brain the most and it is the most powerful way to change brain chemistry.</p>\n<p>LCHF has proven to improve mood by improving blood sugar levels.</p>\n<p>Blood sugar levels have a dramatic effect on mood – both very low and very high blood sugar frequently come along with unpleasant mood changes. There is plenty of research that proves that improving blood sugar control improves mood and reduces fatigue. </p>\n<p>The current surge in mental health problems around the world in recent times closely linked to the pattern of many other so-called diseases of civilization. Many organizations are trying to blame animal protein and fat for our predicament, meat is not a food of concern it is an ancient, nutritious whole food that has been available since time immemorial.</p>\n<p>There is research that compared keto to low fat or high carb diet in 119 overweight subjects. As a result, they found that keto reduced a cluster of different symptoms that the researchers called “negative affect” like:</p>\n<ul><li>Depression</li><li>Fearfulness</li><li>Inability to concentrate</li><li>Memory problems</li><li>Insecurity</li><li>Crying easily</li><li>Inability to work well under pressure</li></ul>\n<p>Keto reduced negative effect to a much greater degree than the low-fat diet, indicating the benefits of keto over low fat, high carb diet for improving mood.</p>\n<h2><strong>ANXIETY DISORDERS</strong></h2>\n<p>Anxiety disorders include generalized anxiety disorder (excessive worry), panic disorder, post-traumatic stress, obsessive-compulsive disorder, and social phobia. There are various anecdotal reports which state that peoples are achieving significant relief from anxiety on LCHF and ketogenic diets. Anxiety reduction is one of the most common benefits of LCHF diets.</p>\n<h2><strong>REBALANCE NEUROTRANSMITTERS</strong></h2>\n<p>It is a known fact that high sugar consumption can mess with neurotransmitter levels in many ways. Diets too high in refined carbohydrates promote inflammation and oxidation, which shifts the brain into emergency mode. </p>\n<p>Keto/LCHF diets have been shown to regulate neurotransmitter levels.</p>\n<h2><strong>DEPRESSION</strong></h2>\n<p>Medicines that reduce inflammation and improve insulin resistance can effectively treat depression symptoms, suggesting that inflammation and insulin resistance may play an important role in the development or severity of depressive disorders.</p>\n<p>In 2017, the world’s first study of dietary intervention for clinical depression found that a Mediterranean style diet eased depression symptoms to a modest degree as compared to the typical modern diet, and the second study of a similar diet supplemented with fish oil noted benefits as well.</p>\n<p>These important studies demonstrate that dietary quality matters to mental health. </p>\n<h2><strong>BIPOLAR DISORDERS</strong></h2>\n<p>Bipolar disorders used to be called manic depression. They come in many forms, including bipolar type 1, bipolar type 2, and some common milder forms that don’t fit neatly into either category. All of these disorders are characterized by unstable mood patterns that include periods of increased intensity such as mania, irritability, or severe anxiety, usually alternating with periods of depression.</p>\n<p>A study of 121 people with bipolar mood disorders found that those who also have insulin resistance or type 2 diabetes face a harder road than those who don’t. Those with insulin resistance or type 2 diabetes were more likely to have chronic and rapidly cycling mood symptoms and were less likely to respond to the moos stabilizing medication lithium.</p>\n<p>Psychosis, Autistic spectrum disorder (ASD), Attention-deficit/hyperactivity disorders (ADHD), Alzheimer’s disease, and eating disorders. All disorders or diseases may be cured or prevented by LCHF or <a href=\"https://fuelx.in/why-keto-diet-is-better-than-carb-based-diet/\">keto </a>diet.</p>\n<p>Keto acts indirectly on the brain by improving blood sugar regulation and directly by protecting against oxidative stress, increasing blood flow to certain areas of the brain, and changing brain energy metabolism. The research shows that this does have big benefits for mood, mental health, energy, and brain health during aging.</p>\n<p></p>\n<p></p>\n<p>The information on this website has not been evaluated by the Food &amp; Drug Administration or any other medical body. We do not aim to diagnose, treat, cure, or prevent any illness or disease. Information is shared for educational purposes only. You must consult your Dietitian or Nutritionist before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition.</p>\n</html>",
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      "body": "<html>\n<p>\r<br/>\r<br/><img src=\"https://cdn.steemitimages.com/DQmcyH2LKcogci2JJoh9C9qvpgRpypddyMMVXjdKBr8FjDr/galaxy-z-fold2_highlights_kv_full_l.jpg\" alt=\"galaxy-z-fold2_highlights_kv_full_l.jpg\"/></p>\n<p>NETWORK     Technology    GSM / HSPA / LTE / 5G<br/>LAUNCH         Announced    2020, August 05</p>\n<p>Status              Coming soon. Exp. release 2020, September 18</p>\n<p>Weight            282 g (9.95 oz)</p>\n<p>Build               Glass front (folded), plastic front (unfolded), glass back, aluminum frame</p>\n<p>SIM                 Nano-SIM and/or eSIM</p>\n<p>DISPLAY    Type    Foldable Dynamic AMOLED 2X capacitive touchscreen</p>\n<p>Size               7.6 inches, 180.8 cm2 (~88.6% screen-to-body ratio)</p>\n<p>Resolution    1768 x 2208 pixels (~373 ppi density) HDR10+120Hz refresh rate</p>\n<p>Cover display:       6.23&quot;, Super AMOLED, 816 x 2260 pixels (25:9)</p>\n<p><br/>PLATFORM OS      Android 10, One UI 2.5</p>\n<p><br/>Chipset                 Qualcomm SM8250 Snapdragon 865+ (7 nm+)</p>\n<p>GPU                      Adreno 650</p>\n<p>No memory slot</p>\n<p>Internal                256GB 12GB RAM, 512GB 12GB RAM UFS 3.1</p>\n<p>Main Camera       Triple    12 MP, f/1.8, 26mm (wide), 1/1.76&quot;, 1.8µm, Dual Pixel         PDAF, OIS<br/>                12 MP, f/2.4, 52mm (telephoto), 1/3.6&quot;, 1.0µm, PDAF, OIS, 2x optical zoom<br/>                12 MP, f/2.2, 123˚, 12mm (ultrawide), 1.12µm Features    LED flash, HDR, panorama</p>\n<p>Video            4K@60fps, 1080p@60/240fps (gyro-EIS), 720p@960fps (gyro-EIS), HDR10+</p>\n<p>SELFIE CAMERA    Single    10 MP, f/2.2,</p>\n<p>Video            4K@30fps, 1080p@30fps, gyro-EIS</p>\n<p>SOUND            Loudspeaker    Yes, with stereo speakers</p>\n<p>3.5mm jack    No</p>\n<p>Tuned by AKG</p>\n<p>COMMS    WLAN      Wi-Fi 802.11 a/b/g/n/ac/6, dual-band, Wi-Fi Direct, hotspot<br/>Bluetooth    5.0, A2DP, LE, aptX HD<br/>GPS            Yes, with A-GPS, GLONASS, GALILEO, BDS<br/>NFC            Yes<br/>Radio          No<br/>USB            3.1, Type-C 1.0 reversible connector</p>\n<p>Bixby natural language commands and dictation</p>\n<p>Samsung DeX (desktop experience support)</p>\n<p>BATTERY    Type    Li-Po 4500 mAh, non-removable</p>\n<p>Charging    Fast charging 25W</p>\n<p>Fast wireless charging 11W</p>\n<p>Reverse wireless charging 4.5W</p>\n<p>Colors    Mystic Bronze, Mystic Black, Thom Browne Edition</p>\n<p><br/></p>\n<p>Price-1,74,000</p>\n</html>",
