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How to lose weight according to a doctor who lost 53 kgs by following this systematic approach to weight loss – GQ India – What a man’s got to do

Posted: November 30, 2019 at 2:52 am

There are no shortcuts to lose weight fast and neither are there any magic hacks that will help you get ripped in a record-breaking time. Both these processes require time, effort and an occasional sweat in the gym, explicates doctor Dishant Malik, who at his heaviest weighed a whopping 130 kgs.

Being a doctor, I believe that it is my moral duty to advise not just my patients but also my friends and family to live a healthy life. But, when I, myself, was not living a fit and healthy lifestyle then what was the entire point of advising /explaining someone the benefits of good health? They wouldnt be convinced by me, he said . I wanted to be their example and not just give examples, he added before revealing the weight loss plan, diet and exercise regime that helped him trim from 130 kgs to 77 kgs in just 18 months.

Dishant followed a very systematic approach to weight loss, keeping the below point in mind.

1. "Stay motivated - Cultivating a positive mindset is one of the most important things to achieve any target or goal in life and weight loss is no exception to that. Since I knew I have a tendency to gain weight very easily, I kept reminding myself to not fall short on effort to lose weight.

2. Focus on what matters - Being focused on a particular target is of paramount importance too. There were days when I didn't feel like going to gym or follow my diet or even give into a late night sugar craving, whenever such a scenario arrived, Id look at my old pictures to realise and remember that I cannot lose focus at all.

3. Follow a proper schedule - I followed a proper training session along with a proper diet plan. Id also evaluate my progress every month. It proved to be a great source of inspiration.

4. Say a BIG no to cheating - Don't cheat on this plan, period (it will only do one thing hamper your progress).

I followed a low-calorie diet plan to shed my bodys excess fat in a healthy manner. Some of the low-calorie foods that I absolutely swear by are: almonds, peanuts, walnuts, oats, eggs (mostly boiled) and salads. But on a daily basis, this is what my diet plan comprised:

Breakfast: 2 slices of brown bread with peanut butter OR boiled eggs with 50 gms oats and 200 ml double-toned milk

Lunch: Brown rice + 200 gms boiled chicken breast OR boiled eggs and salad

Dinner: A salad made from red/yellow /green bell peppers + 1 small cucumber + broccoli, half a lemon + 1 bowl of pulses/ 200 gms boiled chicken

ALSO READ: 9 diet-friendly foods with ZERO calories to help you lose weight

I worked out for 3-4 days in a week. This exercise regime included a combination of weight training and cardio. Initially, I focussed only on cardio and high intensity interval training (HIIT) routines. They helped me lose weight but at the same time, I also dropped a significant amount of muscle mass. So, now I follow a good combination of cardio and heavy lifting (compound muscle training) to retain my physique. Besides this routine, I also indulge in kickboxing, yoga and other functional exercises on weekends.

ALSO READ: Five easy yoga poses that will make you feel like a million bucks

I have been able to maintain my weight by following a proper schedule and also be evaluating my progress from time to time. It is very important to keep evaluating your progress as no matter how small this progress is, it is A STEP FORWARD a step towards your betterment.

It is said that abs are not made in the gym, they are made in the kitchen. Hence, I strongly believe that diet is the most important part of any fitness regime. Losing weight is not easy, it takes effort and discipline. But if you are motivated and willing to take that extra step, nothing can stop you.

Disclaimer: The diet and workout routines shared by the respondents may or may not be approved by diet and fitness experts. GQ India doesn't encourage or endorse the weight loss tips & tricks shared by the person in the article. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

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BioCorRx on growth fast-track with robust pipeline, programs for substance use recovery, weight loss – Proactive Investors USA & Canada

Posted: November 30, 2019 at 2:52 am

BioCorRX Inc () is a healthcare company that's focused on developing advanced treatment solutions for addiction, weight loss, and other related disorders.

The company is led by industry veteran Brady Granier, who was born in the heart of Cajun Country in southeast Louisiana where he started working at the age of 11 to support his single mother and younger brother.

It's personal for Granier, who has family members with addiction in their past. He has also worked as a nurse in the emergency room at White Memorial Hospital in Los Angeles. Granier, who has gone onto spearheading marketing campaigns for national brands, has sharpened BioCorRxs focus on providing alcohol and opioid addiction treatment programs to rehab centers in the US.

