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 Boon or BurdenInferior NutritionIn a battle between supplements and whole foods, according to Dr Deepa Agarwal, whole foods are the clear winner. “Supplements aren't intended to be a food substitute because they can't replicate all of the nutrients and benefits of whole foods, ” If you rely on supplements, you’ll miss out on getting as much dietary fiber and as many natural and protective substances – such as phytochemicals and antioxidants – that you would have obtained by eating protein-rich whole foods.Digestive ProblemsThat lack of fiber in supplements is one factor that can cause digestive problems, including constipation and diverticulitis. For that reason alone, Dr Deepa recommends following high-protein diets only on a short-term basis. You may be able to avoid some digestive issues by following a high-fiber diet, choosing a protein product that is fortified with fiber or taking a daily fiber supplement, so check nutritional labels when you’re shopping.Kidney RisksIf protein supplements consistently put you past your recommended daily requirements, you may be subject to developing kidney problems because the kidneys are involved in breaking down protein. If you already have kidney disease, the Centers for Disease Control and Prevention reports that supplements could further impair the organs, essentially throwing them into overdrive by making them work harder to expel excess waste by-products.ConsiderationsProtein supplements aren’t all bad news, however. In a study published in the journal “Diabetes/Metabolism Research & Reviews” in 2010, obese participants who ate a low-calorie diet that included protein meal replacements lost more weight and fat mass over the course of a year than subjects who did not have the supplements. If you want to add protein supplements to your diet, get approval from your nutritionist and use products that have natural ingredients and plenty of vitamins and minerals.#drdeepabestdietcian#proteinsupplemnts
Protein Supplements- Boon or BurdenInferior NutritionIn a battle between supplements and whole foods, according to Dr Deepa Agarwal, whole foods are the clear winner. “Supplements aren't intended to be a food substitute because they can't replicate all of the nutrients and benefits of whole foods, ” If you rely on supplements, you’ll miss out on getting as much dietary fiber and as many natural and protective substances – such as phytochemicals and antioxidants – that you would have obtained by eating protein-rich whole foods.Digestive ProblemsThat lack of fiber in supplements is one factor that can cause digestive problems, including constipation and diverticulitis. For that reason alone, Dr Deepa recommends following high-protein diets only on a short-term basis. You may be able to avoid some digestive issues by following a high-fiber diet, choosing a protein product that is fortified with fiber or taking a daily fiber supplement, so check nutritional labels when you’re shopping.Kidney RisksIf protein supplements consistently put you past your recommended daily requirements, you may be subject to developing kidney problems because the kidneys are involved in breaking down protein. If you already have kidney disease, the Centers for Disease Control and Prevention reports that supplements could further impair the organs, essentially throwing them into overdrive by making them work harder to expel excess waste by-products.ConsiderationsProtein supplements aren’t all bad news, however. In a study published in the journal “Diabetes/Metabolism Research & Reviews” in 2010, obese participants who ate a low-calorie diet that included protein meal replacements lost more weight and fat mass over the course of a year than subjects who did not have the supplements. If you want to add protein supplements to your diet, get approval from your nutritionist and use products that have natural ingredients and plenty of vitamins and minerals.#drdeepabestdietcian#proteinsupplemnts
