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Is Diet Soda Bad For You? Here’s Why You Should Avoid It

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Do you want to enjoy the sweet taste of soda but don’t want to take calories? If yes, you might be using diet soda. 

But have you ever wondered if diet soda is safe for you? Should you take it? Can diet soda affect your health? 

Well, just because diet soda has no calories, it does not mean it’s not bad for your health. Several studies have proven the direct link between diet soda and severe health issues like stroke, heart diseases, dementia, fatty liver, and diabetes. 

In this article, we will find an answer to is diet soda bad for you. Moreover, we will also learn how bad diet soda is for you?  

What is diet soda?

Diet soda has the same taste like regular soda but with a minimum amount of sugar. You might be wondering how diet soda can offer the taste of sugar without sugar. Well, it contains artificial sweeteners to mimic the taste of sugar.

When it comes to the health benefits of diet soda, their manufacturers claim it to be healthy, especially for people struggling with weight loss. This claim attracts many people to use it. 

However, research has shown something else. Let’s discuss it

Is diet soda bad for you?

Several researchers have proved the link of diet soda with numerous diseases. Some of such medical conditions are

  • Heart diseases, including high blood pressure and heart attack.
  • Brain diseases, including stroke and dementia 
  • Metabolic issues, such as obesity and diabetes 
  • Liver issues such as non-alcoholic fatty liver disease

All these health risks of diet soda are backed up by research. One such research indicates that artificial sweeteners may cause cancer. However, another research denied the results of the first research. 

Even one research denied that diet soda can help in weight loss, the most potent reason behind its popularity. According to this research, diet soda increases the risk of metabolic syndrome and obesity. 

Another research recommended that diet soda may boost the release of the hunger hormone, increasing the appetite. 

Final thoughts…!!!

So, the answer to is diet soda bad for you is not straightforward. Several types of research proved its direct link to severe health conditions, such as heart diseases and metabolic issues. Even diet soda can aggravate diabetes and obesity despite being low in calories. The only benefit of diet soda is that its taste is the same as regular soda. 

Intermittent Fasting:  Is It Really Helpful For Weight Loss?

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Are you struggling with high body weight? If yes, you might probably be looking for different ways to lose weight. There are high chances that you came across with word “Intermittent fasting.” Do you know what it is? Well, it’s one of the most popular weight loss techniques.  

In this article, we will discuss what intermittent fasting is and whether it helps lose weight or not?

What is intermittent fasting?

Intermittent fasting is a diet plan that involves eating at a specific time after a fasting period. You have to fast for a certain time in a day and then eat. It will surely help you burn fat. You can say that it’s not about which food you eat; it’s all about when you eat food. 

Fasting for a certain time means you will eat minimum calories in a certain time, resulting in weight loss. However, you need to be careful while eating during the eating period. The good news is that intermittent fasting is also beneficial in certain diseases, such as high blood cholesterol levels, sugar levels, and cardiovascular diseases. 

Is intermittent fasting an effective method to lose weight?

 Well, different studies have been conducted to see if intermittent fasting is helpful in weight loss or not. For instance, a 2014 review found that it is possible to lose 3-8% of the bodyweight with intermittent fasting over 3-24 weeks.

Now the question is how much eight intermittent fasting can reduce in a specific time. Well, studies revealed that weight loss of around 0.55-1.65 pounds/ wee is possible with intermittent fasting. Not only this, but intermittent fasting also help in maintaining the waist circumference of the body. 

All these studies clearly indicate how beneficial intermittent fasting is in weight loss. So, you must try it. 

How can you boost the efficiency of intermittent fasting?

Intermittent fasting is not just to set your eating habits according to a schedule. There are several other things that give astonishing results when combined with intermittent fasting.

Below are some things that you should keep in mind to enhance the weight loss efficiency of intermittent fasting

  • Eat healthy and single ingredient food
  • Don’t go crazy while eating in a non-fasting period. Eat a normal amount of food.
  • Stick to your plan for an extended time to see magical results
  • Give your body some time to adapt the intermittent fasting
  • Adopt healthy lifestyle and do exercise

Final thoughts..!!!

To sum up, intermittent fasting is an effective weight-loss method unless you use it wisely. It not only help you lose weight but also prevent various diseases such as diabetes and other hormonal issues.

Does running help in weight loss? Yes! Here’s How

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Some people consider running a best exercise to lose weight. Is it really so?

Does running help in weight loss?

May be!

Running helps in weight loss if you’re running consistently with a fix a diet. However, if you’re not focusing on your diet, running will not help you. It means 90% weight loss battle depends on the nutrition.

