Home Tags Posts tagged with "diet"
So hungry you could eat a horse? You probably shouldn’t. But that’s not the only thing you shouldn’t eat when you’re ravenous.
Studies have shown that leaving too much time between meals, or skipping meals entirely, can make us more likely to overeat and indulge in high-energy snacks. The result is usually bad news for your belly.
Although we don’t recommend skipping out on a snack, thinking it’s OK to eat any food that appears in front of your face is another serious mistake. Eating or drinking these foods and beverages will not only leave you feeling hungry, but some may also rev up your hunger, and others can irritate your empty stomach. If any of these foods appear in the wild, pass and look for one of these 10 Best Things to Eat When You’re Starving instead.
Ever wonder why you can feel completely stuffed after dinner and then manage to finish dessert? It’s due to a phenomenon known as sensory-specific satiety, which is the tendency to fill up on one flavour of food, but only feel like you’ve satisfied that one part of your stomach. As a result, your appetite persists and you still feel hungry for other types of food. That’s exactly what happens when you indulge in salty snacks like chips. Your body feels full on the salt front, but it still craves the sugar and glucose that it needs for energy. And you’re left still hungry.
2. Orange Juice
Orange juice fails in three ways when it comes to satisfying your hunger. For starters, a recent study in the journal Nature found liquid carbs to be 17 percent less filling compared with solid carbs. So, as a general rule, you’re better off eating something if you’re trying to satisfy your hunger than drinking something. Secondly, juices are devoid of any fibre—the macronutrient that helps to slow your body’s digestion of simple sugars. As a result, drinking juice will spike your blood sugar, leading to a short-lived satisfaction and devastating crash that leaves you hungrier. Finally, oranges are highly acidic, “so they can cause heartburn or make acid reflux symptoms worse, especially when consumed on an empty stomach,” explains Alissa Rumsey MS, RD, spokesperson for the Academy of Nutrition and Dietetics.
3. Spicy Foods
Kicking up the heat on an empty stomach is a recipe for an irritated digestive system. Your stomach naturally increases production of digestive stomach acids in anticipation of a meal. When you eat spicy foods, it can irritate your stomach lining. Sorry, but you may have to put Wing Night Wednesday on hold if you had to skip lunch.
You might think to reach for a cuppa because you’ve heard caffeinated beverages are appetite suppressants, but it’s not your best bet. Coffee causes your stomach to produce even more acid when you drink it, which will increase the amount of inflammation in your stomach lining. It can also result in feelings of discomfort, bloat, and nausea.
5. Rice Cakes
They’re crunchy and make you feel like you’re eating air, but rice cakes won’t do much for you nutritionally or in terms of increasing satiety. This simple-carb snack ranks notoriously high on the glycemic index (GI) — a measure of how quickly blood rises in response to food on a scale of one to 100. And rice cakes come in at 82. High GI foods provide a rush of energy, which may help tide you over if you’re about to eat a meal, but ultimately cause excessive hunger and increased activity in craving and reward area of the brain, according to researchers at the New Balance Foundation Obesity Prevention Center. It’s the perfect storm for overeating and weight gain.
6. Diet Soda
No, it won’t even be good to “tide you over” until your next meal. “Diet” drinks or any snack that’s sweetened with artificial sweeteners will likely play no role in helping to rid your body of its hunger pangs. Artificial sweeteners—such as aspartame, acesulfame K, sucralose, and saccharin—have been scientifically shown to trigger your sweet receptors, make your body think you’re about to get sweet energy, and rev hunger with no reward.
When you feel hungry, it’s likely because your body is experiencing low blood sugar levels and needs a jolt of energy. The best way to get this is by consuming something with carbs (which break down into glucose), but also food with fiber and protein to help you sustain these energy levels longer. Unfortunately, not only is cheese seriously lacking in any carbs that will help fuel your brain and decrease feelings of hunger, but Julieanna Hever, MS, RD, CPT, explains that it’s one food that makes you hungrier. “Cheese is full of protein compounds called casomorphins, which cause an opiate-like addictive response when eaten,” she tells us. Combined with its high amount of salt, eating cheese will just make you crave more and more of it.
