Our daily diet is an amalgamation of different nutrients, minerals, and vitamins. Every day we need to consume portions of protein, carbohydrates, and fats. It strengthens your muscles, boosts your immunity, and gives you sufficient stamina to go about your tasks. Copper is one such essential mineral that keeps your bones and body healthy.
This article will be a great insight for amateurs and experts alike, giving them an in-depth understanding of how colloidal copper works.
Colloidal copper is commonly found in seafood, nuts, grains, cocoa, and other such products. The term colloidal refers to mineral extracted from clay or shale deposits. This mineral was first used by the North American tribes and aboriginal communities for medicinal purposes.
Copper is crucial for your cardiovascular health, bone strength, and brain growth. Of course, you can indulge once a while, and treat yourself to a gourmet meal. Eating good food is therapeutic for the mind.
However, note that excessive consumption of copper can cause quite a few medical problems. Balance is the key. Let’s talk about the many benefits of colloidal copper and the side-effects to look out for.
Advantages of copper colloidal
Colloidal copper, when taken in controlled amounts, is very beneficial for your physical and mental fitness. Imbalance in copper levels can trigger severe conditions like Alzheimer’s disease. It also affects your cardiovascular health, increases in blood pressure and cholesterol levels. Doctors often prescribe copper supplements and tablets to patients with cardiovascular problems. Other medicinal advantages of colloidal copper are discussed below.
Boosts energy levels
Copper keeps your body energized and hastens muscle recovery. If you are into rigorous workout routines and exercises, then copper supplements are a must-have. Eat copper-rich food like tuna, salmon, seafood for increased stamina, and immunity boost. Copper helps in the production of white blood cells, ensure that you don’t consume an excess quantity. Add a lot of green leafy vegetables to your daily diet. This would boost the production of iron in the body as well. Copper and iron help in the production of blood.
Improves bone strength
Osteoporosis is a medical condition when your bones lack calcium and become brittle. It can lead to severe pain and arthritis. It hinders your movement to the point that your day to day activity stands affected. Copper deficiency is one of the reasons why your bones turn weak. Middle-aged women are especially prone to this condition as the post-menopause period is when your body ages drastically. Include small amounts of the copper content in your everyday meals. This would prevent the risk of bone disease and make you healthier overall.
Flushes out the toxins
Accumulation of toxins can lead to several risks. It can block your arteries, increase cholesterol levels, cause hormonal imbalances, and more. Plus, all the acne, sweating, digestive troubles make things worse. With colloidal copper, you can solve this problem very quickly. Add a copper-rich diet in your daily routine or eat supplements to make up for the deficiency. Also, stay hydrated. It helps flush out the toxins faster and cleanses the blood.
Makes your skin glow
Copper is great for your skin as well. Eating seafood, copper diet can make your countenance shine! You can even make face masks from copper and clay extracts. It opens your pores, detoxifies the body, and lets your skin breathe. Colloidal copper comes from clay and shell residue. This can be a significant part of your skincare routine. Copper keeps your skin healthy, soft, and glowing. It also reduces the risks of acne growth, pimples, and dark spots.
Side effects of colloidal copper
Colloidal copper, like all good things, is beneficial when taken in limited amounts. An excessive quantity of copper can lead to nerve-related issues and other medical troubles. I recommend my readers to consult a professional dietician and nutrition expert before deciding on their diet chart. Also, be clear about your medical history, habits, and addictions. Some people also prefer eating in copper utensils. Regulate your copper intake, for it can cause some imbalances in the body. Read on to know the side-effects of colloidal copper.
Excessive copper consumption
Most people prefer liquid extracts, sprays, creams, and soaps made of colloidal copper. These external applicants are useful for treating cuts, boils, and acne. However, if you want long-term benefits like reduced blood pressure, chronic pain relief, then the copper-rich diet is mandatory. Ensure that you don’t take excessive levels of this mineral though. Copper, when made in copious amounts, can lead to stomach-ache, nausea, and vomiting.
Inflammation and infection
A lot of colloidal copper is not suitable for your joints. It can cause swelling, redness, and soreness in your joints and muscles. Ensure that you don’t have more than 10 grams of copper per day. Anything more than that can lead to infections, sore muscles, body pain, and other illnesses. Copper can lower the blood pressure, cause acute stomach pain, fever, and even diarrhea if left untreated for long. People with kidney stones and bladder problems must avoid copper at all costs. It will only worsen your condition.
Excessive oxidants in the bloodstream are also harmful in the long run. It can cause an increase of oxygenated blood, leading to more neuron activity and lowered blood pressure. Having high doses of copper also blocks the nerves. Recent research shows that copper is an element that slows the neurotransmitters going to the brain. Reduced doses of copper ensure that your mind is not hyperactive. However, an increase in blockages can lead to muscle malfunction, memory loss, and mild pain.
