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Diet is a wide term and might mean different things to everyone. It is a common word for what people eat and drink in a culture or species. Or it can be a change in food intake for whatever reasons. The latter is how we usually define it with people becoming more and more health conscious these days. While it is essential to stay healthy, it is widely used (usually by restricting food intake) to lose weight and fat. Logically, it does not always work for everyone and there might be different reasons behind it. Consult certified nutritionists with FITFEAST by FITPASS to get the best dietary advice.

Why Dieting is Not Working For You

Temporary weight loss goals

Weight loss is one of the biggest motivations for “dieting”. More often than not, people end up undereating which is not without disadvantages. In the short run, they lose weight through dieting but as soon as their diet changes slightly, they gain weight again. And this is more common than you would think. More than three fifths of people gain back more weight than they lose. Therefore, dieting should be done after consulting experts. It is more than just about losing weight.

You are working out too hard

Workout is indispensable when it comes to losing weight in a healthy way. However, a lot of us end up doing a bit too much to get quick results. Sometimes, that might even lead to weight gain. You are likely to eat at irregular intervals or too much if you workout too hard because the body starts craving when your blood pressure drops. You should focus on working out moderately for the best results. If you want to workout hard, you should get your nutritionist to assign you a diet accordingly.

Inconsistency

Let’s say you started a diet and lost some weight over a couple of weeks. Next week, you did not lose any weight even though you followed the diet. If you decide that diet might not work for you, you’re most likely wrong. The body loses water weight and excess fat initially and then it takes time for the metabolism to adjust and show results. Or if you give in to your cravings now and then (we know they are strong) then it’s not the diet that doesn’t suit you. Losing weight is a slow process and you have to stay consistent and give it time.

Not sleeping enough

Sleep can be said to be more important than working out and dieting. Without it, you won’t see any good results because the body needs rest. When you modify your diet and work out, you need to give the body 7-8 hours of good sleep. It is a known fact that people who don't sleep enough are prone to gain weight easily.

You’re consuming too many calories

Stress is an inevitable part of our lives and we have to learn to deal with it the best we can. Stress never really completely leaves us. However, we can find tools and techniques to deal with it better. Focus on improving sleeping habits, workout regularly, practice mindfulness, and unplug from the digital world to reduce stress and therefore, anxiety. Improving eating habits can help you in managing stress levels.

That being said, there aren’t any foods that prevent anxiety. Consuming or avoiding certain foods may be associated with experiencing anxiety in the long run. The foods you eat, not any single meal, impact anxiety levels. Limiting junk foods, consuming omega-3 and Vitamin-D-rich foods, eating a variety of foods, cooking at home and other positive nutrition choices can help in reducing anxiety levels quite a bit. For that matter, having a food or drink labelled as “anxiety-reducing” once a week will hardly help.

Get in touch with expert nutritionists with FITFEAST – your personal nutritionist – by FITPASS. Get daily diet recommendations and access a bunch of in-app convenience tools to monitor your calorie and water intake.

Comfort Foods

It sounds like a good idea to indulge in foods like fried chicken, potato chips, ice cream, etc. when you feel stressed or anxious. These comfort foods are often associated with feeling good. However, the relief from stress and anxiety offered by comfort foods is temporary.  According to research, people who consume foods rich in healthy fats and workout regularly face fewer anxiety issues. People with a high body mass index (BMI) are also known to have more anxiety. Comfort foods are essentially unhealthy because they lead to inflammation and contain lots of calories and therefore unhealthy. They cause weight gain and increase anxiety over time. Eating healthy fats and staying active are, on the other hand, associated with good mood and resilience to anxiety. You do not have to avoid comfort food altogether, but you must eat them in a controlled manner. You should eat healthy foods 80% of the time and comfort foods for the rest of the time.