“Many [people] try chewing gum to take their mind off eating food. Unfortunately, this trick doesn’t usually work,” comments Lisa Hayim, MS, RD. “The chewing action actually tricks your body that food is coming down,” she explains, which results in your stomach initiating the preparation of gastric juices. But when no food comes down, your stomach really begins to churn and grumble, which can cause pain and making you more conscious of your need to eat.
Have you ever gone out for a sushi dinner only to stop by a pizza place on your way home? Sushi is one of the worst choices to make when you’re hungry for two reasons: One is that it’s primarily make up of white rice, which is highly refined, devoid of any satiating fiber, and thus rapidly digested. And two is that you likely dip your roll in super salty soy sauce. High-sodium foods cause you to feel thirsty and becuase thirst is often mistaken for hunger (it’s one of the 30 Reasons You’re Always Hungry), you’re likely going to feel even hungrier after eating.
10. 100-Calorie Packs
They sound like the perfectly portioned snacks, but don’t fall prey to false advertising. A 2016 study published in the journal Food Science and Nutrition discovered that calories consumed doesn’t always predict satiety. In other words, your stomach doesn’t feel full just because you ate a certain number of calories. Therefore, reaching for a tiny packet of cookies won’t always fill you up—and may actually make you eat more. A recent study in the Journal of Consumer Research found that dieters perceived small snacks in small packages as diet-friendly and ended up eating multiple packets and more calories overall than when given a regular-size package.
For some people, making smart food choices and breaking bad dietary habits can be enough to banish uncomfortable stomach cramps and bloating, which can have a genuine impact on quality of life.
Here are a few tips from digestion disorder specialist Daniele Festy, and endocrinologist and nutritionist Pierre Nys on how to calm your stomach.
Go easy on crudites
Too many raw vegetables can irritate intestinal mucus and the colon, although it depends on the individual nature and sensitivity of your digestive system.
Dishes such as cooked beetroot or a salad of cooked carrots with cumin will be better tolerated than classics like raw tomato and cucumber.
Keep legumes to a minimum
Legumes like lentils, dried beans and chickpeas are excellent sources of plant-based protein that help increase satiety – making you feel fuller.
However, not everyone can digest them easily.
Try including small quantities of legumes in your dishes and to see how you react.
Pick dairy products with low levels of lactose
Outside of specific lactose intolerances or allergies, dairy products can cause nausea, pain, bloating, and even migraines.
If you notice these discomforts, switch to yoghurts and matured cheeses that have lower levels of lactose, as well as fermented milk products or plant-based milks such as soy or almond milk.
Tuck into low-sugar fruit
It isn’t always easy to fit in the recommended five portions of fruit and vegetables per day.
However, citrus fruit, for example, is better eaten outside of mealtimes to avoid bloating and slow digestion.
Pineapple, although relatively sweet, can be eaten at the end of a meal as it’s great for digesting proteins.
Make sure you remove the skin of nectarines, apples and pears.
As a general rule, fruit is better cut into chunks or grated, rather than consumed whole.
The skin of certain vegetables, like bell peppers and tomatoes, isn’t digestible.
Simply plunge them into boiling water for two minutes and the skin should peel away easily.
With green vegetables, try just eating the lightest-colored parts, which are less likely to cause flatulence than dark green parts.
Go half and half with grains
Wholegrain cereals are recommended to help boost dietary fibre intake, but a gut that’s used to eating white flour products, like industrially-produced sliced bread, won’t appreciate the switch to brown bread or brown rice if it’s done instantly and involves large quantities.
To avoid weakening intestinal mucus, half-and-half formulations of bread or pasta, for example, can lead to smoother transitions.
As a general rule, it’s wise to reduce portions of carbohydrates.
Watch out for hidden sorbitol
Sorbitol is a natural sugar used in many “light”, “diet” or “sugar-free” products, thanks to its relatively low impact on blood sugar levels.
It is found in preserves, candy and chewing gum.
This sweetener can give certain people stomachaches and can cause digestive problems such as diarrhoea.
It is also hidden in certain fruits, such as pears and plums.
Make sure you read food labels carefully. – AFP Relaxnews
KUALA LUMPUR: It is the responsibility of parents to watch what their children eat and ensure that their diets are balanced, according to a dietician.