Excessive copper also causes Wilson’s disease, a condition that directly affects liver and brain function. It is usually a genetic condition. This means that the potential for this disease should be present in your body from birth.
Red flags to look out for
Colloidal copper is a blessing when taken the right way and in proper quantities. Anything in excess is wrong for the body. But, how would you know that the copper intake is not regular? Well, there are certain red flags or signs that you should look out for. If you feel a tummy ache and digestion problems, then your copper levels are high. Nausea, vomiting, fever, body ache are other symptoms that indicate high copper levels in the body.
If you notice any of these signs, visit a doctor immediately. These symptoms usually manifest over days and show no improvement even after primary treatment. Consult your doctor, get a blood test, and then take the necessary precautions to subdue the issue.
Who should avoid colloidal copper?
Copper is good for the body, yes, but not everyone can ingest this mineral and benefit from it. Doctors strictly forbid individual sections to consume colloidal copper. For instance, pregnant women or women in the mid-ages should not eat a lot of copper-rich food. Also, avoid applying copper cream and sprays topically unless prescribed by your gynecologist.
Small children should not ingest copper internally as their digestive tracts cannot break down the mineral. People with liver and kidney-related issues should also avoid colloidal copper as it only aggravates your problem. The food administrative bodies and global organizations don’t treat copper supplements as drugs. Hence you must be careful about how much of colloidal copper you take in a day. Don’t add any more multivitamins in your diet, if you take copper supplements. Most minerals already have all the nutrients you’ll need.
The bottom line
Colloidal copper is great for skincare. It comes in all sorts of cosmetic creams, sprays, and soaps. You can easily integrate these products as part of your daily routine and see the results for yourself. Don’t try to follow rigorous diets or crazy eating schedules, they don’t work. Eat right, don’t overdo it, or the consequences won’t be pretty.
Mary Jones is the co-founder & editor-in-chief at TopMyGrades, which focuses on Content Marketing Strategy for clients from the Education industry in the US, Canada & UK. Mary has conducted a series of webinars for AssignmentEssayHelp on assignment help. She has extensive content editing experience and has worked with MSNBC, NewsCred & Scripted. She has also authored blogs on Lifehack.org, Wn.com, Medium.com, Minds.com, and many more digital publications.
Eating right is great for your body, and it can protect your teeth and boost your dental health. To make sure you include foods that are great for your teeth, strive to include fresh fruits and vegetables into your diet.
Avoid sugary foods.
Additionally, it's a good idea to avoid too much snacking and try to consume the majority of your calories at three distinct meals.
Focus on the Rainbow
A diet high in Vitamin C will protect your gums and give your teeth a healthy foundation. Vitamin C can be found in brightly colored citrus fruits, including oranges, grapefruit, and tomatoes. Additionally, dark green vegetables including spinach and broccoli are ideal sources of Vitamin C.
Eat to Support Bones and Teeth
Dairy is high in calcium. If you can't tolerate milk, cheese, and yogurt, consider eating more fortified soy products and try to incorporate almonds into your diet. Some milk products are high in fat. Try to seek out skim or reduced-fat milk products. Finally, if you enjoy flavored or sweetened yogurt as part of your daily diet, try to switch to plain yogurt with fresh fruit to reduce the amount of sugar you consume.
Phosphorus is a critical nutrient for building and maintaining strong teeth. Eggs and beans are an excellent source of phosphorus. These foods also offer a low-cost way to make sure you're getting enough protein. Many nuts and lean meats are also high in phosphorus.
Focus on Antioxidants
Antioxidants are critical to healthy tissues throughout your body. They help you to fight inflammation and infection. A diet high in antioxidants can reduce your risk of gum disease. Foods high in antioxidants are easy to spot. As a general rule, the more intense the color, the higher the antioxidant level. Berries such as blueberries, raspberries, and strawberries pack a powerful antioxidant punch. In addition, strawberries contain malic acid, which can act as an astringent to reduce staining on your teeth.
Seek Out Probiotics
Probiotics are good for your entire digestive tract. They can also protect your gums. A simple way to make sure you're ingesting these beneficial bacteria is to focus on fermented foods. Unpasteurized sauerkraut and pickles made in salt brine with no vinegar can boost your probiotic intake.
Don't Forget Zinc
Zinc protects the structural health of your teeth. Foods that contain a boost of zinc include shellfish. Oysters are high in zinc, as are crab legs, shrimp, and mussels. If you suffer from a shellfish allergy, try to increase your intake of legumes such as lentils and chickpeas. Hummus is a great source of zinc.
Keeping Your Teeth Sparkly White
In addition to a visit to the professionals at Coco Lab Smile, there are foods that can naturally whiten your teeth. Apples provide a mild abrasive treatment, scrubbing away plaque and reducing the risk of stains. A fiber-rich salad of fresh broccoli can also help to scrub your teeth naturally.