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  "block": 46803637,
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      "parent_permlink": "samsunggalaxyfold2",
      "author": "fuelx",
      "permlink": "galaxy-z-fold2",
      "title": "Galaxy Z Fold2",
      "body": "<html>\n<p>\r<br/>\r<br/><img src=\"https://cdn.steemitimages.com/DQmcyH2LKcogci2JJoh9C9qvpgRpypddyMMVXjdKBr8FjDr/galaxy-z-fold2_highlights_kv_full_l.jpg\" alt=\"galaxy-z-fold2_highlights_kv_full_l.jpg\"/></p>\n<p>NETWORK     Technology    GSM / HSPA / LTE / 5G<br/>LAUNCH         Announced    2020, August 05</p>\n<p>Status              Coming soon. Exp. release 2020, September 18</p>\n<p>Weight            282 g (9.95 oz)</p>\n<p>Build               Glass front (folded), plastic front (unfolded), glass back, aluminum frame</p>\n<p>SIM                 Nano-SIM and/or eSIM</p>\n<p>DISPLAY    Type    Foldable Dynamic AMOLED 2X capacitive touchscreen</p>\n<p>Size               7.6 inches, 180.8 cm2 (~88.6% screen-to-body ratio)</p>\n<p>Resolution    1768 x 2208 pixels (~373 ppi density) HDR10+120Hz refresh rate</p>\n<p>Cover display:       6.23&quot;, Super AMOLED, 816 x 2260 pixels (25:9)</p>\n<p><br/>PLATFORM OS      Android 10, One UI 2.5</p>\n<p><br/>Chipset                 Qualcomm SM8250 Snapdragon 865+ (7 nm+)</p>\n<p>GPU                      Adreno 650</p>\n<p>No memory slot</p>\n<p>Internal                256GB 12GB RAM, 512GB 12GB RAM UFS 3.1</p>\n<p>Main Camera       Triple    12 MP, f/1.8, 26mm (wide), 1/1.76&quot;, 1.8µm, Dual Pixel         PDAF, OIS<br/>                12 MP, f/2.4, 52mm (telephoto), 1/3.6&quot;, 1.0µm, PDAF, OIS, 2x optical zoom<br/>                12 MP, f/2.2, 123˚, 12mm (ultrawide), 1.12µm Features    LED flash, HDR, panorama</p>\n<p>Video            4K@60fps, 1080p@60/240fps (gyro-EIS), 720p@960fps (gyro-EIS), HDR10+</p>\n<p>SELFIE CAMERA    Single    10 MP, f/2.2,</p>\n<p>Video            4K@30fps, 1080p@30fps, gyro-EIS</p>\n<p>SOUND            Loudspeaker    Yes, with stereo speakers</p>\n<p>3.5mm jack    No</p>\n<p>Tuned by AKG</p>\n<p>COMMS    WLAN      Wi-Fi 802.11 a/b/g/n/ac/6, dual-band, Wi-Fi Direct, hotspot<br/>Bluetooth    5.0, A2DP, LE, aptX HD<br/>GPS            Yes, with A-GPS, GLONASS, GALILEO, BDS<br/>NFC            Yes<br/>Radio          No<br/>USB            3.1, Type-C 1.0 reversible connector</p>\n<p>Bixby natural language commands and dictation</p>\n<p>Samsung DeX (desktop experience support)</p>\n<p>BATTERY    Type    Li-Po 4500 mAh, non-removable</p>\n<p>Charging    Fast charging 25W</p>\n<p>Fast wireless charging 11W</p>\n<p>Reverse wireless charging 4.5W</p>\n<p>Colors    Mystic Bronze, Mystic Black, Thom Browne Edition</p>\n<p><br/></p>\n<p>Price-1,74,000</p>\n</html>",
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      "parent_permlink": "fitness",
      "author": "fuelx",
      "permlink": "8-effective-tips-to-lose-baby-weight",
      "title": "8 EFFECTIVE TIPS TO LOSE BABY WEIGHT",
      "body": "<html>\n<p>\r<br/>Getting back to normal weight after the baby is the dream of every woman. There are lots of things going on simultaneously like taking care of newborns, new routines, and recovering from childbirth.</p>\n<p>If you have the plan to get pregnant again in the future, then it is extremely important to get back to a healthy weight.</p>\n<p>According to The American College of Obstetricians and gynecologists, around 65% of reproductive-aged women are overweight or obese at the time of pregnancy and are at risk of postpartum weight retention and chronic obesity.</p>\n<p>It is good to not begin a diet or a grueling exercise regime right after your delivery. But a few gentle exercises in the initial period right after delivery can do you a world of good.</p>\n<h2><strong>IMPORTANCE OF LOSING EXCESS WEIGHT AFTER DELIVERY</strong></h2>\n<p>Postpartum weight retention might be a major contributor to obesity. Obesity in long run can increase the risk of other diseases like diabetes &amp; hypertension.</p>\n<p>Excess weight increases the pressure on joints and can lead to joint problems such as arthritis.</p>\n<p>A baby needs lots of attention during the day and she will also put you through many sleepless nights if you are on top of your health and fitness, you will be able to manage this innumerable changes very effectively.</p>\n<h2><strong>TIPS TO LOSE BABY WEIGHT</strong></h2>\n<h3><strong>Have a mix of nutrients</strong></h3>\n<p>Two food items may have the same calorie but vary in nutrients. Focusing on one food group to lose weight could cause you to miss out on the<a href=\"https://fuelx.in/nutrient-deficiency-can-prevent-weight-loss/\"> nutrients</a> you need from other food groups. So, do not obsess about calories alone, instead, choose healthy foods,</p>\n<h3><strong>Breastfeed if you can</strong></h3>\n<p>The<a href=\"https://www.who.int/health-topics/breastfeeding#tab=tab_2\"> WHO</a>, the American Academy of Pediatrics, and the CDC all recommend breastfeeding. Breastfeed your baby during the first 6 months of life (or much longer) has many benefits for both mother and baby.</p>\n<p>Breast milk contains all the nutrients a baby needs to grow and thrive in the first 6 months of life, according to WHO.</p>\n<h3><strong>Staying Hydrated</strong></h3>\n<p>One of the most overlooked points for weight loss is adequate hydration.</p>\n<p>Everybody knows that our body is made up of 55-70% water, so any loss in the fluid can have serious consequences.