Through its subsidiaries, the Anaheim, California-based company licenses the BioCorRx Recovery Program, a non-addictive, medication-assisted treatment (MAT) program for substance use to healthcare providers and clinics.

The first component of the BioCorRx Recovery Program consists of an outpatient implant procedure performed by a licensed physician. The implant delivers naltrexone which reduces cravings for alcohol and opioids. Secondly, the program relies on cognitive behavioral therapy modules and peer support built around long-term use of sustained-release naltrexone.

Similarly, the UnCraveRx Weight Loss Program is also a medication-assisted program that helps to reduce food cravings combined with on-demand virtual lifestyle support, fitness and nutrition.

The company conducts R&D under its subsidiary BioCorRx Pharmaceuticals. It is developing BICX101, an extended-release injectable formulation of naltrexone. BioCorRx is also working to create an implant, named BICX102 that will help people kick their addiction to both opioids and alcohol.

The BICX102 implant uses naltrexone, a drug already approved by the FDA, as an every-day pill or a once-per-month shot. Naltrexone blocks receptors in the brain so that opioids or alcohol won't impact people who use them. The company is creating an implant that lasts three months which will make it more likely that people will be able to beat their addiction. BICX102 will be surgically implanted ina person's adiposetissue, orstomach fat, and dissolve slowly over three months.

Experts say America is in the throes of an opioid epidemic. Nearly 23.5 million Americans are addicted to drugs, alcohol and misuse opioids, according to the Substance Abuse and Mental Health Services Administration.

As a result, the over $40 billion addiction treatment market is seeking radical transformation in the shape of effective new treatments. BioCorRX is leading the change by offering a two-pronged approach to the treatment of substance abuse addiction.

Medication-assisted treatment (MAT) the use of medication combined with counselling and behavioural therapies which is the BioCorRX way, is one of the major pillars of the federal response to the opioid epidemic in America.

In a positive sign, BioCorRx recentltyreceived a $5.7 million grant from the National Institute on Drug Abuse (NIDA) for the development of BICX102. It will last two years, which the company says will fund the research through the development of the implant and some early testing.

The grant validates the clinical potential of BICX102 which has several advantages over current buprenorphine implants as it fully biodegrades, eliminating the need to remove and replace the implant. It also maintains therapeutic plasma levels for up to three months, said the company, while future versions are expected to last longer. The companys goal is to give a person a longer time period to address addiction issues without the intrusive cravings kicking in.

BioCorRx is seeking a more rapid and cost-effective 505(b)(2) regulatory pathway for its naltrexone implant. Towards that end, it has partnered with IRISYS to manufacture and develop BICX102.

The company has a master services agreement with Charles River Laboratories which is conducting preclinical studies of BICX102. If things go according to plan, the company aims to start human studies next year.

On a separate note, BioCorRx is also developing BICX101, an extended-release injectable formulation of naltrexone. It acquired Therakine patented micro-delivery technology for development of a new injectable version of naltrexone. Currently the product is in the formulation development and preclinical phase.

In April, the company raised $6 million at a premium to its market price from two investors.

The company has also been backed by Alpine Creek Capital which first invested $2.5 million when BioCorRx had a market cap of just $3 million. Alpine Creek Capital followed up their initial investment with an additional tranche in the first quarter of 2017.

BioCorRx said a senior secured convertible promissory note of $4.16 million with BICX Holding, an entity controlled by Alpine Creek Capital, was recently converted into 2.22 million shares of common stock in order to simplify the company's capital structure and boost its balance sheet.

Significantly, the timely conversion eliminated $4.16 million of liabilities from the companys balance sheet.

BioCorRXs goal is to get Investigational New Drug (IND) approval from the US Food and Drug Administration (FDA) to go into human trials of BICX102, it's lead pipeline candidate. The company is hoping this will come to fruition in the second half of 2020.

The companys new medically-assisted UnCraveRx Weight Loss Program is likely to be a key growth revenue driver as it looks to expand its provider network.

UnCraveRx, which launched in October, is a 12-week program that combines a sustained-release anti-craving medication with an app that provides access to on-demand virtual fitness, nutrition and behavior lifestyle group support.