Timing is Key
Whenever possible, try to eat three healthy meals a day and keep snacking to a minimum. If you snack, work to avoid any sugary foods. One of the worst things for your teeth is to ingest sugary, sticky foods, and not brush them immediately. If possible, enjoy a fresh apple as a mid-afternoon snack. Not only will this gently scrub your teeth, but your body will appreciate the fiber boost as the day winds down.
If you can't brush after each meal, be aware that keeping to a three-meal schedule will increase your production of saliva. By concentrating your food intake at specific times instead of grazing all day, you'll release more saliva during your meals, which will protect your teeth and gums.
A dry mouth is extremely hard on your gums, which will eventually be hard on your teeth. If you generally have a soda or cup of coffee with you, make sure to include sips of water as well. Soda, even diet soda, is extremely hard on your teeth. In addition, even diet soda can increase your desire for sugar.
Work to keep a refillable water bottle with you throughout the day. In addition to drinking plenty of water, try to brush after every meal. If you can't, use water from your bottle to rinse and spit or rinse and swallow. By rinsing, you can wash away food particles that are clinging to your gums and protect your teeth from acid damage.
Foods to Avoid
Hard candy is extremely hard on your teeth and attacks them from several different angles. First of all, when you suck on hard candy, you're bathing your teeth in sugar for an extended period of time. Secondly, you may choose to bite down on candy before it will crack easily. Biting down on hard candy can cause breakage and fractures in the tooth enamel.
Citrus fruits are very good for your gums, but they do contain acid. Too much acid can damage your tooth enamel and irritate your gums, as well as exacerbating any sores you have in your mouth. If you have water with lemon during your meal, follow it up with plenty of plain water to reduce the level of acid on and around your teeth.
Coffee and tea in their natural form can stain your teeth. If you require a lot of sugar or flavored creamers in your coffee and tea, you're bathing your teeth in a sugary acid that will darken them over time. Try to develop a taste for plain, unsweetened coffee and tea. Additionally, make sure to drink plenty of water with these beverages, as caffeinated beverages will dry out your mouth.
Alcoholic beverages also dry out your mouth. If you like a glass of wine with dinner, make sure to include water with the meal and be ready to brush and floss right after you eat. Alcohol can reduce your saliva production over time, causing further gum dryness and damage.
Sticky foods, such as dried fruits in trail mix, offer a nutritional boost but can be hard on your teeth. Snack with care. If you like trail mix as a snack, rinse with water after your snack or try to eat a piece of fresh, abrasive fruit such as a handful of strawberries. Once they're stuck to your teeth, dried apricots and raisins act as a candy bar would and can cause acid damage to your enamel.
An Adult's Daily Diet Schedule for Healthy Teeth
For breakfast, try
- black coffee
- whole-grain toast with peanut butter
- half an orange
- a hard-boiled egg
For a mid-morning snack, slice and savor a sweet, crunchy apple or have plain yogurt with fresh raspberries mixed in.
- Spinach salad with slices of beef or chicken, shredded cheese and sliced tomato, or
- A turkey sandwich on whole-grain bread with cheese and romaine lettuce. A side of tomato soup would boost your antioxidant intake.
- A glass of wine or similar
- Baked potato with butter, cheese, and sour cream
- Salmon, chicken breast or beef of your choice
- Steamed broccoli on the side.
Throughout the day, carry water. Rinse when you can't brush and try to brush after every meal.
Obviously, vegans and vegetarians would have to adjust this list to their preferences. However, you can enjoy a wide variety of foods and protect your teeth at the same time.
Structuring your diet around your dental health will also support a healthy body. By striving to gain the essential nutrients for your teeth, you'll also be supporting your bones and connective tissues.
When patients first find out they are suffering from an autoimmune disease, they often experience some very heightened emotions: fear, confusion, distress, even guilt.
When you suffer from an autoimmune condition, you feel like your body has failed you – as it is now attacking healthy cells, mistaking them for a foreign body, a danger, an intrusion. And while different kinds of treatments for different kinds of autoimmune diseases are certainly available, each individual case will be very different and react to different treatments in varying degrees.
With so many unknowns and so many variables, it can be very hard to find a firm starting point to healing. Yet, as with many other health challenges, what you eat and how you move can have a significant impact.
Let’s explore the connection between diet, exercise, and autoimmune disease treatment.
Autoimmune disease and diet: what helps and what doesn’t
The first fact we need to establish is that there is no such thing as an autoimmune diet. Different conditions will demand different dietary approaches, and all of them will also need to be tailored to the patient.
Most autoimmune diseases benefit from some sort of adapted diet, i.e., cutting out or adding in certain nutrients. This includes diseases such as lupus, MS, arthritis, Crohn’s disease, celiac disease, and others.