It’s the big reason behind the demoralization of people who don’t lose weight even after running.

How running helps you lose weight?

Running boosts the mechanism of weight loss when you are taking controlled diet. It lowers the hunger production and boosts the release of satiety hormones.

To prove this mechanism, a study was conducted to see the effect of 60 minute running on the production of ghrelin hormone. This study confirmed that running may lower the ghrelin level.

Another study with nine men compared the effect of 60 minutes of running and no exercise on ghrelin production. They found that running lowered ghrelin levels for three to nine hours in comparison to no exercise.

Running burn the belly fat

Belly fat can have adverse effects on health. Several studies have shown a link between the belly fat and several diseases, including type 2 diabetes and heart diseases.

Running can help you lose this belly fat. Even one study claimed that running or any other exercise can help burn the belly fat. The good news that the research conveyed is that there is no need to change your diet.

Tips to start running

Have you decided to start running to boost the weight loss mechanism? If yes, here are few things that you must follow:

  • Warm up: prepare your body before running if you’re a beginner. You can start with stretching. Then you should walk for at least 5 minutes. Keep converting your walk to power walk progressively.
  • Frequency: Most beginners don’t know how much times they should run. Well, running in 3-4 days a week is enough in the start. You can easily recover from the effects of workouts in this time.
  • Cool down: Don’t stop immediately after running. The best technique is to slow down your speed 5 minutes before you want to stop.
  • Time: you should run for at least for 30 minutes daily. It includes 5 minutes for warm up, 20 minutes of running and 5 minutes of cool down.

Final thoughts…!!!!

Does running helps in weight loss? Yes, running is the best way to lose weight if you have control on your diet. Running suppresses the appetite and help in burning the belly fat. The best thing about running is that you don’t need expensive equipment’s. Just wear running shoes, put on your head phones and start your journey towards better health!

What Is Reverse Dieting

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Here’s Everything You Need to Know about It

Have you ever heard of losing weight while eating more? It might seem ridiculous to you, but such techniques really exist. It is reverse dieting. You might be wondering what is it and how it works. Well, we have discussed everything about reverse dieting in this article.

What is reverse dieting?

Reverse dieting is a technique in which you have to increase your food intake to boost your metabolism slowly. After that, you have to follow a calorie-restricted diet. There are chances to lose fat and gain muscle while eating more than before. 

It is a good diet plan for athletes and bodybuilders because their ultimate goal is to increase muscle mass and boost energy levels. 

How does reverse dieting work?

Many people use the name “calories in and calories out” for reverse dieting. And it works in exactly the same way.

  • Firstly, you have to eat more calories than you burn to gain weight.

  • Secondly, you have to decrease the calories intake to lose weight. 

Let’s understand reverse dieting with a simple example. Suppose you have reduced your body weight after lowering the calorie intake to 1200 per day. Now you must eat to increase the calorie intake to 50-100 each weak for about 4–10 weeks.  

The trick here is that you should not resume your previous eating pattern suddenly. Instead, you have to go through this process slowly and smoothly.  

Does reverse dieting help in weight loss?

Well, there is no research that could prove the weight loss effects of reverse dieting. All of its benefits are only backed up by anecdotal evidence. For instance,

  • Higher calorie intake boosts metabolism normalizes the hormonal level, leading to weight loss.

  • Lower calorie intake decreases the leptin and NEAT levels, reversing the effects.  

Reverse dieting is also helpful in reducing binge eating. Theoretically, it allows moving to a regular diet pattern smoothly. 

To sum up, it is still not clear whether it could help in weight loss or not. However, it is a great technique to maintain body weight.

Why should you avoid reverse dieting?

The harmful effects of low calories are the reason why you should avoid reverse dieting. No doubt it helps in weight loss in some people, but it induces emotional and physical side effects in others. Some of these side effects include

  • Moodiness

  • Irritability

  • Depression

  • Nutrient shortfalls

  • Fatigue

Final thoughts…!!!

No doubt, reverse dieting is a great technique to maintain weight. But its effectiveness for weight loss has not been proven yet. Let the athletes and bodybuilders get benefit from it because it is perfect for them. 

ProTips for Successful Fish fry 

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Have you ever spend a day on a Lake? If yes, you might have cherished fried fish. Did you stay successful in this? 

If not, you’re lucky enough to read this pro-fish frying guide. Here’re the five excellent tips that you must follow before heating the skillet for a successful fish fry. 

