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If You Want To Lose Weight, Eat This Much Protein Daily

The Kashmir Monitor

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An avid diet plan follower would know how important proteins are. Proteins are nutrients which are not only important for building muscles, but are extremely important for weight loss.

However, it is important to know the right quantity of protein you must have every day. Because of its appetite controlling properties, a person might think that eating lots of protein will speed up weight loss. However, this does not stand true in as creating a balance of all nutrients is important to keep you healthy.

How protein you should eat every day to lose weight?

 

Studies have mentioned that people who consume 25 to 30% of their calories from lean protein are likely to lose more body fat. It may also help in burning more calories when at rest.

Overweight and obese women who include more proteins and dairy in their diet have been found to lose more body fat and gain lean muscle mass. Lean muscle mass burns more calories even when the body is at rest.

However, consumption of too many calories, even in the form of protein, will make you gain weight.

How much protein you should eat with exercise?

Of course, weight loss cannot be achieved without physical activity. And, proteins are a must for people who exercise. In fact, athletes need more protein than typical dieters. According to VeryWellFit, a person who is on food diets regularly needs 0.8 to 1 gm of protein per kg of body weight. People who exercise heavily, nearly 10 to 12 hours in a week, can increase protein intake by 1.2 to 1.7 gm of protein per kg of their body weight.

Do you need protein supplements?

Well, ideally, you should focus on including protein in your diet through food sources.

Food sources of protein

Following are the food sources of protein which can easily make up for your daily recommended intake of protein for weight loss

1. Eggs

2. Nuts

3. Chicken

4. Dairy products

5. Soy

6. Seafood

7. Nut butters

8. Beans

9. Tuna

10. Sunflower seeds

11. Sardines

12. Lentils

13. Oats

14. Amaranth

15. Pumpkin seeds

All of the aforementioned foods are nutritious, healthy and can help you gain muscle and lose weight.

As far as you are consuming them in the right quantities, you are getting sufficient protein along with other nutrients like calcium, iron, niacin and thiamin. You don’t need protein supplements unless it is recommended to you by your doctor.


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Health

Natural Cure for Stomachache

The Kashmir Monitor

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When parties or the holidays strike, it can be hard to keep yourself from stepping close to the buffet table. Besides, get-togethers where all sorts of delectable appetizers, main courses, sauces, desserts and beverages are being served do not happen all the time. It’s not unlikely for a party pooper to show up during or right after your eating spree: a stomachache.

In case a drugstore-bought stomachache remedy is not within your easy reach, fret not. That cranky gut can be appeased with a few homemade remedies. Because they are all-natural, you don’t have to worry about some potential side effects. Continue reading to know some stomachache quick fixes that many count on from centuries ago until at the present.

Consuming Cayenne Powder

 

The consumption of cayenne powder when your tummy is troubled may not sound right. But the fact is taking 0.5 to 1.0 g of this super spicy red powder a few minutes before meals is known to ward off nausea and abdominal pain due to a bout with stomachache. Sprinkling some cayenne powder on dishes it goes well with can work just as effectively too.

Drinking Chamomile Tea

Chamomile tea has a pleasant smell and taste. Drinking this infusion of dried chamomile flowers is also beneficial each time you are being bugged by an upset stomach. Chamomile tea is known to soothe a disturbed upper digestive tract. What’s more, it also has anti-inflammatory and mild sedating properties that help alleviate a painful abdominal area.

Sucking on a Piece of Ginger Root

Ginger root is loaded with an antioxidant known as gingerol. It’s something that helps provide quick relief from abdominal discomfort and nausea. Sucking on a piece of ginger root is a great way to put an end to a stomachache. Ginger candy makes for a great alternative if you don’t like the taste of the real deal. You may also slowly sip a cup of ginger ale or tea.