The best approach, in any case, will be to keep track of what you eat and how it impacts your symptoms. That way, you will know what to expect after certain kinds of meals and be able to eat less of the foods that worsen your symptoms.
In general terms, there are four broad diets you can reach for, depending on the autoimmune disease you have:
The autoimmune protocol diet (AIP)
The AIP diet is a more extreme version of the Paleo diet, which is based on eating foods our caveman ancestors were once likely to eat.
The foods you are avoiding with the AIP diet include dairy, processed foods, sugars, legumes, nuts, seeds, eggs, and in short, any kind of food that was mass-produced for the modern man and that doesn’t come from nature itself.
While the diet sounds difficult and restrictive, by following a tailored meal plan, you can ensure youʼre not eating anything you shouldn’t be.
The basis of the AIP diet is to eliminate different food groups that might be causing inflammation in your body, and then slowly add them back in, while monitoring how you react to them.
The AIP diet has shown some improvement for patients suffering from inflammatory bowel disease, but can also work for other autoimmune diseases.
The anti-inflammatory diet
This diet is similar to the Mediterranean diet, which has been shown to be incredibly beneficial and is best suited to those suffering from Rheumatoid arthritis.
It is based around foods like fish, fruits, vegetables, legumes, nuts, seeds, and olive oil. As much as possible, these foods should be natural, organic, and the meals should be prepared at home, as that will eliminate any added sugars or processed ingredients.
The intake of dairy should also be limited, at least to begin with, and can be added back in gradually, if no flare-ups occur.
The plant-based diet
Plant-based diets are recommended for all kinds of autoimmune diseases, as our bodies are believed to better handle nutrients from plants than from animals. However, there will be certain nutrients missing from your diet if you swear off meat and dairy – and as there is no concrete evidence that plant-based diets are the way to go, it will be up to you to make the choice of going vegan or not.
The gluten-free diet
Eliminating gluten is the way to manage celiac disease, which is caused by gluten intolerance.
However, going gluten-free can also benefit other autoimmune diseases, such as thyroid-related issues. Again, you will need to test and see how you feel when not eating gluten because there is no concrete proof to show gluten is the cause of inflammatory flare-ups.
Before you choose to adopt any dietary changes, make sure to talk to your GP and a dietician, as well as to keep a meticulous journal of symptoms and meals. Thatʼs the only way to determine what your specific condition can benefit from.
Exercise and autoimmune disease: should you or shouldn’t you
Overall, exercise is considered one of the best ways to keep your body healthy and strong. However, when suffering from an autoimmune disease, youʼre faced with symptoms such as nausea, headaches, muscle, and joint aches, fatigue, anxiety, and depression – and exercise can sometimes make them even worse.
Most of those suffering from an autoimmune disease will have symptom-free periods and periods of flare-ups and will feel so unwell that they have no motivation to exercise.
However, moderate and low-impact exercises can still be very beneficial. They boost energy levels, produce endorphins that naturally reduce pain, reduce inflammation throughout the body, and can help lessen the extent of anxiety and depression. Exercise will also detox the body, improve brain functions, and improve the quality of sleep and overall health.
When exercising with an autoimmune disease, though, you can’t expect yourself to be able to do it like anyone else, and there are certain guidelines to keep in mind:
Take it slow
Your body will behave differently on different days, and you can’t rush it or force it to do more than it’s ready for. It’s very important that you start out slowly and work your way up to more demanding exercises gradually. While most guides will tell you to keep upping the ante with every workout, you will be perfectly fine if you keep doing the same thing until you can perform each move with little effort, and only then make it more difficult.
Choose an exercise you enjoy and your body likes
If you hate running, don’t do it. Exercising with an autoimmune disease should be good for your body and mind, so choose something that is fun for you and that is low-impact enough. Even if you just dance around the house and never put on a pair of running shoes – you will still be getting some cardio in.
Only do low-impact exercises
These may include swimming, walking, yoga, Pilates, weight training with light weights, step climbing, and so on. These kinds of exercises are kinder to your joints and muscles and theyʼre not too demanding on your central nervous system either, so your body wonʼt have trouble coping with them.
Keep an exercise journal
Just like youʼre journaling what you eat, the same principle should be applied to your workouts. That way, you will be able to determine patterns and figure out what works best: when you have the most energy, when you are feeling particularly drained, and what your symptoms are like.
Always cross-reference your two journals to see how the foods you are eating are impacting not only the way you feel but also the way you can work out.
Take a break
Remember that your body needs to rest too, and if you fail to exercise for a few days due to a flare-up, don’t beat yourself up about it. Your goal with exercise is to lessen your symptoms and to make yourself feel better and be healthier – it’s a means to an end, and you should treat it that way. If you can’t exercise on certain days, or youʼre in too much pain when you do, just skip the workout and come back to it when you feel better.