The company is likely to get strong traction from its new UnCraveRx Weight Loss Program, coupled with the private placement funding and the $5.7 million NIDA grant for BICX102. All these drivers should help the promising healthcare company accelerate its product development and growth strategy.

Its no secret that BioCorRx is eying a Nasdaq listing and has enhanced its capital structure and improved its balance sheet to prepare for the planned up-listing to the tech-laden exchange. The move will give the company access to a wider investor base.

In an interview withProactive,BioCorRX IncCEO Brady Granier said: We have a clean balance sheet, no toxic loans, strong management, independent board, strategic investors, products/programs that do work, government funding for R&D. We operate lean and are poised for growth.

He added: We feel undervalued based on the accomplishments of this year alone with raising funds at a premium to market plus the NIDA grant award. We raised about $6-$7 million in the last year alone at a premium.

Contact Uttara Choudhury at[emailprotected]

Follow her onTwitter:@UttaraProactive

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BioCorRx on growth fast-track with robust pipeline, programs for substance use recovery, weight loss - Proactive Investors USA & Canada

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Weight Loss With Swimming: THIS is why swimming is the BEST weight loss exercise – PINKVILLA

Posted: November 30, 2019 at 2:52 am

Whenever we think of weight loss, we turn to diet and exercise to obtain the optimum results. While you must be preparing to set off to the gym and cut back severely on carbohydrates and sugar to lose weight, you probably tend to overlook the health benefits of swimming regularly. Weight training and cardio are preferred options for most fitness lovers, but swimming is an underrated activity which can not only help you lose weight fast but also helps you keep your weight in check. This form of exercise is also a great way to relieve stress, stay safe from joint aches and increase muscle density.

Why should I swim more often?

Unlike other exercises, swimming offers a full-body workout. It tones your muscles and builds endurance and improves cardiovascular health. Since swimming is a low-impact activity, it is great for those suffering from arthritis or have suffered muscular injuries. Swimming is also a safe exercise for pregnant women. If you swim for only an hour, you can end up burning 400 calories or more!

How can swimming help me lose weight?

Swimming utilises all your muscle groups, thus leading to a quicker weight loss than other exercises. Intense swimming burns more calories and burns belly fat by working the core. Whats great about swimming is that it also has an after-burn effect, meaning you continue to burn calories even hours after a swim. Swimming also increases muscle mass, thus improving metabolism and burning fat quicker.

What kind of strokes will give me the best results?

Swimming everyday can help you lose weight and do so quickly. If you are looking to strengthen and tone your stomach and abdominal muscles as well, try the breaststroke, freestyle, sidestroke, butterfly and backstroke. If you are new to swimming, you should start with swimming 30 minutes daily for 5 times a week. Regular swimmers can practise for an hour for 6 days a week. Give your body at least a day to relax and recover from injuries, if any.

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To breakfast or not break fast? – The New Indian Express

Posted: November 30, 2019 at 2:52 am

Express News Service

HYDERABAD : The debate around breakfast found a new lease of life recently after Hollywood actor Jennifer Aniston said in an interview that Intermittent Fasting was the secret behind her youthful looks. As part of that routine, the Friends star has a glass of vegetable juice only in lieu of a big, fat breakfast.

And its not only Jennifer Aniston. Celebrities including Jennifer Lopez, Beyonce and Nicole Kidman too are said to have sworn by this diet which involves a 16-hour fast and and 8-hour eating window. Though the 8-hour eating window can be followed any time of the day, most prefer to eat an early dinner and skip breakfast.

Not long ago, a report in The Guardian titled How Lobbyists Made Breakfast The Most Important Meal of the Day, the writer argued that it was a combination of fear of indigestion, religious moralisation and advertising that helped push the idea of breakfast as the most important meal of the day.And now, with the popularity of it rising, the importance of eating a large, healthy breakfast is under scrutiny again.

However, nutritionists in the city warn that giving up breakfast altogether might not be a good strategy in the long run. Says Zeenath Fatima, consultant dietician at Continental Hospitals, Skipping the morning meal can throw off your bodys rhythm of fasting and eating. When you wake up, the blood sugar which your body needs to make your muscles and brain work fully is usually low. Breakfast helps replenish it. If your body doesnt get that fuel from food, you may feel zapped of energy, and you will be more likely to overeat later in the day.

