Low-fat food can be tricky if burning fat is on your mind. Go for low-sugar or less sugary food instead. Read 5 tips to cut down on sugar.
It has often been the topic of debate as to what causes real fat gain and make you overweight or obese? If fatty food consumption was the cause of obesity, then cutting down on fat would be the sure-shot formula for weight loss. So, the question is whether fatty food is the only or the biggest culprit behind your obesity or is it something else? Yes, you guessed it right. Sugar or sugary food is one of the most important factors behind weight gain or obesity.
How Sugar Makes You Fat
Before getting into how sugar makes your fat, lets try to understand what happens when we eat sugar more than our body’s requirement. While it is true that sugar or glucose is necessary for energy that our body needs, over- consumption of sugar on a daily basis has many adverse effects on health. Read more.
Sugar-Over consumption of it makes your fat or obese
Insulin Resistance
I assume that you must be aware that insulin is a hormone produced by pancreas. It plays an important role in moving sugar to different cells where energy in required. Insulin also helps in storing energy as fat or glycogen. The problem starts when your body receives more sugar than it can handle or process. It leads to insulin resistance, i.e. your cells stop responding to insulin and your sugar level goes up. High blood sugar level impairs many cell functions that cause inflammation and further aggravates insulin resistance and gives rise to many complication such as fatty liver and general fat gain. You start developing diabetes type 2 and the series of health issues start. Read about reversing diabetes naturally.
Leptin Resistance
I have covered Leptin resistance in one of my previous posts and also reviewed Leptitox, which promises to manage leptin resistance effectively. Quickly recapping, I’d say that Leptin is a hormone that manages calorie intake and fat burning or energy regulation as a whole. High sugar diets trigger trigger Leptin resistance, which essentially means you don’t realise how much you must eat and when to stop. As a result, you always feel hungry and tend to overeat. The end result, fat gain or obesity. So, reducing sugar intake will help you prevent this condition as well.
High-Sugar Food-Usually Low on Protein
For energy, your body should use more protein than sugar. However, this does not happen when you eat high-sugar food, which often lacks in protein. You feel less satisfied even after eating large quantities of sugary food, which is often the case, as you tend to eat more and more. Its opposite happens when you eat high-protein diet. You eat less and feel fuller than when you eat same quantity sugary food.
Sugary Food-Low in Fiber
Usually sugar-loaded food items are low in fiber, which is required for proper digestion and overall health. As you continue eating more sugar and less fiber, the end result is overall bad health, poor digestion, sluggish metabolism and obesity, which itself is the root cause of many health issues such as heart health.
Is Low Fat Diet Effective in Weight Loss?
By now, I think I have made it clear that sugar is a major contributing factor in making you fat. However, it doesn’t mean that you can go on eating fatty food. Though I must agree that low-fat foods are considered and marketed as weight loss products, they are often loaded with sugar, which simply prove to be counter-productive. The key is to maintain a balance by choosing your food wisely. It often involves changing eating habits. Why not take the help of Noom App that will give you hundreds of healthy food options?
5 Tips to cut down on sugar
Start Reading Food Labels: Beware of hidden sugar aliases such as corn syrup, malt syrup, fructose, lactose, sucrose and more. If these ingredients are there, that means you are buying sugary food. Avoid them.
Start drinking more water: Replace sugary beverages and carbonated beverages with plain water or lemon water. This is practical, easy and achievable.
Go for full-fat instead of low-fat food: As explained above low-fat is often high-sugar and full fat has low sugar. However, maintain a balance.
High-Protein better than High-Sugar: This is one of the reasons that make eggs a super food. Loaded with high-protein, eggs give you energy and keep you full for long duration without adding sugar to your diet.
Sound sleep-8 hours a day: Studies have confirmed that those who don’t sleep properly often tend to eat more junk food and sugar than those who sleep 8 hours a day.
Whether you have been in quarantine due to suspected Covid-19 infection or y0u decided to self-quarantine at your home, the chances of gaining weight is very high. It is due to inactivity, which is obvious as you have to remain within a defined area. Another major reason of gaining weight during lockdown and quarantine period is eating comfort food as and when you feel like.
What is Comfort food?