What you eat and how you move can and will impact how your autoimmune disease behaves. Depending on the illness youʼre faced with, figure out a baseline diet to start with, then test it and tweak it until you find what works best. Once you are fueled with the right diet, try to work out as much as feels right. This approach will allow your body to experience the combined benefits of exercise and a personalized, healthy, and well-rounded diet.
The Keto diet (or a ketogenic diet) has become highly popular because it’s super effective when done correctly.
Benefits include weight loss, reduced risk of cancers, heart disease and other diseases, and tons of other overall health boosts.
However, it’s also far more structured than many other diets, so beginners often have a hard time seeing results.
7 Reasons You Are Failing at the Ketogenic Diet (and what you can do about it)
If you’re thinking of trying a ketogenic diet, avoid these common Keto diet mistakes and you’ll see real results, fast:
1. Not drinking enough water
Part of following your new Keto diet will involve massively reducing carbohydrate intake. But carbohydrates help to hold water and sodium in your body, keeping you hydrated. So a quick reduction in carbs means that dehydration is a common side effect of beginning a Keto diet.
Maintaining a healthy level of hydration is important for kidney health and mitigating common Keto side effects. Plus, it’ll help curb your appetite and cravings.
For those who are not used to keeping regularly hydrated throughout the day, try the following tips:
- Always have a bottle of water to hand
- Keep track of your daily water intake
- Set an alarm on your phone at regular intervals to remind you to drink water
- Add some lemon and lime slices to make it more refreshing
2. Doing too much too soon
Your first dive into Keto can be a massive change for your routine, your habits, and your body. Many people fail the first time around because the drastic changes and side effects are too much for them.
Try easing yourself into a ketogenic diet initially before trying to achieve full ketosis. You will get your body used to the change gradually and will likely have far more success in the long term.
It’s also important to check with your doctor before embarking on a Keto diet, especially if you have an existing condition. For example, people with Type 2 diabetes should not undertake a ketogenic diet.
3. Sticking to the same workout routines
While working out on the Keto diet is safe, a common mistake people make is keeping up the same high intensity of exercise they had before.
During ketosis, you are drastically changing the nutritional make-up of the fuel you consume, so it’s expected that this will have an impact on the level and intensity of the activity you undertake.
However, it is safe to work out on keto. Just keep the following in mind:
As your body gets used to ketosis and your energy levels balance out, you can adjust your workout routine and increase activity.
4. Eating “hidden” carbs
Contrary to popular belief, the Keto diet is not carb-free. A small amount (maximum 20g) of daily carbohydrates should be incorporated into your diet.
A common Keto diet mistake that people make is consuming “hidden” carbs.
They cut out bread, pasta, and other obvious sources, but they forget that many fruits, vegetables, and nuts also contain carbs and continue consuming them freely.
Lowering carbs to the recommended amount is imperative to achieving ketosis, which is the whole point of a Keto diet. Here are some foods that have “hidden” carbs. You can still consume them, but make sure to take their carbohydrate content into account:
- Berries (raspberries, blackberries, strawberries)
- Brazil nuts
This is not a complete list of fruit, vegetables, and nuts that contain carbohydrates. Be sure to do your research to avoid accidental extra carb intake on your Keto diet.
5. Ignoring micronutrient intake
Micronutrients are the vitamins and minerals that our body needs to stay healthy and functioning at optimal levels. They impact everything from your immune system to your brain function.
On keto diets, you are cutting out or reducing a lot of foods. So it can sometimes be easier to fall into a micronutrient imbalance.
Some common micronutrient deficiencies that can occur on a ketogenic diet include:
- B Vitamins
- Omega-3 Fatty Acids
- Vitamin A
- Vitamin C
- Vitamin K
The main reason this happens is that people trying Keto fail to vary their diet. They eat the same foods repeatedly because they know those foods are acceptable for Keto, but the lack of variation means they are missing out on vital nutrients.
It’s vital to do your research and ensure your Keto diet is varied enough for you to take in the correct amount of micronutrients and maintain your overall health.
6. Too much protein
While Keto is low-carb, that does not necessarily mean it’s high protein. On a ketogenic diet, protein should generally make up around 20% of your daily calorie intake. A common Keto diet mistake is taking in too much protein. But why is this a problem?
Many scientists believe that overconsumption of protein can knock your body out of ketosis through a process called gluconeogenesis. This means that the excess protein you have consumed, some of the amino acids will convert to glucose. Since the aim of a ketogenic diet is to have your body burning ketones for energy instead of glucose, this can be detrimental to your ketosis state.
For this reason, it’s important to prioritize a moderate protein intake on Keto.
7. Having cheat meals
Ketosis is a delicate balance. It takes time to achieve in the first place and then can easily be reversed. Achieving and maintaining ketosis is entirely dependent on the correct Keto diet.