Brain Foods

Foods rich in Vitamin-D, Calcium, Zinc, magnesium, omega-3 fatty acids, probiotics, etc. are associated with low anxiety and a better mood. They are known to increase serotonin levels – chemicals that manage happiness, mental well-being, and sleep quality – or assist in its production. Make it a point to consume foods rich in these vitamins and minerals. This helps in the regulation of other macronutrients. Include a fish (twice a week) in your diet and you start a fish oil supplement. Eat vitamin-D rich foods like mushrooms, egg yolk, dairy, etc. Get 10 minutes of sunlight every day.

Gut Foods

The relation between gut microbes and the brain is important when it comes to anxiety and depression. The microbiome – the set of microbes – in the gut is made up of bacteria, viruses, and fungi that reside in the intestines. They are linked to inflammation, hunger, blood sugar regulation, allergies, mental health, and metabolism. Inflammation or poor gut health is associated with mental illnesses like anxiety and depression.

Washing fruits and vegetables is unavoidable, irrespective of how you eat them later. The use of pesticides, being moved by hand, and left out in the open exposes them to a lot of pathogens. It has become even more dangerous since the coronavirus pandemic; the disease can also be transmitted through contaminated objects. And since everyone visits the veggies and fruits section, you can never be sure.

Eating fruits and vegetables cannot and should not be avoided altogether because they make up for an important part of your meal. Get FITEFAST to consult certified nutritionists for customized diet plans based on your needs and preferences.

How big is the risk?

The problem is that the seemingly clean and healthy fruits and vegetables might be contaminated on the surface with COVID-19. And there are other harmful pathogens to worry about as well. Experts say that washing them thoroughly is indispensable because they are handled by growers, pickers, truckers, store owners, and finally shoppers. While anyone could be carrying coronavirus, there’s also a chance the farming practices might have contaminated them.

While experts say that the risk is low, there are still a lot of unknowns besides there being a possibility of it. Therefore, it is understandable if you want to take extra precautions by washing them thoroughly. Coronavirus isn’t the only threat – there’s a threat of foodborne illnesses like hepatitis A, salmonella, E. coli, listeria, etc.

Does rinsing fruits & veggies suffice?

There’s no “official” position on how to wash your fruits and vegetables. However, several suggestions going around. According to experts, washing vegetables with just water is good enough and even if it leaves a few pathogens, they won’t be strong enough to bother you. However, if you have low immunity, you might want to do much more. Rinsing removes pesticide residue. If you do get sick from eating veggies and fruits after washing them, there are probably a lot of pathogens on them. Clearly, rinsing isn’t enough in these cases.

How to wash fruits & veggies

If you have microbes on your hands, they can easily be transferred to fruits and veggies, which is why you should wash your hands before washing the veggies. You should follow the same before washing utensils. The majority of the fruits and vegetables can be simply cleaned by rubbing them with your hands for a few seconds. This gets rid of more than 90% of the germs.

Washing with soaps and detergents is strictly unadvisable. That being said, you should wash everything – not just the fruits and veggies whose skins are edible but those whose skins aren’t as well. For example, melon, oranges, mangoes, pineapples, and most vegetables. If you don’t, microbes can be transferred in the pulp when you cut them. So, it’s always best to wash and peel them before cutting them.

Nothing can protect you against diseases and illnesses or help manage, let’s say, coronavirus symptoms like your immune system. The better you fuel it, the better it protects you. Therefore, it is important to follow healthy lifestyle habits that help the organs work as they should and thus protect you against pathogens.

While it is important to eat healthy and exercise regularly, you must also have a good health insurance policy that protects you and your family in case of an emergency. Check out the FITPASS + Health Insurance Plan, which includes 3-month FITCOACH & FITFEAST memberships and health insurance policy benefits of up to ₹50,000.