</p>\n<p>By simply swapping out the majority of your hot drinks for water during the day you can avoid the ‘crash’ and stay energetic for longer.</p>\n<h3><strong>Start the exercise</strong></h3>\n<p>Talk to your doctor to understand when you can return to exercise.</p>\n<p>Do only simple and basic exercises to get started, so you do not get too tired or hurt yourself in this process.</p>\n<h3><strong>Take down your stress level</strong></h3>\n<p>Being a new mother comes with responsibilities and will be filled and naturally stressed to you.</p>\n<p>A study found that stress can adversely affect your weight loss, so try to do as little as possible.</p>\n<h3><strong>Eat healthy proteins</strong></h3>\n<p>Protein can boost metabolism, decreases appetite according to research published in the American Journal of Clinical Nutrition.</p>\n<p>Studies show that protein has a greater thermic effect than other nutrients. </p>\n<p>SOURCES:</p>\n<p>Eggs</p>\n<p>Dairy</p>\n<p>Lean meats</p>\n<p>Legumes</p>\n<p>Nuts and seeds</p>\n<h3><strong>Avoid alcohol consumption</strong></h3>\n<p>A study has found that regardless of the type of alcohol consumed alcohol intake might contribute to direct weight gain and obesity.</p>\n<p>Since you are likely to breastfeed the baby, it is good to quit alcohol for the benefit of the baby as well.</p>\n<h3><strong>Give yourself sometime</strong></h3>\n<p>You add all extra weight within nine months, so do not expect to remove it in a few months after giving birth to your baby.</p>\n<p>The first year after the birth of your baby will be very hard, and it will take some time to reduce weight.</p>\n<p>Do not feel stressed or sad. Rather, get inspired and tell yourself that you will go wherever you live in a few more months.</p>\n<p></p>\n<h2><strong>BOTTOM LINE</strong></h2>\n<p>You might be feeling really motivated right now.</p>\n<p>But in order to lose fat, the only way you’ll get results in the long-term is to turn your fitness interest into a habit.</p>\n<p>Build discipline to exercise regularly and to eat the right foods when you need them.</p>\n<p>Get the right support if you need it.</p>\n<p></p>\n<p>The information on this article has not been evaluated by the Food &amp; Drug Administration or any other medical body. We do not aim to diagnose, treat, cure, or prevent any illness or disease. Information is shared for educational purposes only. You must consult your Dietitian or Nutritionist before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition.</p>\n<p>\r<br/>\r<br/></p>\n</html>",
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      "parent_permlink": "anti-oxidantanti",
      "author": "fuelx",
      "permlink": "anti-oxidants-why-is-it-important-to-consume-them-2020",
      "title": "ANTI-OXIDANTS : WHY IS IT IMPORTANT TO CONSUME THEM? (2020)",
      "body": "<html>\n<p>\r<br/>\r<br/><img src=\"https://cdn.steemitimages.com/DQmRSTh8cf4ACVuGKHU3CeLrDhPFeAM4Vy1Q4w3okBoDAy6/ANTI-750x375.png\" alt=\"ANTI-750x375.png\"/></p>\n<ul><li>Anti-Oxidant are substances that protect you from a “free radical” attack.</li><li>(Free radical are substance when you exercise and breaks down food or is exposed to tobacco or smoke.)The content of vitamins and minerals are lower than expected in Veggies. So We need to supply them through supplements.</li><li>If you are a person who workout then they become super essential for you because your body is experiencing the highest stress at that time e.g. post-workout demand for increases so much that a little  ‘Multi-Vitamin’ tablet can’t provide. So you need to take them separately.</li><li>The oxidative stress on the body’s cell caused by free radicals became a contributor to the development of cancer. Anti-Oxidants neutralize the effect of free radicals and decrease the risk of developing cancer.</li><li>Food sources are not enough to provide you with the volume your body requires to fight against Free Radical attack. So it is important to supply them through supplements.</li><li>Some Antioxidants fight against the upper respiratory tract or some fight again or prevent heart disease, arthritis and some antioxidants boost your immune system, and lastly, some of them also fight against inflammation and boost your overall health.</li><li>In addition, anyone considering taking antioxidant supplements should speak to a Doctor, Nutritionist or Dietitian first.</li></ul>\n<h3><strong>Vitamin E- Most powerful Anti-Oxidant</strong></h3>\n<p>Vitamin E is a Fat-soluble essential Vitamin with Anti-inflammatory properties. It helps the Immune system, cell function, and skin health. It greatly fights against free radical attacks in our bodies.</p>\n<p>Daily Intake</p>\n<p>Sports Nutrition Requirement : <strong>400 – 800 mg</strong></p>\n<h3></h3>\n<ul><li>Benefits</li></ul>\n<ol><li>Stimulates hair growth</li><li>Fade Scars </li><li>Prevent Wrinkles</li><li>Protect Cells from Damage</li><li>Fight Off Infection</li></ol>\n<h3><strong>      Vitamin C – Ascorbic Acid</strong></h3>\n<p>Our Body Can’t produce Vitamin C, therefore it is a vital and essential vitamin for us. As it has many important roles in our body and Vitamin C also fight against free radical attack very effectively.</p>\n<p>Vitamin C is Water Soluble.</p>\n<p>Daily Intake</p>\n<p>Sports Nutrition Requirement : <strong>500 – 1500 mg</strong></p>\n<ul><li>Benefits</li></ul>\n<ol><li>Reduce Risk of Chronic Disease</li><li>Fight against upper respiratory tract infection</li><li>Promotes a healthy immune system</li><li>Anti-Aging</li><li>Fight free radical attack after the workout</li></ol>\n<h3> <strong>CoQ10</strong></h3>\n<p>Coq10 is a compound made by our body and store in the powerhouse of the cell “Mitochondria”.</p>\n<p>As mitochondria are in charge to produce the energy they also protect cells from free radical attacks after <a href=\"https://fuelx.in/home-workout-during-isolation/\">exercise</a>.</p>\n<p>Production of CoQ10 goes down as you age so it is essential to supply CoQ10 through the supplement. Due to their lots of functions in bodies.</p>\n<p>Daily Intake</p>\n<p>Sports Nutrition Requirement: <strong>300 mg</strong></p>\n<ul><li>Benefits</li></ul>\n<ol><li>Improves your Heart health</li><li>Powerful Anti-Oxidant neutralize Free radical attack</li><li>Anti-Aging Properties</li><li>Improve exercise performance</li><li>Good for Brain</li></ol>\n<h3><strong>ALA(Alpha Lipoic Acid)</strong></h3>\n<p>Alpha Lipoic Acid is a Disulfide containing compound found in every cell of the body.