Intermittent Fasting(IF)!

What is IF? How does one go about it? Can everybody do it? What are the common mistakes to avoid while practicing IF?

Here’s a thread🧵on IF ,we’ll cover everything you need to know about this eating plan,& whether or not it’s right for you

Lets go👇 🔸What is Intermittent fasting?

▪️IF is not a diet, it’s a pattern of eating. An eating pattern that involves cycling between periods of eating &fasting for a specific period of time.

Magnesium!!

It is an essential micronutrient that plays a key role in many body processes, including muscle,nerve,bone health

A thread 🧵on the importance of Magnesium in our diet and sources of Magnesium

Let's go👇 🔸Why is magnesium important?
Magnesium is actually incredibly important for various bodily functions.

Over 300 enzymes use this essential micronutrient for important processes like synthesizing DNA, RNA, and proteins.

🚨TYPE 2 DIABETES MYTHS DEBUNKED!

Diabetes is a lifestyle disease in which the body cannot regulate the amount of glucose in the blood.

There are many popular myths about diabetes
🩺Is sugar intake the only reason for diabetes?
🩺Does a family history of diabetes, mean u will get diabetes?
🩺Should diabetics avoid fruits?

A thread🧵on several myths around diabetes?👇 🔸Myth#1:
I'm destined to have Diabetes,if I have a family history!

Fact:
There are various other factors that increase the risk other than family history Like
▪️Obesity
▪️Physical inactivity
▪️Unhealthy diet
▪️Prediabetes
▪️Gestational diabetes
▪️Stress
▪️Sleep pattern

🚨Pistachios-The nut that may slow the progression of diabetes?

Pistachios are versatile nuts that are packed with
🩺protein,
🩺healthy fats & fiber & also
🩺antioxidants.

Their green, purple hue is a result of the presence of anthocyanin& lutein, 2 powerful antioxidants!

A thread🧵on the benefits of Pistachios and why u should eat them regularly?👇 🔸 Antioxidants
The antioxidants present in pistachios are responsible for fighting off various disease states as well as the prevention of cell damage.

Pistachios, in particular, contain one of the highest amounts of antioxidants in comparison to other nuts.

Vitamin B12!

Vitamin B12 is one of the most important vitamins for good health.

It is a nutrient, that has an essential role in production of RBC’s,DNA synthesis&functioning of nervous system.

A Thread🧵on the importance of Vit B12,its sources&how to deal with its deficiency? 🔸Functions of Vitamin B12

1️⃣Synthesis of DNA – the vitamin influences cell division and blood formation

2️⃣Energy metabolism – B12 is vital for energy production in the mitochondria

🚨Breakfast-Fuel for your energetic day!

Breakfast provides the body & brain with fuel after an overnight fast

From,
🥘Boiled eggs/Omelet to,
🥘Idli Sambar to,
🥘Paneer Paratha to,
🥘Poha/Umpa,
Many breakfast choices are available

A thread🧵on simple healthy and nutritious breakfast choices that u can rotate everyday

Lets go👇 Breakfast must energize u for a busy day ahead!

Some key elements that u should try&include in ur BF
🔸Protein-eggs,paneer,curd
🔸Complex carbs-whole grain,millet,fruits,pulses
🔸Healthy fat-nuts&seeds
🔸Fibre-veg,whole grain
Eg of healthy BF👇

🚨Whey protein- A guide

Lack of proteins in our diet is a major problem we face,
Whey protein can be an excellent supplement along with natural protein sources.

What is Whey Protein?
Is it safe to consume?

A🧵on what is whey protein& should u include it in ur diet? ▶️What is whey protein?

🔸Whey protein is a natural component of milk. It is found only in milk. When milk is separated it forms curds which make paneer and it leaves behind a liquid.

🔸That liquid is whey protein which is further dehydrated to make a powder.

☕️☕️Should u drink Tea coffee right after you wake up?☕️☕️

No!

Plain water>Tea/Coffee

Caffeine on an empty stomach can irritate the intestinal lining &cause inflammation.

Do not have it on an empty stomach

Here are few reasons why 👇 1.When we wake up,our body is already acidic.

if you have caffeine first thing upon waking up,it makes digestive system all the more acidic

🥚🥚Are Eggs healthy? - the nutrition behind eggs!

Eggs are a good source of proteins for eggetarian/non-vegetarians.

Should u have egg whites or whole eggs?
🍳Is the Cholesterol in Eggs Unhealthy?

A thread🧵 on eggs to help you make an informed decision about adding eggs to your daily diet

Lets go👇 🍳The nutrition behind eggs
Let’s take a look at the nutrition behind one egg to get a quick overview of what nutrients you’ll find in eggs, this includes the whole egg (egg white and egg yolk).

🌞Vitamin D- The sunshine vitamin!🌞

Vitamin D is extremely important for ur overall health.

It is essential for one and all-
🧑‍🤝‍🧑Adults,
🧑‍🤝‍🧑 children &
🧑‍🤝‍🧑even-aged population

A thread 🧵on benefits of vitamin D, deficiencies caused by Lack of Vitamin D & methods to boost Vitamin D?

Lets go👇 🔸What is it?
Vitamin D is both a nutrient we eat and a hormone our bodies make. It is a fat-soluble vitamin that has long been known to help the body absorb and retain calcium and phosphorus; both are critical for building bone.