Natural Ways to Boost Immunity

Eat well

For the immune system to function properly, you must eat healthy foods, especially, vegetables, fruits, herbs, and spices. For that matter, a plant-based diet is considered to be much healthier than its counterparts because it has antiviral and antimicrobial properties that ward off infections. Make sure that your diet provides the following nutrients:

Zinc

Folate

Iron

Copper

Selenium

Vitamins A, C, E, B6, and B12

All these are essential for your immune system to work properly. For example, if you have a Vitamin C deficiency, your body is prone to illnesses. Include good sources of protein in your diet as it helps build the immune system.

Stress management

Studies have proved that long-term stress leads to an increase in cortisol – the hormone responsible for managing immune system response. High levels of cortisol are associated with low response rates of the immune system, which makes you more prone to diseases. Learning to deal with stress is one of the most important things, especially in these times. Try yoga, meditation, journaling your thoughts, etc. It’s also about not doing things that induce stress or anxiety, like staying on electronic gadgets throughout the day; avoid it. Checkout health insurance plans and get the best health insurance policy for peace of mind.

Get plenty of sleep

The body regenerates and heals while you sleep, which is why experts give as much importance to it as they do. The body produces and distributes immune cells when you sleep. Logically, sleeping too little or irregular sleep patterns reduce the effectiveness of your immune system. This leaves your body vulnerable to diseases. Studies affirm that people who sleep well are healthier than those who do not or have problems like insomnia. Sleep deprivation also causes an increase in cortisol levels, which is, as mentioned earlier, bad for your immunity. Get a good Mediclaim policy and sleep without any cares or troubles in your mind.

Workout regularly

Regular exercise helps the body prevent chronic diseases like diabetes, heart disease, and obesity. Also, it prevents viral and bacterial infections. When you workout, your body releases endorphins – hormones responsible for reducing pain and creating a feeling of pressure. It is a great activity to reduce stress, which is known to negatively impact the immune response. Find out more about FITPASS + Health Insurance Plan that gives your complete cover against diseases.

Reduce alcohol intake & stop smoking

Drinking too much alcohol leads to negative health effects like low immunity. The body spends most of the time detoxifying instead of taking care of the pathogens when you drink regularly. People who drink too much and too often are at a higher risk of pneumonia, liver disease, and cancers. The chemicals present in cigarettes affect the function and growth of immune cells. Smoking worsens infections (viral and bacterial). Stop smoking to improve your immunity.

Feeling nauseated after working out is more common than you think. When you push yourself to work out harder, it is only logical to feel a little queasy during or after the workout. However, it’s nothing to worry about. Working out a little too hard can also lead to complications, especially in times like the pandemic when you need to keep your immunity up.

You might drain out by working out too hard, which accumulated with social, financial, medical and other stressors can make the immune system more vulnerable. However, you should still work out and focus on not working out too hard. Check out FITCOACH – AI-enabled fitness coach – that provides dynamic workout recommendations based on your fitness needs.

The Cause of Nausea after Working Out

When you work out hard, blood starts pumping harder and that’s a little difficult on the digestive tract. The body distributes blood to the muscles for more oxygen and nutrition when you put it all in. What happens, as a result, is that very little blood is left circulating the stomach and intestines, which then causes nausea or a vomiting sensation.

Therefore, when a challenging workout makes you push harder, you feel like you might just puke, especially if you’re working out that hard for the first time. The body is unable to manage the accumulation of metabolic waste due to working out too hard. The body is unable to fulfill the oxygen needs of the muscles. This leads to the build-up of metabolic waste (carbon dioxide, lactic acid, hydrogen ions, etc.), which leads to acidity and thus nausea. No matter the level of fitness, everyone can witness nausea.

Workouts Likely to Cause Nausea

The hard and long workouts like sprints, tempo run, HIIT circuits, etc. can be a cause for unwanted nausea. This also depends on your posture during the workout. It is highly possible during cycling due to the pressure on the abdomen, especially when you lower your torso to increase your speed.