</p>\n<p>Daily Intake</p>\n<p>Sports Nutrition Requirement: <strong>300 mg</strong></p>\n<ul><li>Benefits</li></ul>\n<ol><li>Act as Powerful Anti-Oxidant</li><li>Improve Sugar and Fat metabolism</li><li>Improves mitochondrial functions</li><li>Has anti-inflammatory functions</li><li>Also, act as Insulin Mimicker </li></ol>\n<h3><strong>Manganese</strong></h3>\n<p>Manganese is essential to maintain bone health &amp; development.</p>\n<p>When fused with the nutrients calcium, zinc and copper, manganese help bone mineral density. This is important in older adults.</p>\n<p>Studies have shown that around 50% of women postmenopausal &amp; men aged 50+ (around 25%) will suffer bone break related to osteoporosis.</p>\n<p>Daily Intake</p>\n<p>Sports Nutrition Requirement : <strong>12-35 mg</strong></p>\n<h2>Benefits</h2>\n<ol><li>Manganese in combination with calcium, D3, K2, Zinc &amp; Copper improves your bone health.</li><li>A decrease in inflammation.</li><li>Plays a vital role in the metabolism of nutrients.</li><li>Control the level of blood sugar.</li><li>Improves digestion.</li></ol>\n<h3><strong>Zinc</strong></h3>\n<p><a href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2820120/\">Zinc</a> is a trace element that is important for your immune system. Zinc deficiency may lead to illness and poor immune system.</p>\n<p>Zinc has so many functions in our body. Zinc helps stimulates at least  100 different enzymes.</p>\n<p>We have food sources for Zinc but their bioavailability is so low due to anti-nutrients, therefore we advise you to take zinc through supplementation.     </p>\n<p>Daily Intake</p>\n<p>Sports Nutrition Requirement : <strong>15-50 mg</strong></p>\n<h2>Benefits</h2>\n<ol><li>Zinc boosts the immune system.</li><li>Zinc can heal skin acne.</li><li>Help keep your vision healthy.</li><li>Health reduces inflammation.</li><li>Zinc in combination with other nutrients improves your sleep pattern.</li></ol>\n<h3><strong>Magnesium</strong></h3>\n<p>Magnesium plays an important role in your body and brain.  Magnesium supports hundreds of chemical reactions in our bodies. So its deficiency can cause disease or illness.</p>\n<p>Daily Intake</p>\n<p>Sports Nutrition Requirement : <strong>300-400 mg</strong></p>\n<h2>Benefits</h2>\n<ol><li>It helps in regulating neurotransmitters that send messages throughout your brain and nervous system.</li><li>It regulates your muscle’s movement.</li><li>May Boost exercise performance.</li><li>Fights depression and improve sleep quality in people with poor sleep.</li><li>Help prevent migraines and type 2 diabetes.</li></ol>\n<h3><strong>Selenium</strong></h3>\n<p>Selenium is one of the most essential nutrient your body needs. Since selenium is powerful we need it in trace amount.</p>\n<p>Daily Intake</p>\n<p>Sports Nutrition Requirement : <strong>100-200 mcg</strong></p>\n<p><strong>Benefits</strong></p>\n<ol><li>Benefits for thyroid health.</li><li>lower the risk of depression.</li><li>In male infertility, selenium may help due to its effect on improving sperm motility.</li><li>May prevent cancer.</li><li>May help DNA repair.</li></ol>\n<p>The information on this website has not been evaluated by the Food &amp; Drug Administration or any other medical body. We do not aim to diagnose, treat, cure or prevent any illness or disease. Information is shared for educational purposes only. You must consult your Dietitian or Nutritionist  before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition.</p>\n<p>\r<br/>\r<br/></p>\n</html>",
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      "title": "A GUIDE TO LOW CARB EATING WITH TYPE 2 DIABETES",
      "body": "<html>\n<p>\r<br/>\r<br/></p>\n<p>Do you have type 2 diabetes or you are at risk of diabetes?</p>\n<p>Diabetes is a chronic disease that has reached in every part of the world and has become an epidemic.</p>\n<p>Diabetes currently affects over 463 million people worldwide.</p>\n<p>There are lots of people who improved their diabetes or prediabetes with little dietary changes.</p>\n<p>Let us see if that works for you.</p>\n<p></p>\n<h2><strong>WHAT IS DIABETES?</strong></h2>\n<p>In simple language,<a href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1570767/\"> diabetes</a> is a disorder of blood sugar (glucose) and insulin. A diabetic person has a hard time processing carbs effectively.</p>\n<p>When you eat carbs, they got broken down into glucose which ends up as blood sugar.</p>\n<p>When blood sugar level rises, the pancreas responds by producing hormones insulin which allows blood sugar to enter cells.</p>\n<p>In type 2 diabetes there are defects in both productions of insulin by the pancreas and the use of insulin by the body. When damage to the pancreas insulin-producing cells progresses to the point where the pancreas can no longer spontaneously release enough insulin to overcome the body’s resistance to it, blood sugar levels rise.</p>\n<p>Symptoms of diabetes can include thirst, increased toilet trips, and tiredness. </p>\n<p>Diabetes is known to increase the risks of heart attack and stroke.</p>\n<p>Diabetes can also cause vision loss among adults ages 20 to 74 in the U.S.</p>\n<p>Irreversible nerve damage, blindness, and kidney disease are signs of long-term diabetes. </p>\n<h2><strong>HOW LOW CARB DIET HELPS WITH TYPE 2 DIABETES?</strong></h2>\n<p>Now even scientist claims that low carb diet is good for type 2 diabetes and there are several studies which claim low carb/keto diet is best for a person with type 2 diabetes.</p>\n<p>Before the discovery of insulin in 1921, doctors tried numerous types of diet, including a diet with less than 10 grams of carbohydrate/day, to try to manage blood glucose levels in their patients with diabetes. They found that a diet that low in carbohydrates and high in fat and calories could result in reasonably good health. Before 1921 low carb diets were considered standard treatment for people with diabetes.</p>\n<p>A study found that people who follow a low carb diet for at least 6 months were able to manage their diabetes for more than 3 years if they follow a proper lifestyle.