As the name clearly suggests, comfort food it a kind of food that you get easily or comfortably and is full of high calorie, high fat, high salt or sugar content to give you a kind of pleasure, relaxation and emotional elevation. As per Wiki, adults eat comfort food when they are under emotional stress. This type of food gives them instant gratification and reminds them of the security of childhood, provided by their parents.
A Key Contributor to Obesity In the US
As a major chunk of US population lives under various types of stress throughout the day, consumption of comfort food is very high. This is one of the major reasons of obesity, which is almost like an epidemic in the US. Similarly, during quarantine, people feel stressed due to fear of Coronavirus, whether they are infected or not. This triggers the temptation of eating comfort food for some gratification, which is achieved, but makes the person put on weight.
Quarantine 15
As per a Washington Post report, during quarantine, 37% of people gained more than a pound, while the average weight gain during quarantine month remained 0.21 pound. The report further confirms that similar trends were seen in other parts of the world as well. For example, the average weight gain in the United Kingdom was reported as 0.35 pounds, in China 0.55 pounds and in France, it was reported as 0.19 pounds.
Stress Eating?-Stop Now
Definition of stress-eating is self-explanatory. When you start eating due to any kind of stress, you are stress eating, as simple as that. However, its impact is not that simple. If the stress is persistent, then a hormone, Cortisol is released by your body. Cortisol increases your appetite, and you start overeating every now and then. The result; weight gain. Read details here . The sooner you stop overeating due to stress triggered by quarantine or any other reason, the better. Want to lower your stress during lockdown? Read what to do during lockdown.
How to stop stress eating during qurantine
Well, there are various triggers of emotional eating. However, during lockdowns, the most power trigger for stress eating is boredom. As those under quarantine have nothing to do, they start eating or overeating for some sense of gratification. The most effective way to overcome stress eating is to get busy with something you enjoy such as pursuing a hobby. Of course, there are limitation during quarantine, but you can explore many possibilities to do something creative or worthwhile during Covid-19 times.
Healthy Comfort Food
The least and probably the most important thing you can do during quarantine or lockdown is eat healthy comfort food. If you feel that comfort food cannot be healthy, then think again and take a look at 29 healthy comfort food recipes. You an also try Paleo Comfort food recipe given below.
Comfort Food-Dairy Free Recipes
Eating Habit Changer App
Making good use of apps for health or for changing eating habits, is highly recommended during lockdowns. Why not try Noom App that gives you a variety of healthy eating options. By using this app recommended food items you can change your eating habits for good.
Is appetite loss good for health? Should we go for natural appetite suppression or take the help of pills?How Leptin resistance management helps.
Appetite control made easy
When it comes to natural appetite suppression, I cannot help thinking is it really a big deal? Why not try intermittent fasting or simply stop eating as soon as you feel full? I know you must be thinking that it is easier said than done. I agree, that it is not so easy for most of us, especially those who are overweight or obese. However, I believe that it is easy and practical because I have controlled appetite the natural way without pills, and sometimes even unknowingly. What makes appetite control or suppression so easy ? Let’s take a look at some of the habits that make it natural for those willing control it without pills.
Using the Power of Water
It goes without saying that water is highly effective in not just hunger control and appetite suppression but for overall health including skin health and general well being. From keeping your digestive system in shape to providing natural glow to your face, water does it all. However you must know how to drink water, when to drink or not drink water to get the desired result. Simply drinking water the first thing every morning immediately after waking up is a healthy habit that sets your digestive system for the whole day.
Water- Use it as Natural Appetite Suppressant
Fenugreek
Do you know that humble fenugreek seeds contain ample quantity of insoluble fiber, approximately 45% of of all its content. Fenugreek is known to control and regulate high blood sugar, therefore diabetics are advised to consume it in various forms. In addition to that, it helps in cholesterol control, and works as an excellent natural appetite suppressant. In India, fenugreek is often always added in vegetables and other food items cooked at home.
Fenugreek seeds-Natural appetite suppressant
Intermittent fasting
I have written a lot about various types of intermittent fasting such as 5:2 fasting, which is quite popular and effective. In fact, the whole idea of fasting is to get accustomed to go without food and let your digestive and other related organs function properly. Human is the only living being who eats without feeling hungry. No other animal eats unless it is really required. Fasting helps you achieve that situation when you actually need food. When this happens quite often, i.e when you observe intermittent fasting, you learn how to control or suppress your unnecessary appetite.