So, unlike other diets, “cheat meals” are pretty much out of the question to maintain ketosis. One cheat meal can knock your body out of ketosis, which can take several days to regain. A common keto diet mistake is having weekly cheat meals as you might do with other types of diets.
While the Keto diet might feel like a daunting challenge at first, following these tips to avoid common Keto diet mistakes will help you see real results from the diet much quicker.
For many dieters, the idea of fasting is tempting, but the thought of going days without food is too overwhelming.
No one wants to suffer the loss of energy that comes with going on a fast – even if it does eventually make you feel better in the long run.
Intermittent Fasting (IF) is gaining ground as one of the most popular ways to lose weight, gain health and live longer right now. But this isn’t a new fad – this is something people have done for many, many years.
If you are an intermittent fasting beginner, you may be wondering the following:
- What are intermittent fasting side-effects?
- Are there rules for intermittent fasting?
- What's the meaning of intermittent fasting?
- Is intermittent fasting and exercise ok together?
- Or are just looking for me to lay down how intermittent fasting works…
Then buckle up… here we go as we…
Answer the Most Popular Questions about Intermittent Fasting
What Is Intermittent Fasting?
Intermittent fasting is when you develop an eating pattern throughout your day. For part of the time, you’re living on water, coffee or tea. The other time, you’re eating healthy, nutritious foods.
Some serious fasters count all calories as off-limits, so that would mean you exist on water only – no coffee, tea or other low-calorie drinks. It’s up to you how you want to incorporate it into your world.
There are also variations of the fasting where you rotate hours or days where calories aren’t forbidden, but limited – versus how they’re unrestricted on the days when you’re not fasting.
So for example, on a “fasting” day, you might restrict your caloric intake by an extreme amount, eating just 500 calories a day, whereas, on a non-fasting day, you eat 2,500 or so.
There are different ways to adhere to an intermittent fasting routine. Some people fast for 8 hours and then eat regularly for 16 hours. Other alternate days – one-day fasting, one day not.
You can do it any way you like – 10 hours of fasting and 14 hours of eating. Whatever you feel comfortable with. You can start easy and increase the number of hours you spend fasting until you get the hang of it and know how your body will react.
Some dieters count the sleep phase as part of the fasting period so that you either go to bed while fasting or wake up fasting, eating your calories during the main working hours.
What Are the Benefits to Intermittent Fasting?
Aside from the weight loss benefits, because you’re ultimately restricting a certain number of calories, you also gain other benefits when adopting an intermittent fasting regimen.
Some studies show that it might contribute to your longevity. Lab animals have shown that fasting does indeed contribute to a longer life. It wasn’t the same for all of the lab rats, though.
Male and female rats have different results depending on how frequently they fast – males fasting on a 24-hour rotation and females fasting once every three days.
Your body learns how to better use the calories and nutrition that you give it when you start fasting periodically on a schedule. It regulates your fat storage and insulin usage correctly.
You’ll enjoy fasting if you’re busy and always on the go because every dieter knows how hard it is to shop for, prepare and cook healthy foods – and fasting eliminates that portion of your day.
Intermittent Fasting can also save you money!
Fasting cuts your grocery bill because you’re consuming less food. Dieters typically have to spend much more because they’re suddenly buying fresh fruits and vegetables and lean cuts of meat rather than cheap, processed foods.
Some researchers say that intermittent fasting promotes HGH – Human Growth Hormone – production. This helps stave off the aging process and allows you to live longer and healthier.
Some studies are showing that it helps delay or improve symptoms of Alzheimer’s too – aiding in the brain’s capacity to store and retrieve memories.
You’re going to see your triglycerides and bad (LDL) cholesterol improve, your blood pressure achieves a better normal, and the inflammation in your body begins to decrease.
Your cellular repair will be heightened and fat will burn at a rate you haven’t seen before. Even your heart will function better because fasting like this provides cardiovascular benefits.
What Are the Negative Sides of Intermittent Fasting?
If you fast for long periods right off the bat when your body isn’t used to it, then you might feel the effects of not having food to provide energy for you initially.
Some people rely on caffeine and sugar to help them kickstart their day, but if you improve your sleep hygiene and get a good night’s rest, you won’t need a breakfast crutch to gain momentum.
You might experience hunger when you begin fasting. The sad thing is, most people don’t even know what hunger is anymore. We tend to eat on a schedule, not according to what our bodies are telling us.
Once you start fasting, you’ll start to tune into your hunger cues. This will make it easy for you, when and if you get off of your intermittent fasting routine, to eat when you’re truly hungry and not eat calories just because the clock says it’s time.
A lot of this is mental, not physical.
You’ll be used to eating, so you’ll miss it.
If you have habits of stopping by for a morning Starbucks or a donut, you’ll feel hungrier when you’re fasting because the habit’s been broken. But that will go away over time.