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of a low carb, keto diet?Low-carb diets are essentially programs that lower carbohydrate intake below 100 grams; strict ketogenic diets are a subset of low carb diets that typically only allow < 50g of carbohydrates per day. The general recommendation is to start with 20g of net-carbs per day. This limit does a good job of eliminating junk foods, refined carbohydrates and any other “fattening” foods.The full premise of a keto diet is far more than just minimizing carbs, it is a lifestyle about overall health. The diet promotes long, intense bouts of energy, an increase in healthy, delicious food and an overall better outlook on your life. It is easily sustainable with a plethora of options and often is an answer to improving health that many people struggle to comprehend at first. A Ketogenic diet is not easy and will test your willpower but transforms the way you think and understand about yourself, food, and health in general.How do I start and what can I eat?Start by:-	Getting the daily NET carbs down to < 50g, preferably to 20g. Remember, fiber does not count toward your daily carb intake, so if something you eat has 10g carbs but 8g fiber, then it has 2g NET carbs. Use green, fibrous vegetables as your main source of carbs. Your food labels may already show net carbs.-	Keeping protein intake moderate, 1.5 to 2.64 grams per kg lean body mass. - Note that going over 0.8 grams is only suggested for people doing heavy lifting and endurance training.-	Increasing the proportion of your diet that comes from fat-	Increasing the amount of water you drink-	Upping your intake of salt, potassium and magnesium (See How do I replenish electrolytes?)As far as what you can eat, Ketogenic diets are done differently by different people. Eat dark green leafy vegetables, fatty red meats, chicken with the skin left on, fish, offal (organ meat), eggs, seeds & nuts, full-fat dairy, or anything else you can find rich in nutrition, fat, protein and fiber.Carbs are a limit. Protein is a target. Fat is to be consumed to satiation, to remove hunger, not to a target. Recommended fats are from meat, olive oil, butter, and coconut oil.Although fiber is a carbohydrate, it is not digested as a simple carbohydrate and is therefore not included in your daily carb count. It's important to stress that fiber doesn't NEGATE carbs - it just isn't counted. Something cannot have more fiber than carbs, so mixing a handful of flax meal into a bowl of ice-cream won't work!#ketosisdiet#ketodiethyderabad#drdeepabestdietician#weightlosshyderabad
What is the premise of a low carb, keto diet?Low-carb diets are essentially programs that lower carbohydrate intake below 100 grams; strict ketogenic diets are a subset of low carb diets that typically only allow < 50g of carbohydrates per day. The general recommendation is to start with 20g of net-carbs per day. This limit does a good job of eliminating junk foods, refined carbohydrates and any other “fattening” foods.The full premise of a keto diet is far more than just minimizing carbs, it is a lifestyle about overall health. The diet promotes long, intense bouts of energy, an increase in healthy, delicious food and an overall better outlook on your life. It is easily sustainable with a plethora of options and often is an answer to improving health that many people struggle to comprehend at first. A Ketogenic diet is not easy and will test your willpower but transforms the way you think and understand about yourself, food, and health in general.How do I start and what can I eat?Start by:- Getting the daily NET carbs down to < 50g, preferably to 20g. Remember, fiber does not count toward your daily carb intake, so if something you eat has 10g carbs but 8g fiber, then it has 2g NET carbs. Use green, fibrous vegetables as your main source of carbs. Your food labels may already show net carbs.- Keeping protein intake moderate, 1.5 to 2.64 grams per kg lean body mass. - Note that going over 0.8 grams is only suggested for people doing heavy lifting and endurance training.- Increasing the proportion of your diet that comes from fat- Increasing the amount of water you drink- Upping your intake of salt, potassium and magnesium (See How do I replenish electrolytes?)As far as what you can eat, Ketogenic diets are done differently by different people. Eat dark green leafy vegetables, fatty red meats, chicken with the skin left on, fish, offal (organ meat), eggs, seeds & nuts, full-fat dairy, or anything else you can find rich in nutrition, fat, protein and fiber.Carbs are a limit. Protein is a target. Fat is to be consumed to satiation, to remove hunger, not to a target. Recommended fats are from meat, olive oil, butter, and coconut oil.Although fiber is a carbohydrate, it is not digested as a simple carbohydrate and is therefore not included in your daily carb count. It's important to stress that fiber doesn't NEGATE carbs - it just isn't counted. Something cannot have more fiber than carbs, so mixing a handful of flax meal into a bowl of ice-cream won't work!#ketosisdiet#ketodiethyderabad#drdeepabestdietician#weightlosshyderabad
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