Nutritionist Mukta Patil believes that there is no one-size-fit-all strategy.She says: Any dieting strategy cannot and must not be generalised. Intermittent Fasting, like many other dieting trends, was coined for a specific purpose.While majority of the celebrities swear by it, it in itself is not the whole truth. Your body only understands caloric deficit for weight loss. It doesnt understand timing. In the end, what matters is the number of calories taken in, the source of calories and burning of those calories in order to lose weight.

Fitness expert Dinnaz says, Intermittent Fasting is not a sustainable model for weight loss. Weight loss, youthful looks etc. are all linked to input and output. The math is very simple. To lose weight, one has to eat less or burn more. When you follow this simple formula, you will never need to look at any other option. Eating nutritious food is more important than the timing of the food.

What about religious fasting then? Dinnaz explains: Intermittent Fasting has also come about from our ancient customs of fasting during certain holy days. That is absolutely great and healthy too, as one is doing it for a day or a particular period. On a regular basis, if one is skipping breakfast, they are depriving the body of a lot of nutrients which are required to kickstart your day and provide you with energy. I dont suggest you do this on a regular basis.

Mukta too warns that Intermittent Fasting might not be a sustainable way to lose weight. Many claim that IF increases their fat loss rate. This could be true in the initial days, but it cannot last long. Soon before you even know, the body will adapt to it and will not show fat loss. In fact it may lead to many other health issues like giddiness, acidity, loss of appetite and even fat storage.The only advantagethe celebrities here have is pushing their eating window further ahead in the day, thereby cutting out one meal and having two large meals. This is particularly helpful in sticking to a diet when in caloric deficit.

What isIntermittent Fasting?Intermittent fasting involves fasting every day for 12-14 hours, and restricting your daily eating window to 10-12 hours. Within the eating window, you can fit in two, three or more meals. Doing this method of fasting can actually be as simple as eating early dinner and not skipping your breakfast. For example, if you finish your last meal at 7 pm and then dont eat until 9 am the next day, then you are technically fasting for 14 hours between meals and giving a kick start to the day with a healthy breakfast.---- Zeenath Fatima, dietician at Continental Hospitals

kakoli_mukherjee@newindianexpress.com@KakoliMukherje2

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To breakfast or not break fast? - The New Indian Express

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Eating One Meal a Day for Weight Loss Has No Proven Benefits, May Cause a Host of Other Health Issues – The Swaddle

Posted: November 30, 2019 at 2:52 am

Since calorie restriction wasnt extreme enough, we now have the 23:1 fast, or, the One Meal A Day (OMAD) diet which restricts food intake to a single meal a day, during the one hour in which eating is allowed. The other 23 hours are spent fasting.

Yes, that is correct: Followers of this diet do not eat at all for 23 hours of each day.

The OMAD diet also comes with a bunch of rules, according to what sports dietician Dana Angelo White told Health. The 1-hour meal must fall within the same 4-hour time-block every day. The meal must also be consumed in a standard dinner plate (not bowl); the meal cannot rise more than 3 inches off the plate, and only zero-calorie beverages like black coffee or water can be consumed during fasting hours. The upside to this rule is that during the single eating hour each day, one can consume anything they like, as much they like, without paying attention to nutrition or caloric value.

If this sounds like the weight-loss dream, the ascetic ideal not so fast. This version of starvation comes with an array of health problems. And the absolute, all-important, worst-of-all terrors? It wont make anyone skinny, either.

Related on The Swaddle:

Could Intuitive Eating End Diet Culture?

Positive research surrounding intermittent fasting exists, which lets one eat multiple meals a day and yet fast for a certain period of hours. However, these benefits are proven only for certain people. People can even sustain one meal a day fasts for temporary periods of time. However, the result of eating just one meal a day for longer periods of time like weeks and months will definitely be hunger pangs and fatigue, which will lead to less willpower, more eating and thus, eventual weight gain. While people on this restrictive OMAD diet will initially lose weight, its not very sustainable, nutritionistDavid Friedman told Mel Magazine. In fact,researchshows it may even cause you to gain weight in the long run skipping meals puts your body into a feast-or-famine, survival mode, which makes your cells crave more food. When you eat more, it stores the food as fat. Because of the larger calorie allowance on the OMAD diet, people tend to gorge, which can lead to weight gain over time.

