fat-burning Archives

Empty stomach walk vs post meal walk; which is…

22 August 2024
by admin

Walking is one of the most effective ways to lose weight gradually and sustainably. In the era of quick weight loss solutions and fat diets, this simple workout can work wonders and bring miraculous benefits in all aspects of well-being. Several studies over the decades have established how walking every day can transform various aspects of physical and mental health.
Studies published in JAMA Neurology and JAMA Internal Medicine suggest walking for at least 30 minutes, not necessarily in a single session.For every additional 2,000 steps, the risk of heart disease, cancer, and premature death decreases by 10%, peaking at 10,000 steps each day, says the research.

Empty-stomach walking benefits

Walking on an empty stomach as per some studies allows you to burn more fat as it can increase fat oxidation. When you walk first thing in the morning, it can help boost your metabolism which help you shed pounds throughout the day.
Here are benefits of walking on empty stomach in the morning:

1. Metabolism boost

After a night’s rest, walking first thing in the morning can kickstart your metabolism and allows your body to utilise nutrients effectively and aid in losing weight. As per HHS Author Manuscripts, fasted exercise may confer metabolic advantages both during and after the workout.

2. Improved energy level

An improved metabolism can also contribute in boosting energy levels throughout the day and increasing your efficiency. Walking improves blood circulation and energy levels which also help you feel refreshed. Walking first thing in the morning can help you deal with fatigue and tiredness.

3. Weight loss

Studies suggest that fasted exercise can increase the amount of weight and fat burnt which can work well for weight loss enthusiasts. This means that walking on an empty stomach can aid in quicker shedding of pounds.

4. Fat burning

According to a study by Nottingham Trent University, exercising on an empty stomach helps people burn around 70% more fat than those who worked out for two hours after eating. Doing any exercise before breakfast can increase fat oxidation and improve metabolism.

5. Vitamin D

Walking in morning on empty stomach can also help you avail Vitamin D which is in abundant supply in morning sun. It is naturally synthesised by the body when exposed to sunlight. Walking around sunrise to around 8am are ideal for vitamin D absorption.

Post-meal walking benefits

Many studies have talked about benefits of walking post meal as it not only aids digestion, but also helps in preventing blood sugar spikes. Walking after every meal can also help resolve acid reflux or bloating. Here are all the benefits of a post meal walk.

1. Improved digestion

Walking post meals is a wonderful way to digest food. A study in PLOS One found that walking aids in stimulating stomach and intestines and help food move through the digestive system more rapidly.

2. Reduces heart disease risk

Walking is a heart-friend workout as it helps lower blood pressure, stabilizes breathing and helps in relaxation. Walking regularly can keep many chronic diseases at bay including heart disease.

3. Diabetes control

Walking post meals is highly recommended for people with type 2 diabetes or those at a high risk. Post-meal walking enhances insulin sensitivity and helps manage blood sugar levels in diabetics.

4. Acidity

If you routinely struggle with bloating and acidity, post-meal walking can come to your rescue as it can stimulate your digestive system and speed up the process of digestion. This mobility causes your stomach and intestines to contract and push.

5. Reduced bloating

Walking at a gentle pace can help in the smooth passage of food through the digestive tract, reducing the chances of bloating and discomfort.
In all both empty stomach walk and post meal walk have their own set of benefits. Incorporating both the walks can be highly beneficial for you in managing blood sugar levels, losing weight, and improving mental health.

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Science & Environment

Benefits of Ghee For Weight Loss: 6 ways ghee…

13 July 2024
by admin

Ghee, or clarified butter, has been a staple in Indian kitchens for centuries and is renowned for its rich flavor and numerous health benefits. While it might seem counterintuitive to use a type of fat to aid in weight loss, ghee can be an effective component of a healthy diet. Here are 6 ways ghee can help you lose weight.

