Nowadays people advise to lose weight first to stay healthy and keep blood sugar under control. Everyone thinks that if weight is reduced then the risk of diabetes will also reduce. But the truth is that weight loss and fat loss are not the same thing. Many times the weight decreases but the fat present inside the body does not decrease and this is the reason why blood sugar and insulin sensitivity are not affected.

In fact, losing weight can reduce the body’s number i.e. the figure visible on the scale, but the real improvement occurs when the extra fat present in the body, especially the visceral fat accumulated around the stomach and liver, decreases. This fat becomes a major cause of insulin resistance. Which means that if you are struggling with the problem of blood sugar then it is more beneficial to focus on fat loss instead of just losing weight.

Weight loss does not mean fat loss

When people start dieting or exercising, their weight starts decreasing quickly. But the weight lost in the initial days is mostly due to water, glycogen and sometimes muscle loss. According to research, if muscles also decrease while losing weight, it can have a negative impact on blood sugar control. Because muscles are considered the most important means of converting glucose into energy. Which means that despite weight loss, metabolic health does not improve.

How does fat loss improve insulin sensitivity?

Fat loss means loss of fat tissue present in the body, especially visceral fat accumulated around the stomach and liver. This fat is at the root of insulin resistance. When this fat reduces, inflammation in the body reduces and the fatty acids that affect insulin also reduce. A research has revealed that just 10 percent reduction in total body fat increases insulin sensitivity by about 30 percent, even if the total weight does not change much. At the same time, not every fat deposited in the body is the same. Subcutaneous fat deposited under the skin is less harmful. But visceral fat accumulated around the organs is the most dangerous. This fat accumulates around the liver, pancreas and intestines and increases blood sugar. Fat deposited in the liver is so dangerous that it releases glucose in the body. Even if blood sugar is already high. This is the reason why many times even people whose weight appears normal become victims of diabetes. This is called metabolically obese normal weight.

Is it possible to lose fat without losing too much weight?

Actually, it is possible to reduce fat without losing much weight and this method is also considered healthy. Many people maintain muscles while reducing fat. This improves insulin sensitivity and improves metabolic health. Even if the weight on the scale does not change much. According to a research, people who combine resistance training with dieting have better blood sugar control than those who only diet. The reason for this is believed to be that the muscles absorb glucose and convert it into energy.

Effective methods for fat loss

• To lose fat, do resistance and aerobic training, which will maintain muscles and burn fat.
• Apart from this, take protein rich food for fat loss, so that there is no muscle loss.
• Include fiber, healthy fats and whole grains in the diet.
• Get enough sleep for fat loss, because lack of sleep increases insulin resistance.
• It is also considered better to avoid fast diets or extreme detox plans for fat loss.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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How Much Protein Do We Need: Protein is called the building block of the body. It works to build and repair muscles, skin, hair, nails and many other essential tissues. But nowadays, due to the hype around protein, it often becomes difficult to differentiate between reality and marketing. High-protein biscuits, protein pasta, protein water and what not are available in every shop and online platform. The question is, do we really need that much protein? Let us tell you what problems can occur due to excess protein.

How much protein is necessary?

Scientist say that a normal adult needs about 0.8 grams of protein per kg body weight daily. That means if your weight is 70 kg, then you need about 55-60 grams of protein daily. For those who work out or engage in resistance training, this requirement may increase to 1.3 to 1.6 grams per kg. If taken more than this, research shows that there is no significant difference on muscles or strength.

Relationship between muscles and protein

Many studies have revealed that the benefits of protein are greater only when you combine it with exercises like resistance training i.e. weight lifting. Just eating more protein will not build muscles automatically. Many researches conducted in 2018 and 2022 proved that consuming protein up to a certain limit and doing gym workouts makes the real difference.

Does more protein cause weight loss faster?

Many people believe that high-protein diet leads to rapid weight loss. The truth is that by eating protein you do not feel hungry for long and your metabolism also speeds up for some time. But in the long run its difference does not turn out to be very big. Many researches of 2015 and 2024 show that calorie balance is most important in weight loss, and not just protein.

Which is better, plant or animal protein?

Animal proteins such as meat, eggs and milk are often considered more effective because they contain all the essential amino acids. But research shows that if you eat plant proteins like pulses, soya, gram, lentils etc. in good combination, then it can be equally effective. Many studies found that there was no significant difference in muscle growth between vegan and non-vegan people when consuming the same amount of protein.

When does excess protein become harmful?

It is considered safe for healthy people to take protein up to 2 grams per kg. But research has shown some risks if consuming more protein than this for a long time, such as increasing the risk of heart disease or putting pressure on the kidneys, especially if there is already kidney disease. Excessive protein intake from red meat and processed meat can also increase the risk of cardiovascular problems. Today protein has become more of a business than a necessity. The global market of supplement industry is above 25 billion dollars. The reality is that most people are already taking enough protein in their diet. But under the pressure of marketing and social media, people have come to believe that more protein means more health.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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High uric acid i.e. hyperuricemia is no longer just a problem of joints, but it can also affect the kidneys and metabolism. As the amount of uric acid in the body increases, problems like dangerous gout attacks, stiffness in joints and stress on the kidneys increase. According to experts, sitting for long periods of time, high protein diet and lack of water promote this condition. However, some normal routine like 10 minutes walk can also help in controlling uric acid. In such a situation, let us tell you today how a 10-minute walk will reduce high uric acid and joint pain and what routine exercises experts suggest for this.

Why is walking important for uric acid?

