Tag: heart disease

Is zero fat diet good or bad?

Is zero fat diet good or bad?

zero fat

Low fat diet is the most commonly used term. All of us want to to eat a low fat diet. We have gone a step ahead by totally avoiding fat in our diets. The trend of eating zero fat has become the latest fad. We boil, steam, pressure cook to avoid adding fat to the diet. Fat has developed a bad rep over the years. It has been beaten up, cursed upon and hated by all. But does it really help? Lets have a look what happens to eating very low or zero fat diets.

  • Vitamin deficiency- certain vitamins such as fat soluble vitamins A, D, E and K need fat for its transport and absorption. If you eat less fat, you have a risk of deficiencies of these vitamins.
  • High cholesterol levels- this must be a shock as it is advised to eat less fat, but if your diet is low in monounsaturated fats and omega 3 fats, your HDL or good cholesterol falls. This makes you prone to high cholesterol levels and heart disease.
  • Depression- fats help the hormones and chemicals to play their roles in the body. Fats also affect our moods and behavior. People who are deficient in omega-3s may suffer from bipolar disorder, schizophrenia, eating disorders and ADHD. So eat fat for that happy feeling.
  • Increased risk of cancer- Certain cancers such as colon, prostate, breast cancers can occur due to lack of essential fatty acids.
  • High intake of sugars- Most low fat products add more sugar and other carbohydrates to replace fat and hence they are not low in calories but just low in fat.There will be a marginal difference in the calories.

It is required to eat fat as less than 20% of the total calories. Fat is very essential for our system and avoiding is not the solution. Eat more of monounsaturated fats, omega 3 fatty acids and less of saturated fats.

Include at-least 4 tsp of fats in your diet. Adding fat while cooking aids digestion and better absorption. Eating a well balanced diet along with regular exercise can protect you from a host of health problems. Now get the healthy fats back to your diet.

Pistachios- Healthy power houses….

Pistachios- Healthy power houses….

Pistachios have always been a tasty nut but have always been blamed for the wrong reasons. In India, they have been spotted in the wrong places or rather we can say in the wrong foods. They are in our burfis and many other high calorie sweets. They take the main place on the tables while drinking alcohol at parties. Poor pistachios, they are blamed for heart disease and obesity while the fats in the sweets and calories in alcohol are forgotten.

Let us take a look at the healthy benefits of pistachios…..pistachio_nuts

Pistachios are nutrient dense and contain considerable amounts of vitamins and minerals. They are high in copper,phosphorous, potassium, magnesium and vitamin B6 and many other B vitamins. The phosphorous in these help to build bones and teeth. Potassium maintains your blood pressure and fluid balance in the body. The B vitamins help in the efficient breaking down of food and helps in better digestion and weight loss.

They are high in protein and is great for vegetarians those who want to boost their protein intake. They stabilize blood sugars as they are rich in fiber too, so fiber and protein in pistachios give it a status of a great midday snack.

Although they are high in calories, if eaten in moderate amounts,they provide monounsaturated fats which help to cut down the risk of heart disease and stroke. And remember, They do not contain contain cholesterol, in fact they are known to reduce cholesterol levels.

They are high in antioxidants in the form of phytochemicals, there by preventing various cancers and heart disease.

Now how do you get their maximum benefits?

  • Do not eat more than 10 pistachios per day.
  • Add chopped pistachios on yogurt.
  • Do not bake them at high temperatures.
  • Do not mix salt and oil in them. Have them plain.
  • Add in them stir-fries or in salads.
  • Have them on your porridge or in your sandwich for a crunchy feel.
  • Lastly, do not combine alcohol with these nuts. This increases the fat content of the meal and can clog your arteries.
Is too much of protien good for muscle gain?

Is too much of protien good for muscle gain?

Following high protein diets are the latest fads. My clients who want to build muscle or gain weight want to eat lots of protein by drinking liters of milk, eating lots of chicken or more than 5 eggs in a day.

It all comes down to how much you need as per your body requirements or health status. Normal requirements are 1 gram per kilogram of body weight for a man with ideal body weight. 1.2 grams per kilogram for an underweight person and 1.5-2 grams per kilogram for patient with high fever, burns or accident cases with blood losses.

A very high protein diet can cause the kidneys to work harder and cause the teeth and bones to excrete calcium. Most of the protein foods contain fats and can increase the risk for heart disease, certain cancers, weight gain and in a few cases high blood pressure. Uric acid levels too can get elevated which can cause aches and pains in the joints.

High protein food can be low in fiber too which can cause constipation and many other diseases.

A healthy diet should have 15-20% protein. So consult with a dietitian before you do changes in your protein intake and will be the right person to to determine your protein intake.