</p>\n<p>Low carbohydrate diet may help lower HbA1c, glycemic excursions, insulin resistance, liver enzymes associated with nonalcoholic fatty liver disease, the need for insulin or diabetes medications, and cardiovascular risk while simultaneously increasing insulin sensitivity.</p>\n<p>In April 2019, the American Diabetes Association published a statement explaining that carbohydrate restriction is not only a safe and sustainable option for diabetes but also the most effective dietary intervention for lowering blood sugar.</p>\n<h2><strong>BENEFITS OF </strong><a href=\"https://fuelx.in/why-keto-diet-is-better-than-carb-based-diet/\"><strong>LOW CARB</strong></a><strong> DIET</strong></h2>\n<p>Prolongs pancreatic function in type 2 diabetes</p>\n<p>Promotes healthy weight</p>\n<p>Reduces need for insulin</p>\n<p>Reduces the need for oral hypoglycemic drugs</p>\n<p>Promotes high HDL and low triglycerides</p>\n<p>Reduces the development of glucose intolerance to type two diabetes</p>\n<p>Other than this there are various other health benefits of low carb diet:</p>\n<p><strong>Your body becomes a fat-burning machine</strong></p>\n<p>In a carb-based diet, your body burns carbohydrates for energy instead of body fat.</p>\n<p>But in a low carb diet, it reverses the process. After around 15 days your body enters the metabolic state of ketosis, which means that it burns your fat-stores to produce energy.</p>\n<p><strong>Boosts Energy</strong></p>\n<p>As fat is the body’s preferred fuel because fats are the best macro-nutrient for energy, it gives you a boost that can sustain throughout a day.</p>\n<p><strong>Improves Skin Health</strong></p>\n<p>As higher insulin levels result in acne High Fat Diet lowers insulin level and prevents acne and skin. High oil (Ghee, Butter, Olive Oil, Coconut oil) content may also glow your skin because it releases more oil is released onto the skin by oil glands.</p>\n<p>When oil glands release more oil due to high oil (Ghee, Butter, olive oil, Coconut oil, Cheese, etc.) content in the diet it glows your skin.</p>\n<p><strong>Lower LDL Levels</strong></p>\n<p>Our diet is high in fat and low in carbohydrates its increases your HDL levels and lower LDL Levels (Bad Cholesterol). A better cholesterol balance and few triglycerides help in preventing Plaque deposition in arteries.</p>\n<p><strong>You Feel Less Bloated</strong></p>\n<p>Carbohydrates cause your body to retain water, so the more carbs you eat, the more bloated you’ll feel.</p>\n<p>Once you started following a low carb diet, you take in a high amount of fat and protein than you did before, and both help your body shed excess water more readily. As a result of this, you should start to feel less bloated within a week or two.</p>\n<p><strong>You Don’t Count Calories</strong></p>\n<p>Today most of the nutritionist or dietitian focuses on a strict or heavily-reduced amount of calories, the fewer you consume, the more quickly you start to lose weight but does this precisely works for your health. It is one of the worst and most unsustainable ways of lifestyle because your body is not getting the nourishment it required daily.</p>\n<p>What happens in a low carb diet you start focusing on what you eat. It is about eating when you are hungry and eat until you are full. Yeah, there is such this as too many calories but not all calories are equal 2000 calories of mostly carbs has different impact on your body than 2000 calories of mostly protein and fat.</p>\n<p><strong>Your Exercise Has More of an Impact</strong></p>\n<p>It’s a common myth that you need carbs to fuel your exercise. You don’t.</p>\n<p>Your body contains thousands of calories that can be burned for energy during exercise, and this is what will happen if you follow a low-carb diet. This approach leads to rapid and efficient weight loss, but it also means that you are less likely to suffer from mid-exercise burnout.</p>\n<h2><strong>FOODS TO EAT</strong></h2>\n<p><img src=\"https://fuelx.in/wp-content/uploads/2020/09/pexels-ella-olsson-1458694-1024x819.jpg\" alt=\"low carb eating with type 2 diabetes\"/></p>\n<p>You have a variety of options and good ones with a lot of nutrients.</p>\n<p><strong>Meat: </strong>Lamb, poultry, etc.</p>\n<p><strong>Fish and Seafood: </strong>Fatty fish such as salmon, mackerel, sardines, or herring are great.</p>\n<p><strong>Eggs</strong></p>\n<p><strong>Natural Fats</strong></p>\n<p><strong>Vegetables: </strong>Cauliflower, broccoli, cabbage, kale, spinach, asparagus, zucchini, eggplant, olives, mushrooms, cucumber, avocado, onions, peppers, tomatoes, lettuce, etc.</p>\n<p><strong>Dairy Products: </strong>Choose full-fat options like real butter, cream, sour cream, high-fat cheeses, etc.</p>\n<p><strong>Nuts</strong></p>\n<p><strong>Berries</strong></p>\n<p>Be careful about “low-carb” products in the market, because in many cases this product has prevented weight loss. Please read labels and try to find a hidden source of carbs or sugar.</p>\n<p>Many companies use deceptive advertising to entice you into buying their “low carb” product that is full of starch, flour, sugar, and other sweeteners and strange additives.</p>\n<h2><strong>BOTTOM LINE</strong></h2>\n<p>There are hundreds of studies confirmed that a low carbohydrate diet could be beneficial for the management of type 2 diabetes. </p>\n<p>In many cases, it even helped to discontinue or reduce their medication.</p>\n<p>What you eat affects your whole life so eat right, eat healthily, and be cautious about what you eat.</p>\n<p>The information on this article has not been evaluated by the Food &amp; Drug Administration or any other medical body. We do not aim to diagnose, treat, cure, or prevent any illness or disease. Information is shared for educational purposes only. You must consult your Dietitian or Nutritionist before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition.</p>\n<p>\r<br/>\r<br/></p>\n</html>",
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      "parent_permlink": "fitnessforsteem",
      "author": "fuelx",
      "permlink": "why-keto-diet-is-better-than-carb-based-diet-june-2020",
      "title": "WHY KETO DIET IS BETTER THAN CARB-BASED DIET? (JUNE 2020)",
