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WHY THE INDIAN VEGETARIAN DIET IS MAKING YOU FAT!

The Indian vegetarian diet could be the main reason you are not losing any weight and instead keep on getting fatter every year.


 

The Indian vegetarian diet could be the main reason you are not losing any weight and instead keep on getting fatter every year. Everyone thinks that as a vegetarian, you only eat vegetables but this is not the case with the Indian vegetarian diet; it is mostly compromised of wheat and rice and the only vegetables consumed are usually starchy potatoes that are cooked (fried) beyond the point of recognition, killing most of the nutrients. Snacks meanwhile, are usually a fatty high carb mix that are just not good for you. Common examples include bhajias, samosas, chips or some Indian sweets. It is also clear that the diet severely lacks in protein.

There are many reasons why people choose to go vegetarian or vegan. Some are compelled by the environmental impact of confinement animal feeding operations (CAFO). Others are guided by ethical concerns or religious reasons. However, many people also choose a vegetarian diet because they’re under the impression that it’s a healthier choice from a nutritional perspective. This is not necessarily true.

Several studies have shown that both vegetarians and vegans are prone to deficiencies in B12, calcium, iron, zinc, the long-chain fatty acids EPA & DHA, and fat-soluble vitamins like A & D.

 Let’s take a closer look at each of these nutrients on a vegetarian or vegan diet.

 

Vitamin B12

Recent studies have found that 68% of vegetarians and 83% of vegans are B12 deficient, compared to just 5% of omnivores. B12 deficiency can cause numerous problems, including:

    •       Fatigue

    •       Lethargy

    •       Weakness

    •       Memory loss

    •       Neurological and psychiatric problems

    •       Anemia

A common myth amongst vegetarians and vegans is that it’s possible to get B12 from plant sources like seaweed, fermented soy, spirulina and brewer’s yeast. But plant foods said to contain B12 actually contain B12 analogs called cobamides that block the intake of, and increase the need for, true B12.

Calcium

On paper, calcium intake is similar in vegetarians and omnivores (probably because both eat dairy products), but is much lower in vegans, who are often deficient. However, calcium bioavailability from plant foods is affected by their levels of oxalate and phytate, which inhibit calcium absorption and thus decrease the amount of calcium the body can extract from plant foods. So while leafy greens like spinach and kale are relatively high in calcium content, the calcium is not efficiently absorbed during digestion. One study suggests that it would take 16 servings of spinach to get the same amount of absorbable calcium as an 8 ounce glass of milk. That would be 33 cups of baby spinach or around 5-6 cups of cooked spinach. This suggests that trying to meet your daily calcium needs from plant foods alone (rather than dairy products or bone-in fish) might not be a great strategy.

Iron

Vegetarians eat a similar amount of iron to omnivores, but as with calcium, the bioavailability of the iron in plant foods is much lower than in animal foods. Plant-based forms of iron are also inhibited by other commonly consumed substances, such as coffee, tea, dairy products, supplemental fibre, and supplemental calcium. This explains why vegetarians and vegans have lower iron stores than omnivores, and why vegetarian diets have been shown to reduce non-heme iron absorption by 70% and total iron absorption by 85%.

Zinc

This is another case where bioavailability is important; many plant foods that contain zinc also contain phytate, which inhibits zinc absorption. Vegetarian diets tend to reduce zinc absorption by about 35% compared with omnivorous diets. Thus, even when the diet meets or exceeds the required daily amount (RDA) of zinc, deficiency may still occur. One study suggested that vegetarians may require up to 50% more zinc than omnivores for this reason.

Omega-3 fatty acids EPA and DHA

Plant foods do contain linoleic acid (omega-6) and alpha-linolenic acid (omega-3), both of which are considered essential fatty acids. In this context, an essential fatty acid is one that can’t be synthesised by the body and must be obtained in the diet. However, research has highlighted the benefits of the long-chain omega-3 fatty acids EPA & DHA. These fatty acids play a protective and therapeutic role in a wide range of diseases: cancer, asthma, depression, cardiovascular disease, ADHD, and autoimmune diseases such as rheumatoid arthritis.

While it is possible for some alpha-linolenic acid from plant foods to be converted into EPA & DHA, that conversion is poor in humans: between 5-10% for EPA and 2-5% for DHA. Vegetarians have 30% lower levels of EPA & DHA than omnivores, while vegans have 50% lower EPA and nearly 60% lower DHA. Moreover, the conversion of ALA to DHA depends on zinc, iron and pyridoxine—nutrients which vegetarians and vegans are less likely than omnivores to get enough of.

Fat-soluble vitamins: A and D

Perhaps the biggest problem with vegetarian and vegan diets is their near total lack of two fat-soluble vitamins: A and D. Fat-soluble vitamins play numerous and critical roles in human health. Vitamin A promotes healthy immune function, fertility, eyesight and skin. Vitamin D regulates calcium metabolism, regulates immune function, reduces inflammation and protects against some forms of cancer. These important fat-soluble vitamins are concentrated, and in some cases found almost exclusively, in animal foods: primarily seafood, organ meats, eggs and dairy products. This explains why vitamin D levels are 58% lower in vegetarians and 74% lower in vegans than in omnivores. A single serving of liver per week would meet the RDA of 3,000 IU. To get the same amount from plant foods, you’d have to eat 2 cups of carrots, one cup of sweet potatoes or 2 cups of kale every day.