Boosts metabolism

One of the most important ways that ghee aids in weight loss is by increasing metabolism.Ghee contains medium-chain triglycerides (MCTs), which are quickly absorbed and used by the body for energy. Unlike long-chain fatty acids, MCTs are less likely to be stored as fat. They increase energy expenditure and promote the burning of calories, which can contribute to weight loss. Additionally, the butyrate in ghee supports gut health, which is crucial for a healthy metabolism.

Enhances fat-burning

Ghee contains conjugated linoleic acid (CLA), a type of fatty acid known to enhance fat-burning. Studies have shown that CLA can help reduce body fat and prevent weight gain. It does this by increasing the breakdown of fat and inhibiting the formation of new fat cells. Including ghee in your diet can, therefore, help you burn more fat and reduce your overall body fat percentage.

Promotes satiety

Ghee can promote satiety and reduce hunger pangs, helping you control your appetite and prevent overeating. The healthy fats in ghee stimulate the release of hormones that signal fullness in the brain. Consuming ghee with meals can make you feel satisfied for longer periods of time, reducing the temptation to snack between meals or overeat at your next meal. This can be particularly beneficial in maintaining a calorie deficit, which is essential for weight loss.

Supports digestive health

A healthy digestive system is crucial for weight management, and ghee can support gut health in several ways. Ghee contains butyrate, a short-chain fatty acid that nourishes the cells lining the gut and reduces inflammation. A healthy gut lining can improve nutrient absorption and prevent digestive issues that may hinder weight loss, such as bloating and constipation. By enhancing digestion and nutrient absorption, ghee can help optimize your body’s metabolic functions and support weight-loss efforts.

Provides sustained energy

According to Ravin Saluja, director, sterling agro industries limited ( Nova Dairy Products), “Unlike carbohydrates, which can cause spikes and crashes in blood sugar levels, the healthy fats in ghee provide a steady source of energy. This sustained energy can help prevent cravings for sugary and high-carb foods, which are often consumed for a quick energy boost. By keeping your energy levels stable throughout the day, ghee can help you avoid unnecessary snacking and maintain better control over your diet”.

Balances hormones

Hormonal balance is crucial for effective weight management, and ghee can play a role in maintaining this balance. Ghee is rich in fat-soluble vitamins like A, D, E, and K, which are essential for hormonal production and regulation. For instance, vitamin D helps regulate insulin and leptin, hormones that control appetite and fat storage. A diet rich in ghee can ensure you get these vital nutrients, supporting overall hormonal health and aiding in weight loss.

How to incorporate ghee into your diet

To reap the weight-loss benefits of ghee, it’s essential to incorporate it into your diet in a balanced and controlled manner. Here are a few tips on how to do so:

1. Use as a cooking oil

Ghee has a high smoke point, making it an excellent choice for cooking at high temperatures. Use it for sautéing vegetables, frying eggs, or even making stir-fries. Its rich flavor enhances the taste of dishes while providing health benefits.

2. Add to beverages

A popular trend is adding a teaspoon of ghee to coffee or tea. This practice, known as “bulletproof” coffee, can provide sustained energy and promote satiety, helping to control appetite throughout the day.

3. Drizzle over foods

Drizzle ghee over cooked vegetables, rice, or quinoa for added flavor and nutrition. You can also use it as a spread on whole-grain toast or add it to soups and stews.

4. Moderation is key

While ghee offers many benefits, it’s still a form of fat and should be consumed in moderation. Stick to about one to two teaspoons per day, depending on your overall calorie intake and dietary needs.
Incorporating ghee into your diet can be a flavorful and effective way to support weight loss. Its ability to boost metabolism, enhance fat-burning, promote satiety, support digestive health, provide sustained energy, and balance hormones makes it a valuable addition to a weight loss plan. However, as with any dietary change, it’s important to consume ghee in moderation and as part of a balanced diet. By doing so, you can enjoy its rich taste and numerous health benefits while working towards your weight loss goals.

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