Taking Peppermint Candy or Tea

Peppermint is an herb that possesses a soothing effect. Whether you prefer to suck on a peppermint candy or drink a hot cup of peppermint tea, you can bid that stomachache goodbye in no time. This herb is capable of relaxing the digestive tract while at the same time promoting the secretion of juices necessary for the processing of fat in the foods you eat.

Chewing on Some Dried Fennel Seeds

Dried fennel seeds are revered for their medicinal properties as well as nutritive content. Taken from a flowering plant with the same name, chewing on some fennel seeds during an upset stomach can prove to be very beneficial. It has a carminative effect that soothes intestinal wall spasms and provides relief from gas that makes the abdominal area hurt.

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Health

Dispel sleeping myths for a healthier life

The Kashmir Monitor

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People holding sleep myths- like five hours of sleep is sufficient for them, snoring has no harm or drinking helps you to fall asleep- are at a significant health threat, reveals a new study. The findings were published in the Journal ‘Sleep Health’.

“Sleep is a vital part of life that affects our productivity, mood, and general health and well-being. Dispelling myths about sleep promotes healthier sleep habits which, in turn, promote overall better health,” says study lead investigator, Rebecca Robbins.

Researchers reviewed more than 8000 websites to identify 20 most common assumptions about sleep.They ranked them based on whether each could be dispelled as a myth or supported by scientific evidence, and on the harm that the myth could cause.

 

Among the top myth researchers were able to dispel was the claim by people that five hours of sleep is enough for them.This misconception poses risks to health from long-term sleep deficits. Another common myth relates to snoring.

Robbins says snoring can be harmless, but it can also be a sign of sleep apnea, a potentially serious sleep disorder in which breathing starts and stops over the course of the night. The authors encourage seeing a doctor since this sleep behaviour may lead to heart stoppages or other illnesses.

Another notable finding was that drinking alcoholic beverages before sleep was unhealthy for sleep.

Alcohol reduces the body’s ability to get a deep sleep. “Sleep is important to health, and there needs to be greater effort to inform the public regarding this important public health issue,” says study senior investigator Girardin Jean Louis. She further said, “By discussing sleep habits with their patients, doctors can help prevent sleep myths from increasing risks for heart disease, obesity, and diabetes.”

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Health

Kokum, the fat burner right in your backyard

The Kashmir Monitor

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Popularly known as Kokum in India, Garcinia Indica has been used for centuries in Asian countries for culinary purposes as a condiment and flavouring agent in place of tamarind or lemon. It’s used for juices, pickles and to add sourness to curries.

The Kokum tree is an evergreen tree predominantly grown in the tropical humid rainforests of Western Ghats. The fruits are green when raw and red to dark purple when ripe. Kokum is widely used as a beverage and has also been used as medicine in Ayurveda.

A myriad of health effects have been attributed to Garcinia, which range from anti-obesity and anti-inflammatory to anti-cancer and digestive benefits. Anti-obesity effects of Garcinia Indica come specifically from its Hydroxycitric Acid content and have been elucidated in several studies. However, there are controversial results regarding its efficacy and safety as an anti-obesity dietary supplement. Despite this, the market is flooded with over-the-counter slimming aids containing Garcinia & HCA.

 

A typical reduction of food appetite has been reported and increased availability of mood enhancing neuro-transmitter Serotonin observed in animal and human studies with Garcinia. Besides this, it helps to enhance fat oxidation and reduces the tendency to store fat. In other words, it suppresses fatty acid synthesis, formation of fat cells, food intake and induces weight loss.

Another useful component of Kokum is Garcinol, which has been found to be neuro-protective, contributing to brain health and preventing dementia and Alzheimer’s.

While it is clear that Kokum has a role to play in weight loss, it must be emphasised that there is no miracle about it. A carefully planned diet and exercise are key to obesity management. Fat burners can only be supportive. The wisdom would be to take any of these in a natural form as food. They must be taken as supplements only under supervision. A glass of Kokum juice is a cooling digestive beverage and certainly needs no prescription.

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