Children’s immunity levels would be affected if their diets were unbalanced, said Mohd Khairul Azuan, who is attached to a medical centre in the Klang Valley. For their children to chart healthy physical and mental growth, families should strive to make healthy eating habits a tradition in their households, he added.
He said it was important to ensure that children’s diets consisted of food containing a complete range of nutrients to enable them to remain healthy, active and energetic.
The intake of inadequate amounts of, or nutrient-deficient, food could cause childrent to be listless, feel drowsy and unable to concentrate properly in the classroom, said Mohd Khairul.
“Children are usually drawn towards chocolates, sweets, ice-cream and cakes and tend to shun fruits and vegetables, but the problem is eating too much of sugary foods can lead to obesity,” he told Bernama.
A survey carried out by the Nutrition Society of Malaysia revealed that 28.4 per cent of children and teenagers aged between six and 17 were found to be either overweight or obese. The survey, which was initiated in 2013, involved 8,705 schoolchildren throughout the country.
Admitting that it was hard to coax children to eat fruits and vegetables, Mohd Khairul said their physique and state of health often reflected the quality of their food intake.
He urged parents to be more creative when preparing healthy food for their children, adding that they would be more inclined to eat if they were served unique meals.
“Usually, they are attracted to colourful foodstuffs and they love variety too,” said Mohd Khairul, adding that he usually recommended that children be served bento-style meals.
“The foods are presented and decorated to look like toys, and they look so inviting they’re bound to whet the appetites of the kids.”
Pointing out that it was not necessary to eat only organic foodstuffs, he said a balanced diet consisting of the right quantities of carbohydrates, protein, fats and fibre was sufficient.
picture of happy romantic couple eating pizza at home (focus on man)
Whether itâ€™s the first date or the fourth, sharing a meal is part of the â€œgetting to know youâ€ process. Deciding what to order can bring up some anxiety, though â€” and not just because you donâ€™t want to get spinach stuck in your teeth. If youâ€™re following a healthy eating plan, itâ€™s easy to get caught up in the moment and agree to share a fried-food-fest with your date. Or you may not want to necessarily advertise that youâ€™re watching what you eat.
First off, you should never feel the need to apologize for or explain your food choices on a date with someone new. If theyâ€™re the right person for you, they wonâ€™t care whether you order fries or a salad. Someone who feels the need to provide unsolicited commentary on what youâ€™re eating is not the right person.
Instead, confidently order what you want â€” no explanation required. What you should bring up: allergies and intolerances. Your tree nut allergy or celiac disease is an important part of your health.
Above all, try your best to relax and focus on having a conversation and learning about this (hopefully) cool new person.
Bar Snacks and Tapas
If youâ€™re making a meal of bar bites, split a few things with your date. Go for something with non-starchy veggies such as a simple salad, shisito peppers, or a dish with roasted or grilled veggies. Choose a protein thatâ€™s broiled, baked, grilled, or roasted, such as chicken skewers with dipping sauce or grilled octopus. Go slow with breaded or fried items like buffalo wings or calamari. If your date wants to split something more indulgent like flatbread or macaroni and cheese, go ahead and enjoy a taste, but donâ€™t feel you need to match them bite for bite.
Mixed drinks will likely have more calories, so keep it simple with a glass of wine, a beer, or a simple cocktail like vodka or gin with club soda and lots of lime. Also, be wary of all-you-can-drink brunch specials or other promotions that involve constant refills. Aside from making it hard to keep track of calories from alcohol, itâ€™s easier to get drunk without realizing it. The tip to drink water or club soda between alcoholic beverages is a clichÃ© for a reason â€” it helps you pace yourself and stay hydrated to stave off a next-day hangover.
Starting with a mixed greens salad with a non-creamy dressing such as a vinaigrette is a great way to fill up on fiber-rich vegetables without going overboard. Not feeling salad? Try a broth-based soup or lean protein like shrimp cocktail or oysters.