Some risks of eating one meal a day include fatigue, irritability, inability to concentrate and hunger pangs, according to Medical News Today. If theres no control over what one is eating, one meal a day can lead to high blood pressure and cholesterol. Eating one meal a day makes ones digestive system work harder to process food, making the heart work harder to send extra blood to the gut, raising blood pressure and increasing ones risk for heartburn, according to Friedman. Plus, for individuals with diabetes and hypoglycemia, eating multiple times a day is non-negotiable.

Related on The Swaddle:

Untrending: The Keto Diet Might Help Weight Loss, But That Doesnt Make It Healthy

Eating one meal a day also opens up the risk for binge eating disorder a psychiatric eating disorder characterized by multiple episodes of binge eating alternating with feelings of shame and distress.

This is not a diet that can be sustained for a long period of time, therefore, as a registered dietitian, I do not endorse this weight loss diet approach. The OMAD diet can be extremely dangerous for children or young adults, people with diabetes or hypoglycemia, obesity, or metabolic rate issues, and it may increase the risk of binge eating, Katherine Marengo, LDN, RD, told Healthline.

Whether it be one meal a day, or a cleanse, or any other ridiculous new diet trend, lets just remember to take them all with a significantly heavy pinch of salt. When it comes to diet, a nutritionist who understands individual bodies and their strengths and weaknesses will always know best. Fads will never taste half as good as science feels.

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Protein Powder can boost your weight loss and overall health – The Hindu

Posted: November 30, 2019 at 2:52 am

The link between protein intake and wellness - busting some myths

How do you know you are getting enough protein?

Is the protein you consume enough to keep you fit?

The fight to stay fit consumes us all, but there is little awareness among Indians on the right intake of dietary components. What's good to eat and how much of it is the right amount?

India is a country of paradoxes. Superstition and rationalism go hand in hand, as do tradition and technology. And just as more and more Indians get better education, well-paying jobs and higher disposable incomes, conversely, the number of Indians who are falling prey to lifestyle diseases and dietary deficiencies appears to be on the rise.

Late hours, less exercise and starvation diets are the norm in the eternal quest for better health. Lesser food eaten equates lesser calorie intake equates increased weight loss. Right?

Wrong. We might think that the burger we had for lunch after skipping breakfast will make up for our protein requirement for the day while keeping that bulging waistline in check. But that bowl of noodles in the late evening to make up for a missed dinner is hardly going to help your nutritional need for the day. And if this sounds suspiciously like an everyday routine, it's time you stopped for a reality check.

Because you aren't alone on this treadmill called modern lifestyle where the battle of the bulge is locked in fierce combat with the range of tasty but nutritionally bankrupt dishes forever on display before us. But to be able to resolve this perpetual conflict, it might be a good idea to have a closer look at 'protein'- that building block of life that continues to perplex most of us.

Where exactly does protein reside in the body?

In short, everywhere. Protein is found in muscles, hair, skin, bones and blood. So, when you don't get enough protein, you can suffer from swelling, fatty liver, skin degeneration and your wounds take longer to heal.

Where do we get our protein from?

Meats, milk, fish, and eggs, as also plant sources such as soy, beans, legumes, nut butters, and some grains (such as wheat germ and quinoa) are sources of dietary protein for us. Experts estimate that an average person needs a gram of protein per kilogram of body weight every day.

Why would anyone gain weight by reducing protein intake?

When you eat lesser to lose fat, the body reacts to fewer calories being ingested by using all the available protein for energy instead of building muscle. Bodies can also respond to the lack of fuel, represented by protein, by slowing down their metabolism, which leads to weight gain!

These were the worries that drove together a group of nutritionists to discuss the issue and to find probable solutions at the Nutritionists' Meet 2019 conducted by Protinex India. Their concerns focused on the changing lifestyle habits of millennial Indians and the impact these were having on their health. The insightful event had experts exchanging thoughts on the relevance of protein in our daily diets. During the science session of the Meet, the experts concurred that Protinex Lite, with zero added sugar, high fibre and low GI, was just the protein powder the doctor ordered for the modern lifestyle.