For that matter, weight-lifting workouts are even worse because the body needs high levels of blood flow. Consider leg day; the size of the muscles and their volume is high in addition to the fact that they can take more load than the upper body muscles. This means that the body might not be able to direct enough oxygen to the leg muscles and you might feel nauseous.

The Role of Food in Feeling Nauseous

Believe it or not, stress levels are affected by what you eat. Consuming junk food often, which is not uncommon in the present day, can increase stress levels and thus lead to anxiety. Therefore, eating healthy is essential for good mental health as well as physical health. Moreover, healthy foods are good for your heart and other vital functions of the body.

Mental health experts claim that people who follow good diets and tend to consume c are more likely to achieve good overall health. Try FITFEAST – Your Personal Nutritionist – to get expert dietary advice based on your physical activity, calorie requirement, nutritional needs, and preferences.

5 Stress Reducing Foods

Seasonal Fruits

A diet without fruits is not a good diet at all. Consuming seasonal fruits is not only satisfying but eliminates stress as well. Seasonal fruits, especially citrus fruits, are known to reduce the level of stress. Fruits are packed with essential nutrients including flavonoids that improve brain function. On that note, you should also include green leafy vegetables as they improve your concentration powers and help you deal with tough situations. Therefore, make sure you have both daily for high energy levels and stress reduction.

Dark Chocolate

Have you ever had chocolate when feeling low? And did you feel better after? Chocolate, dark chocolate mind you, is known to improve mood and relieve stress. We feel low when the sugar levels in the body reduce beyond a point, which gives way to feeling stressed and irritated. Consuming dark chocolate is good because it contains several antioxidants that improve insulin sensitivity, blood pressure, and mood. Experts suggest consuming up to 40 grams of chocolate every day to get rid of stress.

Herbal Tea

Herbs have been used for a very long time to treat different health problems. Some of them are known to reduce anxiety as well. Herbal tea is a good option for that as well. A substance called adaptogens present in herbs fights stress and maintains the vital levels in the body. You can have herbal tea to relax, sleep better or even prevent headaches.

Herbal tea is packed with vitamins, minerals, and antioxidants that lighten up the mood and calm the mind. This property is dependent on the presence of essential oils that cool down the nerves. Moreover, warm herbal tea detoxifies the body and improves blood circulation, which in turn improves mood. Therefore, include Chamomile tea, Basil tea, Sage Tea, Peppermint Tea, Earl Grey tea is your daily diet.

Whole grains

Whole grains are one of the most important ingredients of a healthy diet. They are packed with complex carbs that provide energy while also controlling the hormones that lead to stress. Whole grains are known to increase the levels of serotonin in your body, which is a hormone that regulates happiness. Add fibrous foods in your meal to improve digestion and metabolism, which will lead to low levels of stress.

Turmeric

There is no easy way around for losing weight. You must consistently follow a workout routine that suits your level of fitness (and challenges you) and a diet plan that helps you consume fewer calories than you burn and still provides nutrients and energy. While most people believe that working out is difficult, it is extremely challenging to follow a healthy diet plan. Cooking at home and saying no to delicious (unhealthy) dishes while eating out are the biggest challenges.

The main benefit of weight loss is good health. A healthy weight not only reduces the risk of heart disease but helps lower cholesterol levels and blood pressure as well. Moreover, lifestyle is also a governing factor; a sedentary lifestyle is your biggest enemy when it comes to losing weight. Therefore, inculcating healthy eating habits is indispensable. Get FITFEAST to consult certified dietitians for professional advice on nutrition and weight loss.

How To Start A New Diet

Have a strong mindset

The success of your new diet plan depends on your mindset. While it seems right, an all-or-nothing mindset can be counterproductive. This mindset makes the new diet plan seem formidable and makes it harder for you to follow. Do not focus on giving up everything because you need the occasional indulgence. Go for small changes because they are doable and encourage you to try harder. Focus on making a habit out of small things like having less sugar. If something doesn’t work out, try other things but don’t give up.

