Fermented Foods For The Flat Belly

WHAT ARE FERMENTED FOODS?

• Fermented foods are foods that have been through a process of fermentation in which natural bacteria feed on the sugar and starch in the food. This process has been used for centuries to preserve food, and we now know that it also creates beneficial enzymes and various strains of probiotics.(Lactobacilli)

                 

Specific Fermented foods are nutritious.not all.BEWARE.CHOOSE WISELY.

•  When most people think of fermented foods, things like pickles, marinated peppers, mushrooms, cucumbers, artichokes, and even cheese might come to mind. While these foods were traditionally fermented and incur some form of fermentation, they are not the type of beneficial fermented foods that assist in digestive health and weight loss.

no more bulging belly with probiotics-HOW?

1. Aid digestion
2. Support immune function
3. Increase B vitamins (even Vitamin B12)
4. Facilitate omega-3 fatty acids,
5. Produce digestive enzymes, lactase and lactic acid
6. Fight off harmful bacteria and even cancer cells
7. Expel toxins and heavy metals from cell tissue.

How Do The Probiotics Act? 

1. rebalancing the gut ecology reducing the inflammation and decreasing excess fat accumulation increasing satiety and prevents over eating and  steer the metabolism positively.
2. cut down FBS (Fasting blood sugar)  by decreasing glucose absorption
3. decreases cortisol (stress hormone which aids fat deposition)level in the blood.
4. Bind to blood cholestrol and prevent blood vessel damage and clogging.
5. Prevent‘leptin resistance’ and ‘insulin resistance’ which are caused by inflammation. Inflammation, more specifically ‘proinflammatory cytokines’ which are the hormones that cause inflammation, activate your body’s Fat triggers. These inflammatory hormones cause the cells of your body to become resistant to ‘leptin’ and ‘insulin’, the two most important fat regulating hormones. Anything that can reduce chronic inflammation helps address one of main causes of obesity.

KEFIR:

• fermented milk(goat,sheep,cow's milk) product similar to yoghurt but the probiotics stay for longer period colonising the intestinal tract.

COMPOSITION:

• Vit B12 and Vit K2
• calcium,phosphorous and magnesium
• biotin
• folate  

USES:

• boost immunity
• inflammatory bowel disease-due to the strains of bifidobacterium and lactobacillus 
• fight allergies-anti inflammatory properties by suppressing inflammatory markers IL-4,TH cells and IgE 
• build bone density-besides ca and mg they improve the absorption of ca and phosphorous
• improve lactose digestion-journal of american dietic association
• kills candida(FUNGUS)
• support detoxification-eg.aflatoxin in peanuts are counteracted
• Flat belly

KOMBUCHA Tea:

• fermented effervescent sugar tea solution made with SCOBY.

COMPOSITION:

• glucosamines
• DSL and Vit C
• acetic acid and polyphenols

USES:

• An antioxidant-stomach cancer prevention,stomach ulcers
• prevents joint damage
• weight loss.

(Precaution:

• people taking steroids long term or organ transplanted patients or patiends who are HIV positive-compromised immunity are not advised to take this particular tea)

SAUERKRAUT(sour cabbage): 

• I'll call this as "German Green tea" due to its immense antioxidants like lutein and zeaxanthin 
• Fermented cabbage leaves which is more nutritious than cabbage leaves.

COMPOSITION:

• good source of probiotics
• Vit B C K
• calcium manganese iron
• dietary fibre and folate

USES:

• detoxification-aids good metabolism
• treatment for canker sores and stomach ulcers
• prevents scurvy

KIMCHI-Korean's secret for a firm flat belly

 A 2011 study published in the journal Nutrition Research found that fermented kimchee had a significant impact on the weight and body fat of the overweight and obese patients who were being studied. Not only did the patients shed both weight and fat, they also showed improvements in blood sugar, blood pressure, and the waist-hip ratio — an important biomarker of metabolic health.

USES:

1. lower cholesterol,
2.  prevent constipation,  
3. combat colon cancer,
4.  help to reduce stress,
5.  relieve depression,
6.  combat osteoarthritis,
7.  reduce atherosclerosis and 
8. fighting liver disease.

FERMENTED SOY:

• sprouted chickpeas

YOGHURT:

• sugarless nonflavored yoghur;Fermented Milk.

MISO SOUP:

• Japanese soup having dried kelps,sardines,shipjack tuna,mushroom

TEMPEH:

• cake containing the fermented soy products

FISH SAUCE:

Muscle Building Foods for Vegans

Even Though staying 100% vegan makes an individual vitamin B12 deficient(abnormal sensations,impotence,poor memory,body weakness etc.,) foods rich in proteins ,fibres and essential fats and carbs are present in vegeterian foods in plenty.