Eggs
Eating eggs regularly (especially as part of morning breakfast) is highly effective in keeping you full for long. You don’t feel like eating without feeling low on energy due to high protein content of eggs. All types of protein-rich food items help in controlling appetite to a great extent. As eggs are my favourite breakfast food, I recommend that. You can choose from many other protein rich natural food items, which will offer the same effect as eggs.
Garcinia Cambogia
Though not so common in fresh form, its extracts or supplements are available on the market. This is a fruit found in Sahara deserts. One of the most common properties of this fruit is appetite suppression naturally. You need not take any other pill or supplement if you take Garcinia Cambogia regularly.
Ginger
If you take black tea, then don’t forget to add ginger to it. In fact you can eat raw ginger as well, if you like. However, due to its bitter taste in raw form, most people want it added in other food items. In Asian countries, ginger is an essential spice or herb without which most delicacies cannot be cooked. If that seems to be difficult, then try it with tea and see the effect. You’ll feel less hungry and more energetic. I’ll publish a separate post on the health benefits of ginger and its medicinal properties.
Ginger for Appetite Suppression Naturally
Green Tea
Whole world of health conscious people is aware of health benefits of green tea. No matter what brand you choose, it will help you manage your appetite, which is the bottom line of almost all weight loss programs. Are you on a fat loss program? Then start drinking green tea today.
Black tea or coffee
Coffee or black tea is known to work as a great stimulant for mind and body. However, those are the instant effects for which we consume coffee, but there are many other benefits such as appetite reduction which is often desired by those looking to burn fat naturally. The less hungry you feel, the less you eat. This happens unknowingly with all those who drink black tea or coffee regularly.
Want a Food Craving Control Pill?
In one of our previous posts, we also talked about what actually works behind our insatiable food craving, that makes all appetite reduction methods ineffective. Yes, that is Leptin resistance, which doesn’t let your brain understand when you should stop eating. We have covered the topic widely in our Leptitox Review 2020..
Yes, that is an important question you must be able answer before you even think of losing weight. If you believe that losing a few pounds in a couple of months by following a restrictive diet plan is what successful weight loss all about, then I am afraid you are wrong.
According to Brigham and Womens Hospital, successful weight loss can be defined as losing weight and keeping it off for at least 5 years. Can you really stick to any weight loss program for 5 years? Sounds impractical if not impossible, doesn’t it?
Noom Diet is Not Restrictive
Often, most fad diets are almost impossible to follow over a long term. Not only are they highly restrictive, they also turn out to be counterproductive or harmful in many case, especially if the person using it is already on some type of medication or is diabetic.
This problem has been addressed very effectively by the founders of Noom Diet or Noom App based weight loss program.
Calorie allotment to suit your health needs
If you have already used many diet plans, then you’d know that following a standard one-size-fits-all approach does not work well for weight loss aspirants. Keeping this in mind, Noom takes a different, rather psychological approach. It focuses on your individual behavioural and eating habits. Instead of asking you to eat certain types of food, it gives you various options to choose from. You can choose your food depending on your calorie allotment for the day.
Noom-Red Food, Yellow Food or Green Food
For example all types of food items have been color coded.
Green food items are the ones that can be eaten anytime. Yellow coded food items are the ones that are slightly high on caloric value therefore you are advised to restrict their intake. Last one is red coded food items, which obviously are high on caloric value, you are supposed to eat them very wisely.
Noom a Practical Approach to Weight Loss
The beautiful and practical thing about this approach is that nothing is restricted. All you have to is make an informed choice, for which your goal specialist always by your side in addition to the App that Noom program is based on.
Is Noom Diet Plan cheap?
It goes without saying an appointment with a registered dietitian could cost up to a couple hundred dollars, whereas Noom diet app costs you $49.50 per month after a 14-day trial during which you can cancel any time. Once you learn how to make healthy food choices, this becomes a lifestyle change and you are more likely to stick to it and maintain your weight.