Make a routine

Approach your new weight loss diet plan systematically because a system helps you stick to the plan in the long run. This way you can build habits and overcome obstacles. Start by setting realistic goals that can be achieved in a given time frame. Doing stuff like keeping your workout clothes next to you in bed for a morning session help. More importantly, cook food at home and try to eat at the same time every day.

Track your meals

Managing your meals becomes easier if you measure them. Download the FITPASS app and get FITFEAST to track your meals every day instead of guessing the calorie-intake. Keep a track of your cheat meals as well. Add the extra piece of pudding and beer you had on a regular day. Keeping track allows you to lose weight faster than if you just “go with the flow”.

Don’t block out cravings

You will crave certain foods after restricting their intake. It’s only human and there’s nothing wrong with it. However, it is better to plan ahead of cravings. So when you cut down on sugary foods, expect cravings at similar times in your day. Plan ahead – you should know what you will do when cravings hit you or you will simply give in to them. Increase your protein intake and have nutrient-dense foods. And finally, you can have a favorite food on your cheat day but don’t overdo it.

Be prepared for low energy levels

You must have heard of inflammation. But what is inflammation? It is the body’s natural response to injury and infections, which makes it a vital part of the immune system. Think of it as a signal from the body to the immune system to repair the tissue which may be damaged by free radicals – bacteria and viruses.

Inflammation, as it turns out, is both good and bad. While it improves the efficacy of the immune system in defending against injury and infection, chronic inflammation causes diseases and weight gain. When inflammation is mixed with stress and no exercise, you are at an even higher risk of diseases. Luckily, some foods fight and keep inflammation low. Connect with certified dietitians for personalized diet recommendations with FITFEAST to stay healthy. Keep your immunity up in the lockdown.

Best Anti Inflammatory Foods

Broccoli

Broccoli is one of most nutritious vegetables – a cruciferous vegetable – counted among the likes of kale, Brussels sprouts, cauliflower, and others. Several studies done on cruciferous vegetables suggest that they are associated with a reduced risk of cancers and heart disease. The anti-inflammatory properties of these vegetables can protect you against deadly diseases like cancer. Broccoli is packed with sulforaphane – inflammation-fighting antioxidant – that reduces inflammation-causing compounds in the body.

Green Tea

You must have heard that Green Tea is the healthiest beverage or at least one of them. What you have heard is correct. Drinking green tea is associated with a reduced risk of Alzheimer’s disease, obesity, heart disease, cancer, and other deadly conditions. These benefits of green tea are attributable to its antioxidant and anti-inflammatory properties, especially a substance known as epigallocatechin-3-gallate or EGCG. This substance reduces the production of inflammation-causing substances like cytokine that damage the fatty acids in your cells.

Mushrooms

The types of edible mushrooms are just a very small fraction of the thousands of types of mushrooms available across the world. Shiitake, truffles, and portobello mushrooms are some of the edible ones. Coming to their nutritional value, they are rich in B vitamins, copper, and selenium while being low in calories.

More importantly in this context, they contain several antioxidants including phenols that fight inflammation. Lion’s Mane is a type of mushroom associated with reduced obesity-related inflammation. However, do not cook mushrooms thoroughly; light cooking will help you reap the benefits of mushrooms.

Grapes

The anthocyanins in grapes are known to reduce inflammation. Studies suggest that grapes are good to reduce the risk of diseases like diabetes, obesity, eye disorders, heart disease, and Alzheimer’s. Grapes are packed with resveratrol, a compound known to be healthy for you. People who eat grapes are likely to witness a decrease in their inflammatory gene markers.

Turmeric

Turmeric is used in many Indian dishes. It is packed with curcumin, which is a powerful anti-inflammatory nutrient. Consuming turmeric is good for people with diabetes and arthritis. Consuming 1 gram of curcumin with piperine (from black pepper) reduces inflammatory markers in people with metabolic syndrome. You may consider taking curcumin supplements combined with piperine.