  1.  Bleed The Fish properly

What do you think about bleeding the fish out? Well, it’s the proper way to kill a fish. Moreover, you can have a clean and white fillet in this way. But how would you do it?

Cut the artery on the underside of fish and along the gills. As soon as you cut, the fish will start bleeding. 

  1. Use a premium quality knife

A fillet knife is perfect for cutting a fish. It contains a grippy handle and an edge. However, ensure that blade is flexible enough to make quick dinner filler for you.   

  1. Store the fish in cold

During winter, the temperature of fish is not a problem. But in summer, it’s important to store the fish in cold. You can maintain the temperature in a stringer or ample-sized live well. However, clearing is an essential step in both cases. 

  1. Store the fish in the airtight box if you don’t want to eat it immediately.

So, you have got fish which is more than you can eat for one day meal. Obviously, you will prefer to store the extra fish. While storing the fish, ensure that box in which you’re storing is air-tight. A plastic Ziploc bag is perfect for such storage. After putting the fillet in a bag, you can put it in water. 

In this way, you are increasing the storage time of fish in the refrigerator. 

  1. Follow the fish transportation laws 

So, you have caught enough fish and want to transport it to your space. Well, you need to follow the regulations of your state regarding this. Rules for transporting filleted fish vary from state to state. So, you need to learn the es of your state’s rules. 

  1. Pan fry fish

Frying fish in the pan is the quickest way to have a delicious bite of fish. You just need a pan and a thin layer of oil. You can fry fish using this method when you’re outdoor and need some quick diner. 

Final thoughts..!!

These simple tips for successful fish fry make this process simple. You can catch enough fish and offer a delicious meal to your family and friends. Again don’t forget to follow the tips if you want to impress them!

4 Ways to Boost the Immune System of Your Child Naturally

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With the spread of the COVID-19 pandemic, parents become more concerned about the health of their children.

Most parents as a question, how can they boost the immune system of their child naturally? How can they give good health to their child?

Well, there are no magic pills to boost the child’s immune system. However, you can follow some essential tips to keep your child healthy, active, and infection-free. Below are some of those tips

Provide a healthy diet

Good food can boost the immune system, and nothing can replace it. Foods that increase immunity in children naturally include vegetables and fruits. Besides, lean protein and whole grains should also be part of their diet. 

Other healthy diets include dairy products, and healthy oils and fats.

  1. Ensure that your child is getting enough sleep

Like adults, children also need good sleep to recharge their bodies. Normally, an infant need 12-16 hours of sleep, and a teen need 10 hours of sleep. Ensure that your child is getting enough sleep. You can do so by

  • Limiting screen time
  • Shutting down screens 1 hour before the bedtime
  • Shutting off room’s lights

  1. Ensure that your child is active

Children can’t do exercise. By being active means your child is playing any sport in the playground. You can also take them to a park for a walk.  

  1. Manage stress

One of the major causes of infection is stress that makes the body less healthy. To release the stress among children, ensure that they have time to

  • Play 
  • Perform their favorite activities 
  • Spend with their family

Most importantly, ensure that your child can share everything that is disturbing him with you. The pandemic has aggravated depression and anxiety even more. So, keep talking with your kids to ensure that they are relaxed.    

  1. Some other precautions to help your child stay healthy

You should also be careful to help your child stay healthy. Some precautions are 

  • Wash your hands before you do any of their works
  • Use your elbows to cover your sneezes and coughs
  • Don’t interact with sick people 
  • Wear a mask, especially in this era of pandemic
  • Visit your doctor if you notice symptoms of any infection in your child 

Final thoughts…!!!

A child’s health is important. And the best way to keep your child healthy is to boost their immunity. When it comes to how to boost the immune system of a child naturally, you should focus on his diet. Talk to your child to release their worries. Most importantly, ensure that your child gets enough time to play. 

What Are Antioxidants?

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Here’s Why You Should Add Them to Your Diet

Have you ever heard the word “antioxidant?” I am sure you have seen that in any health magazine or your doctor’s office. But do you know what antioxidants are? Why are they important?

Well, it’s the subject of today’s article. We will discuss the importance of these essential nutrients in this article. Let’s start.

What are antioxidants?

Antioxidants are nutrients that help you slow cell damage. Even these could also prevent cell damage. They work against the cell damage caused by the free radicles.

Now you might be wondering what free radicles are? Well, these are unstable molecules produced by the body under environmental stress. Mostly, cigarette smoke, UV exposure, and pollution are some factors that induce the production of free radicles. 