Some people who are against skipping breakfast will argue that it can wreak havoc on your body’s ability to manage insulin levels. But whether you’re fasting because you’re asleep, or because it’s scheduled during the day, you still can use the end of a fasting period to help manage your insulin levels.
The Importance of Your Non-Fasting Nutrition
Because you’re now limited to your food intake, it’s more important now to make sure you get the proper nutrition for the times when you are going to consume calories.
Eat foods that your body needs during that time.
You certainly don’t want to burn up your non-fasting time with poor nutrition and empty calories that won’t make you feel full for long.
You don’t want to crash early – you want to feel satiated for a long time. You still want to eat healthy, using foods such as:
- Lean meats
- Whole grains
This kind of nutrition will ensure your body is getting the proper nutrients, and that you feel full longer – more energetic for the fasting period when you’re consuming low or zero-calorie options.
Exercising on an Intermittent Fasting Regimen
Whenever most people go on a typical fast, their energy is drained dramatically, so they wait to exercise until they’re on the non-fasting portion of their routine again.
But many advocates of the intermittent fasting routine say that the best time to work out is at the end of your fasting period – right before you start consuming calories again.
If your body has used up all of its glycogen stores, then it will burn pure fat while you exercise. At first, it might be hard to get used to this routine, but it gets easier the more you work the habit into your day.
You still want to maintain a healthy mix of cardio and strength training exercises. Some people mistakenly believe that by fasting, you’ll be losing muscle – but it’s not the muscle that gets burned off – it’s fat – so you become leaner and stronger if you adhere to an exercise routine.
Don’t go insane trying to initiate an intermittent fasting regimen paired with the P90X right out of the gate. You should probably start with light exercise at first and work your way up to more intense movement.
Should You Try Intermittent Fasting?
This type of plan isn’t for everyone.
There are many conveniences, though – so unlike other tedious diet plans, this one simplified your life more than it adds stress to it.
You will learn how to be more in touch with your hunger cues, and how to schedule your eating so that you burn as much fat as possible during hours when it seems effortless.
It achieves the same results as some other diet methods, so if you find that fasting isn’t for you, you can try a more traditional approach to things, such as scheduled meals and calorie reduction.
Much of what fasting entails is mental. You have to suddenly learn how to drown out your inner voice that is screaming for food because “it’s time to eat!” You won’t starve to death going without a meal in 6 hours.
You might feel uncomfortable at first, realizing there are true hunger pangs that exist when you hadn’t felt them in forever. But nothing horrible is going to happen to you because of fasting.
You already fast when you sleep, and this is just an extension of that. Most Intermittent Fasting participants say you shouldn’t go over the 36-hour window of fasting. That’s when you begin to feel suffering instead of benefits.
You might experience waves of hunger as you first get started with this type of fasting. It will ebb and flow, and during the times when it’s strongest and you feel like panicking, keep yourself occupied and busy until it passes.
You might be a little moody as your eating habits start to adjust.
People aren’t chipper when they lose sleep, have to skip a meal, or have their routine disrupted in any way.
Make Intermittent Fasting a Portion of Your Self Care Routine
Fasting is a great time to initiate an entire self-care routine. On the days and times when you’re fasting and you’re not busy doing other things, work in some pampering for yourself.
It could be a massage or spa day – but it can also be something as simple as meditation or deep breathing techniques that you do on your own. Those are things that don’t cost a penny – and it can heighten your experience with intermittent fasting.
Fasting is different for everyone. Some are using it as a form of spiritual awakening.
Others use it for weight loss or better health. Regardless of your goals, make sure that you fast according to what you can handle and enjoy because if it becomes tedious, it ruins the process and can do more damage putting stress on you than benefits.
Check out these other great articles all about the Intermittent Fasting lifestyle
…and how you too, can reap the benefits of an I.F. protocol!
- Everything you want to know about I.F.
- Carb cycling, IIFYM, and IF lifestyle
- If It Fits Your Macros or Intermittent Fasting?
- How to Intermittent Fast like a Boss!
- Why is Intermittent Fasting Healthy or Unhealthy for me?
It’s known that vegetarian and similar diets include less fat and sugar than meat-eating ones.
But the truth is — adopting a vegetarian meal plan is no guarantee of weight loss.
It is very common for people to lose weight when they decide to go vegetarian.
And the major reason for this is because vegetarian diets limit sugar consumption if to compare with meat-eaters’ menus.
While vegan diets support weight loss, they need to be complemented with plant-based foods with high fiber content.
Thus, you will be able to regulate blood sugar levels and feel full for a longer time. If you’re really serious about shedding fat on a vegetarian diet, then there are some things you should know.