1.Low Fat Milk

• contains whey and casein - natural important muscle building proteins
• calcium -good for bone strength
• zinc-required to maintain immunity ,regulates blood clotting and wound healing
• fats
• Vitamin k
• maintains Nitrogen balance positive-Nitrogen balance is required to be optimal(positive) for muscle recovery after workout and muscle growth)

2.Bananas

• Pre-workout snack-feel energised during workout.
• rich in electrolytes(potassium)- prevents or decreases the severity of cramping 

3.Sweet Potatoes

• Pre-workout snack-complex carbs for sustained release of energy all through the workout session
• rich in electrolytes(postassium)-prevents cramping

4.Asparagus

• Asparagine (amino acid essential to get the ripped appearance by eliminating excess salt and water from the body.)
• Fibres-prevents constipation aiding good bowel movements
• Chromium(make insulin function efficacious-regulation of blood sugar level)
• Advise:eating 4x-5x/week  for lunch or dinner as salads/boiled/raw

5.Oats

• Full of fibres-evacuates the bowel and aids good digestion and absorption of foods
• Vitamin E - anti-oxidants(anti cancerous)
• Rich in folate
• rich in Vitamin B1 -prevents a disease called BERI BERI(affecting heart liver and brain)
• Biotin(beauty vitamin-essential for lusturous hairs,nails,skin)
• zinc and iron(prevents anemia,muscle healing after workout)

6.Nuts(cashews and almounds)

• essential fats,proteins and fibres
• Good Post work-out snack
• Advise:can  be eaten early morning with milk for best results

7.Quinoa

Boiled Quinoa

• contains 9 essential amino acids(proteins) including leucine isoleucine and valine(BCAA's) present in most of the branded supplements(essential for muscle growth and healing and decreases DOMS(Delayed Onset Muscle Soreness)
• contains complex carbs which together with proteins aids in generating more growth hormones(IGF-1) responsible for strength and Muscle mass growth.
• Magnesium,Iron and calcium - regulates muscle tone.
• Advise:best consumed as pre work-out meal or for the main meal.

8.Beans and Legumes

• Improves bowel Movement and boosts insulin response
• increases the body's ability to absorb more nutrients
• Advise:eat with Brown rice/salad with chick peas for best results.

9.Full Fat Cottage Cheese

• contains caesin-required for lean muscle mass
• good Probiotics
• Post work-out snack

10.Leafy Green Vegetables(lettuce,spinach,kale)

• An Antioxidant
• aids Muscle recovery by decreasing inflammation
• rich in multivitamins.

11.Fruits(apples and cantaloupes)

• Carbs,minerals,Vitamins and fibres for Lean muscle mass.
• mid-meal snack

12.Seeds(Flax seeds,sunflower seeds,sesame seeds)

• Tissue recovery after workout and reduce inflammation
• Advise:eat sprinkling these seeds in salads,curries,smoothies.

13.Brown Rice

• Complex Carbs-slow digestibility rate;heance slow release of energy over a long time.
• used for muscle GAIN

14.Yoghurt

• Probiotics

Note:40-50% calories should be from Complex carbs

Shredded Physique with the FOURTH Macronutrient

The three main macronutients to maintain our health and well being both physically and mentally are

• carbohydrates

• Proteins

• Fats

but for physique conscious people there is a fourth macronutrient...its the Ketone bodies

KEtones...Ketones...Ketones ????

 what does it mean?

fats when utilised as the source of energy in our body ketones are released as the by products..

what are the different types of ketone bodies?

1. acetone
2. beta hydroxy butyric acid
3. acetoacetic acid   

when and why are they usually produced physiologically?

during starvation when glycogen stores are depleted in the liver and if there are no glucose available from the external source then fat stores in our body are utilised for the generation of energy.

how are they produced ?

oxidation of fatty acids from the adipose tissues in the liver inside mitochondria

What is Nutritional ketosis?

when our body utilises fat as the primary source of energy instead of carbs or proteins then the body is said to be in the state of nutritional ketosis

How is it useful for the shredded physique??

fats becoming the  primary source of energy generation it

• decreases the insulin production and increases the insulin senstivity,
• lower the triglycerides level and increases the HDL level(good for ur heart)

What is a ketogenic diet?

diet focussed mainly on the fats being high in proportion compared to other macronutrients

• Fats 75%
• Proteins 20%
• Carbs 5%

1. this diet actually mimicks the physiological state of fasting.
2. eating ketogenic diet shifts the body's metabolism away from glucose towards fat utilisation.

People with type 2 diabetes benefit from this diet besides the physique conscious adults.How?

• due to increased insulin sensitivity which efficaciously deliver the available glucose to the tissues and efficient utilisation of oxygen for the generation of energy in a state of nutritonal ketosis.

what is KETOFLU?

when the Body is deprived of carbs to the least possible amount then it is said to be in the state of ketoflu during which there is decrease in mental and physical performance temporarily.

When dose KETOFLU occur?
during the INDUCTION phase of a ketogenic diet.

HOw can it be alleviated?

• green leafy vegetables like spinach and turnip greens
• fruits like bananas,melons,oranges.
• vegetables and fruits provide us with electrolytes and minerals required for the body during that state.

Lean muscle mass with shredded physique is made possible by ketogenic diet.