Basically, antioxidants destroy these free radicals while preventing your body from cell damage. That’s why some nutritionists also call them “free radical scavengers.” 

When it comes to examples of antioxidants, flavonoids, beta-carotene, selenium, lutein, lycopene, and Vitamins A, C and E are all antioxidants.  

Why are antioxidants essential for your health?

As we have discussed above, antioxidants destroy free radicals. In case there are antioxidants, it means free radicles will start accumulating in your body. These free radicles are harmful to your body and cause oxidative stress.

Ultimately, your immune system will get weak, and you will be an easy target for many diseases. So, it’s very important to have antioxidants in your routine diet.  

Here are some benefits of having antioxidants in your diet. Antioxidants

  • Either stop or slow down the damage caused by the free radicals
  • Boost immunity
  • Protect the body from several chronic diseases, such as cancer, stroke, and other heart diseases. 
  • Provide the strength to fight mood swings and neurological disorders
  • Help improve eyesight and overall eye health
  • Offer vibrant and glowing skin

What are the sources of antioxidants?

Since you know how important antioxidants for your health are, you might consider adding them to your diet. Therefore, you must know the sources of antioxidants.

Well, you can get the antioxidants from both natural and artificial sources. The antioxidants produced inside our bodies are known as endogenous antioxidants. On the other, antioxidants that we take from outside the body through our diet are exogenous antioxidants.

Generally, food obtained from plants has the highest content of antioxidants.

Here’re some sources of the antioxidants:

  • Walnuts
  • Strawberries
  • Dar chocolate
  • Oranges
  • Spinach
  • Berries
  • Broccoli
  • Potato
  • Carrots and
  • Many more

Final thoughts…!!!

Antioxidants are good for health. But it does not mean you can uncontrollably take them. A high dose of antioxidants in the body is risky. For instance, a high level of beta-carotene means a higher risk of lung cancer among smokers.  

To sum up, you can’t ignore the antioxidants in your diet. But you should take them in moderate quantity.  

Can flavonoids help prevent forgetfulness? Here’s what you must know

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Do you know what makes a diet healthy?

Well, it’s the mixture of delicious and nutritious vegetables and fruits that makes the foundation of a healthy diet. Just feel the taste of sunny yellow peppers, dark green spinach leaves, and red strawberries. The vibrant colors of all these vegetables are due to the flavonoids they contain. 

A common belief is that flavonoids can strengthen memory. Is it really so? Can flavonoids help prevent forgetfulness?

Yes, flavonoids have powerful role in improving mammalian cognition and can even reverse the memory declines associated with age. A recent study on neurology at Harvard has proved this effect of flavonoids in protecting cognition. 

Flavonoids prevent forgetfulness: the investigation

In the Harvard study, scientists collected the diet information and health data of around 77000 middle-aged humans. The data collected includes the information on how much flavonoid-rich food the participants take and what changes occur in their cognition abilities. 

The researchers asked participants, whether they 

  • Remember things that occurred recently
  • Can understand the guidelines
  • Can recognize the familiar street and find their way
  • Can follow the TV plot or group conversation

What do flavonoids do?

Research indicated the positive effect of flavonoids on the brain. According to the results, 

  • Flavones lower the risk of cognitive decline to 38%
  • Flavanones lower the risk of cognitive decline to 36%
  • Anthocyanins lower the risk of self-reported cognitive decline to 24%

How do flavonoids help prevent forgetfulness?

Now come to the question,

What makes flavonoids improve cognitive abilities?

Well, it could be the antioxidants that may reduce amyloid accumulation and brain inflammation—the primary causes of Alzheimer’s disease. 

Not only this, antioxidants have some other health benefits, such as it

  • Improve the health of blood vessels
  • Increase the concentration of neurotrophic factors. These chemicals can repair damaged brain cells. As a result, new brain cells will form and the brain will have better connections.
  • Fight with inflammation
  • Lowers the blood pressure 
  • Combat with the growth of tumor

How many flavonoids you must take daily?

We know the amazing benefits of flavonoids have convinced you to add them to your diet. But the question is how many flavonoids should you take? A study recommends a daily intake of 150mg-620mg.  

Let’s see how much flavonoid different foods contain

  • 165 mg of anthocyanins are present in a half cup of blueberries
  • 5 mg of flavones are present in half a cup of peppers

Don’t stress about the number of flavonoids and add different vegetables and fruits to your diet. You can set a goal to eat vegetables and fruits in a five-a-day combination. And the three servings of vegetables and two servings of fruits is the best combination ever. 

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