🚨Cholesterol!
Cholesterol is a type of waxy substance. It is a sterol, a type of lipid, made from part fat&protein

The body needs cholesterol to produce hormones and synthesize vit D

Cholesterol levels need to be monitored regularly

A thread🧵on cholesterol&management of high cholesterol?👇 🔸Cholesterol mainly comes from 2 sources:
1. The food that we eat (20%)
2. Produced by our own liver(80%)

Since cholesterol is not water soluble, the liver packages the cholesterol into tiny spheres called lipoproteins to be transported through blood.

🚨Uncontrolled Diabetes

Uncontrolled diabetes is a condition that occurs when blood sugar levels remain consistently high/low

It can lead to a number of health complications-heart disease,nerve damage,amputation&vision problem

A🧵on uncontrolled diabetes&it's complications 👇 ▶️What causes complications associated with diabetes?

➡️High sugar levels in your blood over a long period of time can seriously damage your blood vessels.

➡️If your blood vessels aren’t working properly, blood can’t travel to the parts of your body it needs to.

🚨Diabetes-The silent killer

India has the highest global prevalence of diabetes,with 212 million adults

Diabetes is a lifestyle disease that can cause blindness&leg amputation if not controlled

A🧵on what is diabetes,types of diabetes&lifestyle changes needed for diabetics👇 ▶️What is Diabetes?
As food is digested, it is broken down into glucose (also known as sugar), which provides energy and powers our cells.

Insulin, a hormone made in the pancreas, moves the glucose from the blood to the cells.

Carbohydrates & Diabetes
Carbohydrates play a significant role in controlling blood sugar levels.

The relationship between carbohydrates & diabetes is crucial,as carb intake directly affects blood sugar levels.

Here's a complete guide on carbohydrates 👇 ▶️Facts about carbs:

1. Carbs are the body’s preferred,primary source of energy.

2. Carbs are the fuel source for your brain.which is why when people go on a no-carb diets they’re irritable. Their moods completely change because their brains do not get the energy it requires.

Understanding Belly fat !

Excess belly fat has been linked to essentially every chronic lifestyle disease like heart disease,diabetes

Which means that reducing belly fat is one of the best things u can do for good health.

Here's a simple guide👇 ▶️ Introduction

Not all fat is created equal!!

There are 5 types of fat in the human body:

➡️ Essential Fat
➡️ Visceral Fat
➡️Subcutaneous Fat
➡️Brown Adipose Tissue (BAT)
➡️Intramuscular Triglycerides

Visceral fat = belly fat

Diabetes & Fruits

"Can i eat fruits if I have diabetes?"

One of the most asked questions when it comes to nutrition for diabetes.

Fruits are loaded with nutrients,vitamins&antioxidants

What should u look for while selecting fruits,if ur a diabetic?

Here's a complete guide👇 🍎Introduction
The main sugar in fruit, called fructose, is quickly taken up by the liver, converted to glucose, and released into the bloodstream.

So, fruit can cause glucose levels to rise.

Pre-diabetes!
Prediabetes is a silent epidemic affecting millions worldwide

India has 136 Million people who are pre-diabetic!

It is the stage just before u develop type2 diabetes.The symptoms,are not as obvious as in the case of diabetes

A🧵on Prediabetes&ways to manage it👇 ▶️What is Prediabetes?
Prediabetes is the body’s early warning signal to make necessary lifestyle changes before it develops into Type 2 diabetes.

It simply means that sugar levels have started to increase, but it isn’t high enough to be categorised as diabetes. Those

Sugar-The silent addiction!

Are u addicted to
🍩Sweets, chocolates
🧋Fruit juices/Cold drink
🍞 Biscuits/Rusk

These are loaded with sugar and have become silent addictions!

A thread🧵on why sugar is a silent killer and how to go about eliminating sugar from ur diet?👇 🔸Why is sugar bad ?
Eating too much sugar on a regular basis may lead to👇

▪️ Energy slumps:high intake of sugar causes our blood sugar levels to shoot,giving us that feel-good'high’,which is followed by a crashing slump that leaves us tired,irritable&craving more sugary foods

Millets&Diabetes
One type of food that has gained attention in recent yrs for its potential benefits in diabetes management is millets

Most people think that millets are excellent for diabetics

Let's understand different types of millets&whether they're good for diabetics?👇 🌾What is millets?
Millets are basically a group of small-seeded ancient grains, which were traditionally known as ‘Mota Anaj’.

The popularity of these grains have increased due to their high nutritional value& umpteen health benefits.

🥔Carbohydrates-should u cut down on them?🍚

Are you addicted to carbs( rice&potato)?🍚🥔
Should diabetics cut down on rice, potatoes, & other carbs?
Are carbs harmful to health in the long term?

A thread🧵on what are Carbohydrates&should u include them in ur diet?

Lets go👇 ▶️Facts about carbs:

1. Carbs are the body’s preferred,primary source of energy.

2. Carbs are the fuel source for your brain.which is why when people go on a no-carb diets they’re irritable. Their moods completely change because their brains do not get the energy it requires.

🥛FSSAI recently asked companies to stop A1 and A2 branding on milk

What is A1 and A2 milk?🤔
Are there any proven benefits of consuming A2 milk?

A thread🧵 explaining what is A1, and A2 milk

Lets go👇 🥛Milk contains two types of protein:
1️⃣Casein Protein (80%) and
2️⃣Whey Protein (20%).

Casein keeps you fuller for longer (it’s slow to digest) while whey can give you a more immediate energy boost (it’s absorbed quickly).