Carb-heavy entrees like taco platters, oversize sandwiches, and pasta dishes often provide portions far beyond what you need in a single meal. Pick a protein such as lean beef, poultry, or fish with a side of vegetables. If you feel comfortable asking for sauce on the side or for the kitchen to hold the potatoes or the burger bun, go right ahead, but also know you have the option of simply not eating what you donâ€™t want to eat. Thereâ€™s no clean-plate rule. Again, donâ€™t feel the need to eat the same amount of food your date is eating. Put down your fork between bites and listen to your bodyâ€™s cues to tell you when youâ€™re satisfied.
Splitting dessert is an easy way to cut calories while also saying, â€œI trust you enough to share germs with you.â€ A win-win situation.
EVA Mendes has revealed she eats whatever she wants but only in “moderation” and works out “at least” three times a week.
The ‘Place Beyond the Pines’ actress has confessed she doesn’t ban herself from feasting on her favourite foods but instead eats them in “moderation”.
“I think eating anything you want as long as it’s in moderation is good,” she said.
The 41-year-old star, who has a nine-month-old daughter Esmeralda with her long term partner Ryan Gosling, also has a fairly relaxed approach to exercise and refuses to go to the gym every day.
She explained: “I do cardio and light weights at least three times a week.”
The brunette beauty then opened up about her beauty secrets, revealing she keeps her skin healthy by washing it with witch hazel and uses coconut oil as makeup remover.
Asked how she removes her makeup during a Facebook Q&A, she said: “Coconut oil on a damp washcloth … I’m also on the coconut oil bandwagon. I use it all over.”
“Drinking warm water and lemon every morning before my coffee and staying hydrated all day long really helps me stay healthy and helps my skin look its best,” she added.
Eva also revealed a handy trick to help keep her makeup looking fresh all day long.
The 2 Fast 2 Furious actress shared: “Believe it or not, after I’ve applied my makeup, if I really want it to stay all day, I run the hot shower for a minute and I let the steam settle my makeup. I know it sounds weird but it works for me!” â€“ Bang Media
What better way to round up the holiday season than to start a new diet trend to get rid of all that overrated turkey! We have the details on a diet that the market has buzzing about, and might have you buzzing soon too. It’s called the 100 Bites Diet.
The name pretty much explains the main point of the diet, which is to chew more and eat less. Here are the reasons why researchers believe this diet will be successful.
HAPIfork controls the timing of your bites, vibrating every time you eat too fast so that you’ll chew longer.
Chewing more slowly has been discussed as a way to control weight gain for a while now, but with new research emerging, scientists have found a direct correlation between how fast we chew, and how much we eat. Scientists believe that if we limit our intake to 100 bites a day, this can severely decrease the amount of weight gain one might forgo. With this new research, scientists are rushing to create tools that will help make counting your bites a lot easier.
So of course, with new research comes a lot of scientific stats. How did they get the magic 100 number? A group of scientist tracked a medium size group and discovered that the average calorie intake for men per bite is 17, while the average calorie intake per bite for women is 11. Time this number by 100 and you get 1,700 calories a day for men, and 1,100 calories a day for women, which is the average low-calorie diet recommendation.
Researchers and scientista have already designed HAPIfork. HAPIfork is a fork that is used to time your bites. If your bites are less than 10 seconds apart, the fork will alert you by vibrating. This is used to keep your biting on track by slowing down your food intake. The more you chew, the less food you will take in. HAPIfork might be paired up with talking plate, a plate that actually weighs your food to determine how long it should take you to eat it. Yes, the plate actually talks, asking you if you might be full or how you are feeling at the moment.
The bite monitor is another tool that scientist are creating to help push this diet into the retail environment. This monitor is conveniently a watch that you simply wear on your wrist. This technology is like a pedometer for your mouth. It tracks your bites by monitoring the movement of your wrist and recording the amount of time you “bite.” This allows you to monitor your bites throughout the day to make sure you are on track.
This diet sounds promising, but we do spot a few flaws in it. What happens when we are eating a plate of fries? The calories won’t add up to the predicaments previously stated. Also, what about beverages or food items like soup? We can’t chew this item, so it will make it hard for us to truly track our bites or calories. Finally, the wrist watch seems like a great idea, but when you are drinking beverages or sipping soup, the results might be inaccurate.Overall, we think that scientists are on to something, but the diet still needs a few tweaks.MYNEWSHUB