The nutritionists agreed that a wholesome protein powder that would supplement diets in a nutritious way, without compromising on taste was the need of the hour for most urban Indians. The unanimity on the efficacy of Protinex Liteas the ideal protein supplement was hardly surprising, since the brand has been a trusted component of Indian households for 60 years. Different variants, including Protinex Original, Protinex Vanilla, Protinex Tasty Chocoloate, Protinex Mango and Protinex Kesar Badam have been tickling taste buds along with supplying easily digestible protein for Indians for over half a century.

How does Protinex Lite help?

Staying on top of the game always is no mean task. Getting the right kind of nutrition while you play for the big stakes becomes doubly important. Nutritionists say that you need to continually replenish your electrolytes to revitalise yourself, tackle your fatigue with essential nutrients and most importantly, to fuel your muscle growth with high protein content. Protinex Lite, which expertsat the Nutritionists Meet interestingly wove into delicious, easy-to-make recipesduring the event, can be the bridge between your diet and nutritional needs. An easily soluble and digestible powder, it can even make a delicious, quick drink mixed with milk or even water. Getting the right amount of protein isnt just the right way to ward off ill health, its also the best way to keep your weight in check while building all important muscle mass!

We cannot always fight the drawbacks of a fast paced modern lifestyle, but some simple lifestyle changes can often work wonders.

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Buying an Instant Pot? Here’s what you need to know – NBC News

Posted: November 30, 2019 at 2:52 am

In the last few years, Instant Pots have become the go-to small kitchen appliance for home cooks. Busy parents use them to get dinner on the table in minutes, while batch cookers use them to simplify midweek meals. From oatmeal to chili to casseroles, it seems that just about everything can be cooked more quickly and easily in an Instant Pot.

A few years ago the idea that people would be cooking in pressure cookers en masse was unthinkable, says Elizabeth Barbone, a cookbook author and the creator of the pressure-cooker blog Cook Fast, Eat Well. Its been really fun to see folks not only embrace it, but to embrace it in different ways.

Instant Pots have come down quite a bit in price, and you can find them on sale for under $60. Tech and electronics are traditionally high-savings categories during Black Friday and during Cyber Week and small kitchen appliances like the Instant Pot are no exception.

Instant Pots are a brand of electric pressure cookers or multicookers. Pressure cookers work by creating heat under a tight seal, so the temperature is much higher than the boiling point of water and the steam cant escape. The steam cooks food much more quickly than traditional stovetop or oven cooking.

Its like a Crock Pot on steroids, says Brittany Williams, founder and creator of Instant Loss and author of Instant Loss: Eat Real, Lose Weight. You can put everything in there and walk away.

Yes. Under high heat and pressure things cook much faster. You can cook a brisket or pulled pork in under an hour, says Bruce Weinstein, coauthor of "The Instant Pot Bible".

The claims sound outlandish it reduces cooking time by 70 percent but thats because of the steam and the pressure, Barbone says.

There are a couple of caveats, though. You need to add in the time it takes the machine to come up to pressure. That can take 15 or 20 minutes.

And for some dishes, youll want the pressure to dissipate gradually. That can take five to 40 minutes depending on the dish. For meat-based dishes I like to release the pressure naturally for at least 10 minutes. If you release it right away the meat can seize up and become tough, Williams says.

Stovetop pressure cookers got a bad reputation years ago because it was relatively easy to remove the lid before the pressure released. So there was a risk of burns and messes. You could end up with soup on your ceiling, Williams says.

Todays electric models have built-in safety features so you cant release the lid when the pressure is still high.

Pressure cookers are safe, but we need to be following good practices, Barbone says. Some of the things you might see on the Internet, like covering the steam release valve, arent safe. Instead, position your pot so the steam isnt hitting your cabinets or walls if thats a concern.

And dont fill your Instant Pot more than about halfway. You need the pot empty enough to get to a safe pressure and remain safe throughout your cooking time.