      "body": "<html>\n<p>\r<br/><img src=\"https://cdn.steemitimages.com/DQmT3dMAp6NF7JVZnykNaAG9i4GD41hQKci9RYKkmVqJYA9/pf-monikagrabkowska2-5.-egg-with-roasted-tomatoes-600x375.jpg\" alt=\"pf-monikagrabkowska2-5.-egg-with-roasted-tomatoes-600x375.jpg\"/></p>\n<p>In one of our blogs, we discussed what is a keto diet and how it is beneficial for all of us? Today we will discuss why the keto diet is better than a carb-based diet?</p>\n<p>Nowadays people are calculating calories for fat loss/weight loss but the truth is you don’t need to count calories because no machine or doctor can tell you exactly how much calories your body needs. Let’s say your body needs 2000 calories but you are providing 1700 or 1800 yes you will lose weight but that type of weight loss will harm your metabolism and muscle loss.</p>\n<p>Ex. You are going shopping and you decided to spend Rs. 5000 but you will spend 6000 or 7000 it’s human nature. So how can you tell that your body needs a certain number of calories?</p>\n<p>Most of the disease today has caused by carbs or sugar like type 2 diabetes, blood pressure, cancer cells survive on glucose, obesity, inflammation, blockage.</p>\n<h2>KETO DIET BENEFITS THAT YOU WON’T GET IN CARB BASED DIET</h2>\n<p><a href=\"https://fuelx.in/top-5-tips-to-lose-weight-in-just-4-weeks/\"><strong>FAT LOSS</strong></a></p>\n<ul><li><strong>a ketogenic diet our body uses higher-quality food sources for energy. In carbohydrates any excess calories will be stored in adipose tissue for future use and result in fat gain and energy levels will go down when insulin spike suddenly from eating simple carbohydrates.</strong></li></ul>\n<p><strong>PREVENT DIABETES</strong></p>\n<ul><li><strong>fat loss another major benefit of the High-Fat diet is its help in the prevention of diabetes by lowering insulin resistance (an impaired response of the body to insulin, resulting in elevated levels of glucose in the blood (a key component of type 2 diabetes and metabolic syndrome). By lowering insulin levels, it is possible to reverse or mitigate diabetes symptoms.</strong></li></ul>\n<p><strong>BOOSTS ENERGY</strong></p>\n<ul><li><strong>fat is the body’s preferred fuel because fats are the best macronutrient for energy, it gives you a boost that can sustain throughout a day.</strong></li></ul>\n<p><strong>IMPROVES SKIN HEALTH</strong></p>\n<ul><li><strong>higher insulin levels result in acne High Fat Diet lowers insulin level and prevents acne and skin. High oil (Ghee, Butter, Olive Oil, Coconut oil) content may also glow your skin because it releases more oil is released onto the skin by oil glands.</strong></li><li><strong>oil glands release more oil due to high oil (Ghee, Butter, olive oil, Coconut oil, Cheese, etc.) content in the diet it glows your skin.</strong></li></ul>\n<p><strong>LOWER LDL LEVELS</strong></p>\n<ul><li><strong>Our diet is high in fat and low in carbohydrates its increases your HDL levels and lower LDL Levels (Bad Cholesterol). A better cholesterol balance and few triglycerides help in preventing Plaque deposition in arteries.</strong></li></ul>\n<p></p>\n<p></p>\n<p>Our traditional Indian diet is composed mostly of carbs like 85 to 90% of the content in our meal is carbs. And you think that fats like ghee, butter, and cheese can cause damage to the body you are wrong. What’s causing damage is sugar and carbs that you are consuming daily in a very big amount. So, stop blaming fats for what sugar or carbs are doing to our body.</p>\n<p>Most doctors have advised you to stop eating sugar and they never told you the types of carbohydrate (but what about others things like roti, bhakri or rice, fruits these all things contains sugar.) you must stop eating. Suppose you prepared sugarless tea but you are eating a biscuit with it then it will be worthless to drink that tea. When a doctor or nutritionist suggests you stop eating sugar that means no biscuit, no grains, no fruits because each of them contains sugar.</p>\n<h2><strong>FUNCTIONS </strong></h2>\n<p><img src=\"https://fuelx.in/wp-content/uploads/2020/06/FATS.png\" alt=\"keto diet\"/></p>\n<p></p>\n<p></p>\n<p></p>\n<p></p>\n<p></p>\n<p></p>\n<p>From there you can understand that fats have lots of function while carbohydrates only provide energy that too not sufficient because mostly you are eating bad carbs.</p>\n<p>DRAWBACKS OF CARB-BASED DIET</p>\n<ol><li>You need to eat every 3 4 hours<ol><li>Cravings</li><li>Elevated blood sugar</li><li>Sugar addiction</li><li>Inflammation</li><li>Lethargic</li></ol></li></ol>\n<p>SCIENCE-BASED FACTS</p>\n<p>Scientists already claimed that dietary fat is important for our body and we need to eat them daily so that our body can work smoothly.</p>\n<p>Fat gives you healthy energy than carbohydrates.</p>\n<p>WHO in one of their report stated</p>\n<p><a href=\"https://www.who.int/news-room/fact-sheets/detail/obesity-and-overweight#:~:text=Worldwide%20obesity%20has%20nearly%20tripled,%2C%20and%2013%25%20were%20obese.\"><img src=\"https://fuelx.in/wp-content/uploads/2020/06/Annotation-2020-06-22-161240.jpg\" alt=\"keto diet \"/></a></p>\n<p>The ketogenic diet is suitable for every person no matter what’s your profession is.</p>\n<p>The greatest tri-athlete of all time Paula Fraser stated that she is on a High-fat diet throughout her career. So, when an endurance sports athlete is on a high-fat diet. She one’s quoted “You can’t train for Ironman on Pasta and salad”. That means even endurance athletes would be benefited from the High-Fat diet. Think if an endurance athlete used a high-fat diet for energy then what’s the reason that we could not. Change your<a href=\"https://fuelx.in/top-keto-mistakes-you-are-doing/\"> lifestyle</a> as soon as possible and prevent many diseases like Diabetes, obesity, Damaged skin, hormonal imbalance, and this vicious cycle goes on and on. Be cautious and start taking care of your body.</p>\n<p>The information on this Article has not been evaluated by the Food &amp; Drug Administration or any other medical body. We do not aim to diagnose, treat, cure or prevent any illness or disease. Information is shared for educational purposes only. You must consult your Dietitian or Nutritionist  before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition.</p>\n<p>\r<br/>\r<br/></p>\n</html>",
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      "permlink": "how-to-increase-sperm-count-naturally",
      "title": "HOW TO INCREASE SPERM COUNT NATURALLY?",