Do you eat raw chilli? if you don’t, then consider eating it a few times a week, if not daily. Well people in India and many Asian countries eat raw chilli everyday. And unknowingly, they reap many benefits of chilli including low or well-managed blood pressure. What really happens when you eat chilli is that your metabolism get a boost. It starts working faster, which kind of forces your blood circualtion to work better and more efficiently. Proper blood circualtion itself cures and regulates many health issues.
Chili and LDL or Bad Cholesterol
You may not have noticed that those who eat chilli or like spicy food, are often least likely to have a heart attack. And the reason behind this is chilli’s ability to offset the bad effects of LDL or bad cholesterol. I assume that you are aware that our body needs good cholesterol and must get rid of bad cholesterol for optimal health.
Is chilli good for heart?
In a way, yes because when blood gets pumped throughout your with a boost, you overall cardiovascular health improves, which results in better heart health. However, it doesn’t mean that you start eating more and more chili to cure your heart problem. That would be a lie and I have no intention to misinform you. So eat chilling in a controlled way.
Chili for Better Eye Sight
Have you noticed that your eyesight is weakening
Eating chilic can help. Being a rich source of Vitamin A, chilli improves your clarity of vision, and also reduces the risk of cataract and molecular degenerative diseases that usually start as we age.
Chili helps you feel happy or acts as an anti-depressant
The capsaicin present in green chilli releases endorphin, which is a kind of ‘feel-good’ secretion that helps you keep your mood calm, happy and positive.
Some experts belief that capsaicin present in chilli can prevent some types of cancer. It slows down or inhibits tumour growth. There is strong indication that chill has breast cancer preventing capabilities.
Is it really Noom aap or full-fledged weight loss systems with personal coaching and tailored guidance to help you achieve your health goal? Making slight changes to your dietary habits can make a big difference in your overall health. And it easier than most people think. That is what Noom program helps you achieve. From fat loss and general fitness to managing diabetes or heart health, everything depends on how to manage your habits.
Are you using a health app, step-meter or any other device to keep a track of the number of steps taken by you on a daily basis? If yes, then you must have noticed that once you wear a device or start using an app to monitor your health, you often go the extra mile to achieve your daily target, don’t you? Yes, it has been proven that those who follow a systematic or pre-determined exercise program are more likely to achieve their health goals than those who don’t have any plans.
Do health apps work for all?
That is another interesting question asked by many, especially those who feel disappointed if they don’t achieve their desired goal. Whether you want to lose weight, stay active or tone specific muscles of your body by stretching, you must set realistic goals. Please note that no device or health program can do a miracle overnight. Many apps and app-based health programs such as Noom diet have become highly popular because those who have followed the system properly have achieved results. On the other hand, those who expected quick results, are the disappointed lot. From losing weight to managing heart health or diabetes, apps can help you a lot if you follow or use them systematically.
How health apps or weight loss apps work?
At the core of any fat loss or health program in general, there are hidden lifestyle and dietary changes. As a weight loss aspirant, you start following those changes recommended by the app. Essentially, what you do is follow instructions given by the app. It results in forming new habits and quitting unhealthy habits. If you can follow a healthy lifestyle by using your will-power, you wouldn’t need any device or health app. However, it is easier said than done. That is the reason that makes health apps so popular and effective.
How many steps per day is good for health?
It depends on your current health condition and health goals. From 5000 steps a day to 10000 steps a day, you need to set a goal that makes you sweat. In other words, your goal should not be very easy. Make sure that you put in more efforts in achieving that goal than what you’d normally do. Some people believe that 10000 steps a day is a good target. However, you must ensure that it suits your lifestyle.
Which health app is effective for weight loss?
It goes without saying that obesity has almost taken epidemic proportions in the developed world. So, it is logical to make changes to your daily habits so that you move closer to your goal on a daily basis. Noom diet program works wonders for those looking to shed weight. During Noom 14-day trial offer, you will start noticing the difference, which is a good sign. However, you must continue the program for its recommended period to see real results. If you quit the program midway, you’ll most likely be disappointed.
The sooner you start your health program, the better. Using apps or technology in general is a good way to ensure that you stick to your goal. There is no harm in giving a try to health apps and see for yourself if they really work.
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Noom Diet
Have you tried various weight loss plans and programs that not only over-promise and under-deliver, but also backfire sometimes? Then,
here is the latest weight loss program for those looking to lose weight in 2019. If you have heard that Noom diet is targeted only for millennials,then you are far from the truth. Here is why Noom diet is not just for millennials.