Don’t Fall into the “Cheese Trap” When on a Vegan Diet
When choosing staples, new vegetarians usually go for options like pizza and cheese. And if you love sandwiches, then you will likely prefer a grilled cheese-covered turkey breast sandwich. #nomnom
The problem with dairy products like cheese and cream is that they often have high-fat content. So, regular consumption can easily make you gain weight. A single ounce of cheese or a heavy cream teaspoon can contain over 4g of saturated fat and 50 calories. In fact, some fat-laden cheeses contain as much as 120 calories per ounce with more saturated fat.
So, imagine how much calories and greasy food you’re consuming when take a whole cheesy meal or cream soup. This is the last thing you want in a vegetarian meal plan.
The gist is not to overdose on dairy products. Some determined vegetarians may completely rule them out of their vegetarian diet for weight loss. But in case you decide to keep them, make sure you limit your intake to one ounce of organic cheese per day in each vegetarian serving.
Mind the Fats in Your Vegetarian Diet
When on a vegetarian weight loss diet, it’s vital to know the type of fat you take as well as how much you eat. Even when taking healthy fat oils, it is best to limit your consumption to a moderate amount.
Plant-based fats like olive oil contain a lot of vitamin E, which is good for the skin. Another popular fat option that is also high in vitamin E is avocado. Both foods are largely made up of monounsaturated fats, which make them heart-healthy choices and thus great for vegetarians.
Oils from flaxseed and walnuts are also ideal for a vegetarian weight loss diet. Their inflammatory property makes them helpful in getting rid of toxins in the body. The lauric acid in coconut oil is also good for the guts, which makes it a great addition to vegetarian meals.
As earlier indicated, it is advisable to limit your healthy fat intake in order not to hike the calorie content in your meals. You don’t want to exceed 5 servings of a single teaspoon of plant oil per day in a vegetarian diet. If you can go lesser, it’s even better!
Choose Fruits as Dessert for Your Vegetarian Diet
If you really want to lose weight on a vegetarian diet, then you should consider substituting your usual dessert for fruits. There are so many delicious fruits to choose from. But bananas, apples, and berries are perfect not just because they satisfy your desire for sweets but also for their weight loss benefits.
Banana is commonly used in most vegetarian meal plans for sweetening. Apples are great for your guts. And there’s no denying that a healthy gut is essential for keeping your weight in check. Berries have inflammatory properties that can help rid the body of toxins and prevent cancer. They also help to ensure your skin remains tender and beautiful.
It is important to note that these fruits still contain a considerable amount of sugar, especially banana, so you should watch how much you eat. Ideally, you don’t want more than 60 calories in a single serving for a vegetarian weight loss diet.
Choose Your Soy Foods Wisely
While the dangers of excess soy to heart health and cancer is still not clear, it is recommended to take less of it to be on the safe side. More important is to choose your soy food wisely, especially when going vegetarian.
Experience has shown that adding healthy animal products to a vegetarian diet is actually a better choice than eating a lot of soy meat. This is because most soy-based meats usually contain a lot of sodium and preservatives.
Again, choose your soy foods wisely. Some of the best soy products for a vegetarian weight loss diet are soy milk, tofu, and tempeh. And it’s more useful to eat them unprocessed. So, you incorporate them into your vegetarian dishes in this form.
Legumes are also good sources of protein, which can be included in a vegetarian weight loss diet. They may help to control your cravings for processed food when hungry.
Go Crazy for Vegetables
It is practically impossible to imagine a vegetarian meal plan that is not filled with healthy veggies. They are the only food you should eat without fear when going vegetarian. They do not only supply nutrients to your system but also ensure you feel more satisfied.
It is recommended to go for greens like collard and kale, which are rich in iron. Other great vegetarian options are asparagus, carrots, cucumber, spinach, broccoli, and so on. Mixing your leafy vegetables with natural sources of Vitamin C, such as lemon juice, can also help your body to absorb iron faster.
Add Exercises to Your Vegetarian Diet
If you’re determined to shred fat on a vegetarian weight loss diet, then an exercise program should be in your plans. There are no two ways about it – you’ve got to MOVE.
Weight training and cardio exercises are great options. And you must be ready to keep to a regular exercise schedule. Without regular workout, it may be very difficult to get the kind of results you desire even if you have the most sophisticated vegetarian meal plan.
You can get a good personal trainer or you can get a treadmill if you want to exercise at home. Always go for the best running shoes for a treadmill to avoid injuries.
Regular training, combined with a healthy vegetarian meal plan, can accelerate your efforts.
To Wrap It Up – Take One Step at a Time
Vegetarian diets are not typically “low calories” and do not always result in weight loss. So, if you’re opting for a vegetarian diet for weight loss, then you will need to make extra sacrifices and be disciplined. Also, the process may take some time.
Hopefully, you can start making gradual changes by following the tips above. This is important, especially if you’re new to all this.
Elizabeth Barlettah has been working as a nutritional for seven years. In her free time, she travels and blogs about top-rated appliances at her own blog.