      "body": "<html>\n<p>\r<br/>\r<br/><img src=\"https://cdn.steemitimages.com/DQmavaHxvTjVzGWAdkucV7aiAK9gvzt37pW6dcHXYLpmqdT/herbs-906140_1920-750x375.jpg\" alt=\"herbs-906140_1920-750x375.jpg\"/></p>\n<p>Healthy sperm is important for male fertility. How to increase sperm count naturally?</p>\n<p>If you’re trying to conceive you can improve the quality of semen by eating the right foods.</p>\n<p>According to WHO (World Health Organization) guideline, a healthy sperm count is 15 million per milliliters (ml) or 39 million per sample. A sperm count lower than 10 million per ml is considered abnormal and can result in male infertility.</p>\n<h3></h3>\n<h2><strong>Markers of Sperm Health</strong></h2>\n<ol><li>Sperm motility: Motility refers to movement. Sperm cells must be able to swim to reach and fertilize an egg cell.</li><li>Semen Volume: A minimum volume is required to carry the sperm through the female reproductive region. A normal semen volume ranges from 2 to 5ml per ejaculation.</li><li>Sperm morphology: The average ideal size and shape of the sperm cell in a sample.</li><li>Sperm count: The concentration of sperm cells per ejaculation.</li></ol>\n<p>Nowadays male infertility is rising rapidly because of our lifestyle, food habits, stress, etc.</p>\n<p>Three simple things like a lifestyle change, food, and supplement can improve your sperm count.</p>\n<h3><strong>ZINC</strong></h3>\n<p></p>\n<p>Zinc is the second most abundant trace element in humans, which can’t be stored in the body, thus regular dietary intake is required.</p>\n<p>A study found that zinc is essential for male fertility. Poor zinc nutrition may be an important risk factor for the low quality of sperm and male infertility.</p>\n<p><strong>You can increase your levels by eating:</strong></p>\n<p>Oysters</p>\n<p>Red meat</p>\n<p>Poultry</p>\n<p>Dairy</p>\n<p>Spinach</p>\n<p>Nuts</p>\n<p>Sesame seeds</p>\n<p>Pumpkin seeds</p>\n<p>But I recommend taking a supplement because their bioavailability is more than foods. </p>\n<h3><strong>FOLATE</strong></h3>\n<p></p>\n<p>Folic acid is a vitamin B is necessary for DNA synthesis. Low levels of folate have been associated with decreased sperm count and decreased sperm motility.</p>\n<p>In a recent study, a combination of zinc and folate results in a 75% increase in total normal sperm count in sub-fertile men.</p>\n<p><strong>Folate rich foods:</strong></p>\n<p>Leafy greens</p>\n<p>Asparagus</p>\n<p>Broccoli</p>\n<p>Avocado</p>\n<p>Bell peppers</p>\n<p>Nuts</p>\n<h3><strong>VITAMIN D</strong></h3>\n<p></p>\n<p>Vitamin D boosts sperm quality.</p>\n<p>When vitamin D was added to sperm samples of 40 men. The researchers found that vitamin D raised calcium levels in sperm and in turn increased their motility and proportion that needed to fuse with a female egg.</p>\n<p><strong>Vitamin D rich foods:</strong></p>\n<p>Mushrooms</p>\n<p>Eggs</p>\n<p>Milk</p>\n<p>Fatty fish</p>\n<p>Fortified Yogurt</p>\n<h3><strong>VITAMIN C</strong></h3>\n<p></p>\n<p>Ascorbic acid (Vitamin C) is present in the testis with the precise role of protecting the latter from the oxidative damage. </p>\n<p>A study shows that vitamin C can improve sperm motility and enhances semen quality.</p>\n<p>Vitamin C supplementation improves the stress-induced reproductive infertility possibly mediated through an increase in testosterone and antioxidant effect.</p>\n<p><strong>Vitamin C rich foods:</strong></p>\n<p>Red bell pepper</p>\n<p>Papaya</p>\n<p>Strawberries</p>\n<p>Broccoli</p>\n<p>Orange (not recommended to eat or drink orange juice on daily basis)</p>\n<p>Dairy</p>\n<h3><strong>VITAMIN E</strong></h3>\n<p></p>\n<p>Supplementing <a href=\"https://fuelx.in/anti-oxidants-why-is-it-important-to-consume-them/\">vitamin E</a> with other nutrients has shown to improve semen quality and have beneficial and protective effects, especially on sperm motility. </p>\n<p><strong>Vitamin E rich foods:</strong></p>\n<p>Nuts (Almonds and hazelnuts are recommended)</p>\n<p>Seeds</p>\n<p>Vegetables </p>\n<p>Fruits (Avocado, Blueberries)</p>\n<h3><strong>COQ10</strong></h3>\n<p></p>\n<p>Supplementing with CoQ10 has shown to improve sperm motility and enhances sperm function in infertile men.</p>\n<p>According to some research, the amount of CoQ10 in the seminal fluid of men correlates with their sperm count and sperm motility.</p>\n<p><strong>CoQ10 rich foods:</strong></p>\n<p>Avocados</p>\n<p>Olives</p>\n<p>Meat, Fish</p>\n<p>Broccoli</p>\n<p>Cauliflower</p>\n<p>Nuts</p>\n<h3><strong>OMEGA-3S</strong></h3>\n<p></p>\n<p>A study found that omega-3 supplementation results in higher antioxidant activity in human seminal fluid and enhanced sperm count, sperm motility, and sperm morphology. </p>\n<p><strong>Omega-3 rich foods:</strong></p>\n<p>Fish (especially salmon)</p>\n<p>Cold-pressed olive oil</p>\n<p>Flaxseeds</p>\n<p>Walnuts</p>\n<p>Chia seeds</p>\n<p>Hemp seeds</p>\n<h2><strong>HERBAL REMEDIES</strong></h2>\n<p>Here is the best herb which boosts male fertility:</p>\n<h3><strong>ASHWAGANDHA ROOT</strong></h3>\n<p></p>\n<p>Ashwagandha is an effective herbal remedy for stress and infertility. </p>\n<p>A study shows that it improves blood circulation throughout the body and enhances sperm quality naturally.</p>\n<p>Another study shows that participants who took 5 grams of ashwagandha root powder for three months experienced significant improvement in semen quality.</p>\n<p></p>\n<h3><strong>GARLIC</strong></h3>\n<p></p>\n<p>A study found that vitamin B6 and selenium in garlic plays important role in production of healthy sperm.</p>\n<p>Garlic has cleansing properties which removes impurities from arteries to improve blood flow. Poor blood supply can also cause infertility.</p>\n<p>Garlic also contains zinc which also known to increase testosterone, sperm motility and sperm count.</p>\n<h3><strong>GINSENG ROOT</strong></h3>\n<p></p>\n<p>A study shows that ginseng can increase sperm count.</p>\n<p>Ginseng also helps preserve the ejaculated sperms it suggests that the addition of ginseng extract could enhance fertility.</p>\n<p>A study with 80 infertile men found that Korean red ginseng improves sperm concentration, morphology, viability, and motility.</p>\n<h3><strong>GOKSHURA</strong></h3>\n<p></p>\n<p>Gokshura has a considerable effect on the motility and viability of human sperm. </p>\n<p>Gokshura is typically effective for improving men’s health. It has spermatogenic properties that are extremely beneficial for treating low volume of semen, sperm motility, low sperm count, abnormal sperm shape, and sperm production. </p>\n<h3><strong>MACA ROOT</strong></h3>\n<p></p>\n<p>A study shows that subjects when treated with Maca resulted in improved sperm production and sperm motility.