When you book a taxi, flight, hotel room or just order something online, you prefer using an app on your mobile device than trying to login to your desktop account, don’t you? Well, for those who are not familiar with the word millennial, I’d quickly tell you who millennials are. Those born in late 1980’s or early 1990’s, which means they graduated by the year 2000 and are now 35-40 year old, are referred to as millennials. This generation uses mobile devices and is dependent on mobile apps for various tasks.
Keeping that in mind, Noom diet is an app based program to help mobile users take advantage of their mobility and access to the internet for weight loss. This makes the task easier, natural and in line with their daily routine. Highly practical isn’t it? No matter what your age, you can use this system if you can use the app, so it is not just for millennials, as is commonly misunderstood. Anyone who can use the app, can benefit from Noom program.
Noom Reviews 2019
Designed by behavioural psychologists, Noom diet plan targets your brain and works at psychological level to help you think in line with what is good for your weight loss and overall fitness. In fact, it will not be an exaggeration to say that it tricks your mind into making behavioural changes in your eating habits and patterns. As you start believing that healthy eating habits are good for you, chances of relapsing into your unhealthy habits is highly unlikely. Another good thing about Noom Diet is that this change doesn’t happen overnight. It takes its own time, and make you develop those habits that keep you healthy, slim and fit in
the long run.
As the app remains with you always, you can track your blood pressure, blood sugar and various other factors that must be monitored and controlled to achieve the desired result. You cannot make an excuse that you are running short of time or cannot spare time for exercise or cannot cut your calorie intake, as your real-time data is with you. You will use mobile phone anyway, so you can check your daily progress as well. It makes your fitness goal more practical and achievable than many traditional
methods and programmes.
Why Noom Diet Works
Unlike many other one-size-fits-all types of plans, Noom diet plan takes you as a unique person with unique eating habits and lifestyle, which is true. You need to answer a few questions based on your eating habits, current health conditions and medication, if any. The app checks your current caloric and other nutrient needs, and comes up with a unique diet plan, keeping in mind your exact requirements and fat loss goal.
4 facts about Noom or Millennial Diet
It focuses on behavioural change
Uses cutting-edge technology
Personalized coaching for your unique health needs
Unique color code based food lists to make the task practical and easy
In-app pedometer
Easy-to-follow food habits
The app calculates how much protein, carb and fat you need, and what types of food can offer you that keeping your taste buds satisfied. You need to log in what you eat during the day, and how much more you can eat. Though some changes in your eating habits must be made, they are not necessarily difficult to follow. In fact, they are much easier than what most other programs offer or recommend.
In-App Pedometer
You don’t need an additional pedometer to track and count your steps. Noom diet app offers a pedometer in the app itself. All you need to do is keep yourself motivated and energized to walk whenever you can during the program. The results will be noticeable within a few months. As per reports and user feedback, more than 70% of them achieved their fitness goals in 6-9 months by using this program.
Noom Diet Plan Cost
Such an effective and easy-to-use system doesn’t come cheap, does it? The same is true about Noom diet plan cost. However, at $49.50 a month, you develop habits that will guarantee great health and fitness for years. Every penny you spend on this plan is worth it if you are motivated enough to follow the program. I must say that if you simply buy the app and don’t use it, then you cannot wait for any miracle to happen. You must follow the system and stick to this relatively easy diet plan.
Hidden Power of Colour Based Noom Foods- Here is the List
Based on the analysis and volumetrics and calorie-density, Noom food list has been divided into three categories; green, yellow and red.
As you guessed it, green foods are those with highest concentration on nutrients, but with low calorie value. These are highly recommended for any Noom Dieter. In fact, this type of food is highly nutritious for anyone whether on this diet or not. Here is the list of Green Noom Foods
Cherries and berries
Apple, orange and watermelon
Tomato and cucumber
Green salad
Spinach, broccoli
Green Noom Food
Non-fat yogurt
Egg whites
Brown rice
Sweet potato
Whole grains
Oatmeal
Tofu
Corn
Sprouts
These food items are highly fulfilling and you can eat them freely without worrying too much about your caloric intake.