According to experts, walking is not only a means of burning calories, but it also refreshes the metabolic system. Regular walking improves blood circulation, so that the kidneys are able to remove extra uric acid more effectively. Apart from this, it reduces insulin resistance, which is considered to be the main reason behind increase in uric acid. A daily break of 10 minutes helps in quickly removing metabolic waste from the body and reduces swelling around the joints.

10 minute easy routine exercises

1-2 minutes, warm up walk- Regarding warm-up walk, experts say that you should start walking slowly and take deep breaths. This exercise awakens the muscles and prepares the joints for movement.
3-5 minutes, brisk walking- According to experts, after starting the warm-up walk, walk at a fast pace and keep the back straight. Also keep moving your hands while walking. It increases kidney circulation.
6-7 minutes, step and stretch- During these minutes, experts suggest that while stepping forward, raise your hands and do a slight twist. This walk relaxes the waist and helps in fluid balance.
8-9 minutes, heel raise and mini squat- In these minutes you should do heel raises and mini squats. This activates the calf muscles and helps in removing toxins.
10 minutes, slow walk and deep breathing-In 10 minutes, experts say that you should walk slowly and take deep breaths. This 10th minute calms the body and reduces inflammation.

How does 10 minutes exercise help?

NIH research in 2021 found that low-intensity aerobic exercise improves uric acid metabolism and kidney function. Research in the Journal of Antioxidants in 2024 also showed that short breaks in physical activity reduce oxidative stress, which causes increased uric acid.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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Penn in the giant, that is, the symptom of increasing the amount of uric acid in the body. Why does the amount of uric acid increase? There has been a common perception in the minds of people that this happens by consuming protein rich food. But is this really true? Now your mind will never arise, let’s know …

Does protein increase uric acid?

There is no answer in a word directly. According to health experts, the reason behind increasing the level of uric acid in the body is not protein, but it is pure. Both seem to be the same, but these two are completely different from each other.

Where is Purine found?

Purine is found in cells of all living things, including humans, animals and plants. Therefore, there is no way to eliminate them completely from the diet. According to health experts, some food products have higher amounts of purine, such as organ meat, seafood etc. However, not all proteins become the reason for the problem.

What is the problem?

According to health experts, the problem starts when it breaks into the body and turns into uric acid. Which can cause gout, kidney stone, arthritis in the body, due to which pens and swelling in the giant can also cause problems.

So what should be done with protein rich diet?

If the amount of uric acid in the body is increased, then there is no need to leave protein food. According to health experts, instead of fully uninterrupted protein food, we should keep in mind how much protein or purin is being given to the body from the food we are eating. A large amount of purin is found in animal products such as red meat, organ meat, some seafoods, which increases uric acid in the body. Plant based protein sources like beans, lentils and dairy products etc. are found in small amounts, which make small amounts of uric acid in the body. In such a situation, it is considered appropriate for the body to follow a low purin-protein based ballrenst diet.

They contain a lot of purine

• Processed food
• alcohol
• Red meat like beef, lamb, pork
• Organ meat like liver, kidney other organ meat
• Ceafoods like encovies, sardines, muscles, scalpus
• Sugar drinks such as soda and sweet drinks, which contain the amount of fructose. These can increase the danger of increasing uric AI SID.

Uric acid

• Joint pain and swelling
• Soreness
• Over -thirsty
• Excessive fatigue

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Disclaimer: Some information given in the news is based on media reports. Before implementing any suggestion, you must consult the concerned expert.

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Taking a nutrition -rich food, yet they are struggling with problems like hair fall, skin problem. That is, you are missing something in your diet and that is protein. The protein keeps the tissue in the body and keeps overall healthy. Its deficiency can affect energy, hormones, immunity in the body. In such a situation, it is important to know when body is struggling with protein deficiency? Let’s know …

Hair loss and nail break

Adhik hairs fall and weakening of nails indicate the deficiency of protein in the body. Children are falling. If the nails are breaking easily, that is, not taking sufficient amount of protein in the diet. Protein produces keratin in the body, which is necessary for healthy hair and nails. Its deficiency can make hair thin, lifeless and weak.

Old age will come ahead of time

Not taking proper protein in the diet struggles in maintaining body energy level. You feel tired even after getting full sleep at night. Its effect is also visible on the skin. Skin dry, dull appears. Protein is helpful in skin cell rejection. Due to its lack, old age starts to appear before time.

Pen in muscles for a long time

There is no relief in a pen or such pen in the muscles for a long time while exercising. It indicates protein in the body to Defi Xianese. Protein fixes muscles and also helps in its growth. Including protein in the diet, you have a stomach filled. This does not cause hunger again and again, which can prevent the problem of overwriting and weight gain.

Week immunity system

Protein is very important to strengthen the immunity system in the human body. Its deficiency can also make the body susceptible to diseases like cold or infection, due to which the body is not able to protect itself from these common diseases. Also, weakening of muscles without any reason or frequent weekness feeling can also be a sign of protein deficiency.

Hormonal imbalance

Protein is also helpful in producing hormones in the body. Due to its deficiency, the balance of menstrual bicycle (menstruation) or hormone in women can deteriorate, which can cause them to face many health problems.

Complete protein deficiency in this way

• Vegetarian food
• Pulses (moong, lentils, urad)
• Soya, Tofu, Paneer
• Chana, Rajma, Lobia
• Milk, curd, buttermilk
• Dry fruits (almonds, cashews)
• Sprouted grain
• Curd and cheese

• Non vegetarian food
• Egg, chicken, fish, egg white

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Disclaimer: Some information given in the news is based on media reports. Before implementing any suggestion, you must consult the concerned expert.

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