</p>\n<p>Another 12 weeks study stated that men who consume maca root have 20% increased sperm count and sperm concentration by 14%.</p>\n<p>Taking 1.75 grams of maca root powder every day for 3 months also increased sperm count and motility in healthy men.</p>\n<h3><strong>FENUGREEK SEEDS</strong></h3>\n<p></p>\n<p>Taking fenugreek seeds decreased the sperm shape abnormality and improved sperm count.</p>\n<p>A study found that men fenugreek seed had a significant effect on boosting <a href=\"https://fuelx.in/how-to-control-your-hormones/\">testosterone</a> levels.</p>\n<p>A 12-week study with 120 men found that daily dose of fenugreek seeds or extract improves testosterone levels and sexual functions.</p>\n<p><strong>ADDITIONAL TIPS TO INCREASE SPERM COUNT:</strong></p>\n<ol><li>Cut back on caffeine a&amp; alcohol</li><li>Regular exercise</li><li>Quit smoking</li><li>Get enough sleep</li><li>Increase fat intake</li><li>Limit the consumption of soy-estrogen rich food.</li></ol>\n<p>It is possible to increase sperm count at home without any medications.</p>\n<p></p>\n<p>The information on this article has not been evaluated by the Food &amp; Drug Administration or any other medical body. We do not aim to diagnose, treat, cure or prevent any illness or disease. Information is shared for educational purposes only. You must consult your Dietitian or Nutritionist  before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition.</p>\n<p>\r<br/>\r<br/></p>\n</html>",
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      "title": "YOGURT MAY HELP IN FAT LOSS, PROMOTE WEIGHT LOSS (MAY 2020)",
      "body": "<html>\n<p>\r<br/>\r<br/></p>\n<p>There are many studies about yogurt which stated that yogurt can aids in weight loss but with proper diet. How you are adding yogurt in your diet also affects weight loss?</p>\n<p>Since yogurt is rich in calcium in protein it can provide you with many benefits that good for your gut health and to promote weight loss.</p>\n<h2><strong>BENEFITS</strong></h2>\n<h2><strong>It is rich in important nutrients</strong></h2>\n<p>Yogurt contains many<a href=\"https://fuelx.in/power-of-protein/\"> nutrients</a>. Yogurt mainly contains calcium, mineral which is necessary for bone and teeth health.It also contains b vitamins, riboflavin, and vitamin B12 which may help against heart disease.</p>\n<h2><strong>Builds Immunity</strong></h2>\n<p>Probiotics present in yogurt help your immunity and gut health which lowers your chances of contracting the illness. Probiotics are known to improve your gut health. </p>\n<p>It also contains zinc which essential for good health.</p>\n<p>Yogurt contains good bacteria like lactobacillus and bifidobacterial which improves gut health.</p>\n<h2><a href=\"https://fuelx.in/top-6-food-for-fat-loss/\"><strong>Aids in weight loss</strong></a></h2>\n<p>A recent study conducted on people consuming yogurt proves that replacing unhealthy snacks with yogurt aids in weight loss as you are going to eat lesser calories.</p>\n<p>Another study found that yogurt eater lose 81% more fat in stomach area than non-yogurt eaters.</p>\n<h2><strong>Help prevent osteoporosis</strong></h2>\n<p>Nutrition plays an important role in the prevention and treatment of osteoporosis.</p>\n<p>Both calcium and vitamin D has a clear skeletal benefit.</p>\n<p>Many dairy products including yogurt with added vitamin D helps older people.</p>\n<p>Yogurt is also high in protein 200g of yogurt contains 10 – 12g of protein.</p>\n<h2><strong>Protects heart health</strong></h2>\n<p>The healthiness of yogurt is always been controversial because of its fat count. </p>\n<p>Saturated fat previously believes to cause heart disease but recently scientists revealed that saturated fat promotes heart health.</p>\n<p>Some research also tells that eating intake of saturated fat increases levels of HDL cholesterol which may protect heart health.</p>\n<p>Dairy products like yogurt also reduce high blood pressure which is a major risk factor for heart disease.</p>\n<h2><strong>Benefits of Digestive health</strong></h2>\n<p>Some yogurt contains live bacteria or probiotics which benefits our digestive/gut health.</p>\n<p>To ensure yogurt contains effective probiotics look for one that contains life, which should be listed on the label or the best one is to make yogurt at home which ensures probiotics are not damaged.</p>\n<p>A study found that bifidobacteria and lactobacillus have been shown to lessen the uncomfortable symptoms of bowel syndrome a common disorder that affects the colon.</p>\n<h2><strong>MAKE YOGURT AT HOME</strong></h2>\n<p>Yogurt is an essential ingredient in Indian cuisine. I’ve been making yogurt at home for 4 years. Be it raita, lassi, or gravy yogurt is essential in each one of them.</p>\n<p><img src=\"https://fuelx.in/wp-content/uploads/2020/05/Untitled-design-4.png\" alt=\"yogurt aids in weight loss \"/></p>\n<p><strong>INGREDIENTS</strong></p>\n<p>500ml full-fat milk</p>\n<p>2 tbsp yogurt plain</p>\n<p><strong>STEPS</strong></p>\n<ol><li>In a pan boil milk and keep it aside for 10 min until it is lukewarm. It should not be too hot so check by placing your finger in milk if you keep it for 10 seconds then it is good.</li><li>Take 2 3 tbsp yogurt in a bowl. If the weather is cold warm your bowl a little.</li><li>Add milk and mix well so that the yogurt is mixed in evenly.</li><li>Cover a bowl with lid and leave the pot/bowl undisturbed for the whole night.</li><li>All set yogurt is done. Yogurt stays good for 2 3 days in the fridge.</li></ol>\n<p>If you want flavored yogurt add vanilla or fruit extract of your choice in milk.</p>\n<p>The information on this website has not been evaluated by the Food &amp; Drug Administration or any other medical body. We do not aim to diagnose, treat, cure, or prevent any illness or disease. Information is shared for educational purposes only. You must consult your Dietitian or Nutritionist before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition.</p>\n<p>\r<br/>\r<br/></p>\n</html>",
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