Noom Yellow Food List
Chicken
Noom Yellow Food
Turkey
Tuna
Cottage cheese
White rice
Beer
Eggs
Salmon
White bread and pasta
Diet soda
Lean beef pork and lamb
Baked beans
As you’d be aware that these food items items are slightly higher in caloric value, therefore Noom dieters should take them in moderate quantities. Often you can find low-calorie alternatives to these items, if you prefer.
Noom Red Food List
Ham
Noom Red Food List
Fried Meat
Sausage
chocolate
French fries
Butter and Mayo
Full fat cheese
Pan cakes
Sugar and flour
Honey
Potato
Chips
And more
A whopping 3.7 million food options to choose from
One of the most important challenges of sticking to any diet plan is the limited number of food options. The Noom Diet plan eliminates this problem by offering you huge database of more than 3.7 million food items to choose from. You get a clear idea of what your body needs and what food items will fulfil them. You can also select portion sizes to suit your needs. The app helps you make the right choices of food throughout your weight loss journey.
How much weight can you lose with Noom program?
According to a Noom coach, though results vary from person to person, on average you can expect to lose up to 18 pounds in 16 weeks, if you follow the program seriously. According to Noom, 64% of users lose 5% or more of their body weight, and 60% maintain the loss for one year or more. Read more about it
Noom Recipe
Noom app does not offer specific recipes for weight loss. However, you have thousands of food options to make your recipe from, as long as you stick to the calorie intake advice given by your GS. This is also one of the reasons that make Noom highly popular as you don’t have to stick to any specific Noom recipe. Once you are into the program, you’ll start making the best choice to suit your needs and taste buds. The color coding system makes the process of choosing food items easy and convenient.
Noom Pricing and Plans
Let’s discuss the price and discount offers on Noom diet plan or the Noom app to be precise. Noom offers various plans to suit different budgets and needs. You can choose their 2-month plan for $99 and check whether you can follow the system or not. For those who want to see results, Noom offers a 4-month plan at $129 . This is one of the most popular plans for serious weight loss and fitness enthusiasts. You can also go for their monthly plan for $59.00 a month, which is slightly expensive but worth it. The longer the program, the cheaper the price, and higher the chances of you achieving great results. As a general rule, great results need time, patience and consistency. The choice is yours. They also have 6-month, 8 month and annual plans at $149, $159 and $199 respectively. Check Noom’s detailed plans, pricing and other relevant information on their official page by clicking any of the Noom images on this page.
Noom 14-Day Trial $0.50
As Noom diet focuses on habit formation for long-term health and weight loss goals, you cannot expect miraculous results quickly.
However, what really makes it unique and effective is its effectiveness in a majority of users, who have tried various other programs in the past. As you change your eating habits, you maintain your weight, and in the process,prevent many other health issues that you may develop later such heart issues, diabetes, if you are not diabetic already. Noom also offers a diabetes management program, which is focused on carbohydrate density food. Make sure that you choose the right program for you. You’ll get
a 14-day trial offer, so that you can check if the program suits you. You can cancel it anytime during the trial period provided you don’t buy anything else using the app.
What you get with Noom plan
A personalised approach
Community support
Weekly monitoring
Noom Coach App- Personal coach on hand-The icing on the cake
As a Noom user, you will get a personal coach or Goal Specialist(GS) as they prefer to call it. The app’s messaging system allows you to get in touch with your coach at least once a week. Your coach will help you set your short-term goal and long-term goal.
You can also get in touch with your coach during weekdays if you need any specific advice or guidance. As individual guidance is highly important for the success of your program, the app ensures that your progress is monitored and improved as and when required to help you achieve your long-term goal. No cliched messages or tips, you will get the exact guidance your are looking for by a qualified National Board for Health & Wellness Coaching (NBHWC) coach. Please note that Consortium for Health & Wellness Coaching (ICHWC) is known as NBHWC effective April 10,2019. Read more
Last but not the least, it is highly advisable that you get in touch with your physician if you are under any kind of medication. We wish you good health, lean and sexy body, healthy habits and complete peace of mind no matter how old or young you are. It all depends on your positive thinking, patience and discipline. Let us know about your experience with Noom diet, and feel free to leave your comments below.