Final thoughts

 

With care and attention,it’s possible to meet nutrient needs with a vegetarian diet that includes liberal amounts of pasture-raised, full-fat dairy and eggs, with one exception: EPA and DHA. These long-chain omega fats are found exclusively in marine algae, fish and shellfish, so the only way to get them on a vegetarian diet would be to take a microalgae supplement (which contains DHA) or bend the rules and take fish oil or cod liver oil as a supplement. Still, while it may be possible to obtain adequate nutrition on a vegetarian diet, it is not optimal—as the research above indicates.

Also, it’s not really possible to meet nutrient needs on a vegan diet without taking quite a few supplements. Vegan diets are low in B12, bioavailable iron and zinc, choline, vitamin A & D, calcium, and EPA and DHA. So if you’re intent on following a vegan diet, make sure you are supplementing with those nutrients.

It’s worth pointing out that there are genetic differences that affect the conversion of certain nutrient precursors into the active forms of those nutrients and these differences may affect how long someone will be able to follow a vegetarian or vegan diet before they develop nutrient deficiencies. This explains why some people seem to do well for years on these diets, while others develop problems very quickly.

From an evolutionary perspective, it is difficult to justify a diet with low levels of several nutrients critical to human function. While it may be possible to address these shortcomings through targeted supplementation, it makes far more sense to meet nutritional needs from food.

So whether your goal is to lose, gain or maintain your weight, it’s important to know that eating a diet that is lacking in essential nutrients will not benefit you in any way, even if it seems like a healthier option.

IMPORTANCE OF PROTEIN FOR WOMEN

Protein is an essential component. Yet, many women stray away from consuming enough protein for maximum results and benefits. Let go of fear of getting muscly, bust through myths of gaining weight, and learn about the power of protein!


 

PROTEIN: STABILIZES YOUR ENERGY LEVELS AND APPETITE

If you’re constantly hungry throughout the day, you’re probably not eating enough protein at every meal. Compared to carbohydrates, protein takes longer to break down and digest. This slow digestion time means you’ll stay  fuller longer and keep hunger at bay.

 

PROTEIN: HELPS YOU BURN MORE CALORIES

Protein also has the highest thermic effect of food. This is the amount of calories it takes your body to process it. This means that your body actually uses 20-35 percent of the energy from protein consumed just to digest and absorb it!

 

PROTEIN will NOT Make Women Bulky?

This is false. The only thing that can make women bulky is an excess of calories combined with a intense weightlifting routine. Protein by itself does not make women bulky, just as weightlifting by itself does not turn women into female versions of the Hulk.

 

PROTEIN IS NOT HARD ON YOUR KIDNEYS

If you have pre-existing kidney problems, then you definitely want to be a little more careful about adding protein to your diet plan. But, provided you’re an active woman in good health, you can safely increase your protein intake.

Just remember that increased protein can be dehydrating, so you’ll want to increase your water consumption at the same time.

 

So now you know the facts on PROTEIN do not be afraid of it.

Protein is made up of 20 amino-acids, of which nine are essential. “Essential” means that your body can’t make these aminos on its own. The only way you can get them is through food. Dietary protein supplies the building blocks of muscle tissue. It also supplies the materials needed for neurotransmitters and hormones.

DANGERS OF DIET OR SLIM TEA – THE FAD THAT LOOSES YOU MONEY NOT WEIGHT!

Diet or slim teas seem to be everywhere these days from your supermarket to the local know-nothing health store, often used as a quick solution to weight loss, people purchase these teas with out doing there research on how much harm they could be doing to themselves.

 

It’s Just a Laxative – The main ingredient in the teas is a senna which is a laxative that is used if you’re constipated. While senna tea or senna supplements, are approved by the U.S. Food and Drug Administration for use as a non-prescription laxative, that may be helpful in treating constipation.

 

Side Effects – Senna may cause side effects or be dangerous if taken in high doses or by people with certain medical conditions. As with other laxatives, senna tea could cause stomach pain, diarrhea and cramps.

 

Your digestive system becomes reliant – Should you use senna tea for more than two weeks, your body could become dependent on it, in which case your bowels would no longer function properly, according to certain studies that note such long-term use of senna tea could also cause an electrolyte imbalance due to low potassium levels, muscle weakness, liver damage or heart problems.

 

It doesn’t make you loose weight! – It is simply a laxative sum short-term effects of a bowel movement and loss of water does not mean you have lost any weight.

 

In conclusion Diet teas are made out of the herb senna, which is a laxative. They won’t help you lose weight. They will most likely cause you problems. Don’t use them at all.

GUILT-FREE DARK CHOCOLATE PROTEIN PANCAKES!

The best start to the day is a delicious, guilt-free breakfast and we LOVE pancakes!

These Protein Pancakes are the best!

Ingredients

1 scoop protein

1-2 pieces grated dark chocolate

20g ground oatmeal

1 egg or 2 egg whites

Vanilla extract

1 tsp baking powder

1 tablespoon Water

Macros: 275 calories, 32g protein, 24g carb, 6 fat!

Mix all ingredients together to form a heavy batter…add more water if to thick  and cook in a non-stick frying pan just as you would regular pancakes.

Tip: if your pan isn’t the best, you can wipe the pan with a little bit of coconut oil to make sure it doesn’t stick!

You can pimp up your pancakes by topping with fruit, Greek yoghurt, sugar-free chocolate syrup or some more chocolate bits!

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