Multicookers add other features to the pressure cooker. Youll see names like 6-in-1 or 10-in-1, depending on how many of these other options they add:

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The saut setting is popular. It allows you to use the Instant Pot the same way you use an electric skillet, Weinstein says. That saves you the hassle of sauting in one pan and then transferring your food to another pot for slow cooking.

If you want to make delicate vegetables or cream-based soups, you might want a pot with a low-pressure option. If youll do canning, you want a pot with that capability. And if Bluetooth connectivity and high-end electronics are important to you, you can choose from models with those features.

The Instant Pot line includes a range of models Lux, Duo, Viva, Ultra, Smart Wifi, and Max. Moving up adds more bells and whistles. Youll need to decide what features you need (will you really ever make yogurt?) to see which model is the right fit for you.

Another consideration? If you plan to leave your Instant Pot out on your countertop, you might want to factor in the different colors and designs you can choose with different models.

You might want a machine thats just a pressure cooker, not a multicooker. A lot of people are not interested in all those other things they just want something that can cook their dinner, Weinstein says.

Companies like Cuisinart make electric pressure cookers. And if youre just looking to do pressure cooking and you dont need a bunch of other features, you might find a better price by going that route.

Just keep in mind that Instant Pot multicookers tend to get hotter than most other pressure cookers, so if youre following an Instant Pot recipe it might take a few minutes longer to cook your dish with another machine.

For most people, the 6-quart is a good size. Its the size most recipes are designed for and can easily handle meals for a family of four or five. If you have a big family, want to cook large cuts of meat, or plan on cooking for a crowd, you might want to go up to the 8- or 10-quart.

With the 8-quart its hard to make things for one or two people, because you have to have a certain amount in there to work properly and create pressure, Weinstein says.

The 3-quart is a good choice for smaller spaces and cooking for one or two people. Some people like the 3-quart as a second pot for cooking side dishes.

Williams says the burn sensor is more sensitive in newer, higher pressure models. Paying attention to the liquid ratios is key. If theres not enough liquid or your sauce is thick you could run into burning.

In testing recipes that has happened to me a few times, Weinstein says. He says even something like using canned tomatoes packed in juice vs. packed in puree can make a difference.

The best way to avoid that is to follow tested recipes, he says. If it hasnt been tested you might end up with a burn.

Its also best to put your liquids and the foods that will release the most water on the bottom of the pot, and wait until after your dish is cooked to stir everything together.

Make sure you are using a recipe designed for the size pot you have. You could run into burning if youre using a recipe designed for a 6-quart pot in an 8-quart pot.

Before you use an Instant Pot for the first time do the initial test run, which is outlined in the user manual and just heats up water with your pot. See what it sounds like when a pressure cooker comes to pressure. The steam will sort of violently come out of the valve. If youve never heard it before it can be a little startling, Barbone says.

After that, try something simple like rice, Williams says. That way, if you make a mistake, youre not wasting a lot of money. Then move on to something like a broth-based soup.

Start with something simple. Dont start with a rack of ribs for your first recipe. Do something affordable so if it doesnt work out, youre not ruining something thats really pricey, Barbone says.

Just wash the liner and lid with dish soap and warm water, or run it through the dishwasher. Some people find the sealing ring for the lid traps odors, and they like to have two on hand, one for sweet dishes and one for savory foods. But by storing the lid upside down you can probably avoid that. You can also use the steam function with a little vinegar and lemon juice to remove any odor from the liner and sealing ring.

If you scald the bottom of your pot, Williams recommends the powder version of Barkeepers Friend.

Want more tips like these? NBC News BETTER is obsessed with finding easier, healthier and smarter ways to live. Sign up for our newsletter and follow us on Facebook, Twitter and Instagram.

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Girl Loses 15kg While Eating McD Everyday After Colleague Made Fun of Her ‘Big Legs’ in a Skirt – WORLD OF BUZZ

Posted: November 30, 2019 at 2:52 am

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When most of us want to lose weight, we stick to our leafy greens, but can grease and salt give you the same effects youre looking for in a salad?

One Taiwanese girl challenged all odds and lost 15 kgs after only eating fast food items for all 3 meals a day.

The girl took to the Chinese platform, DCard to share her story of how she decided to lose weight after she had overheard a colleague speak about how big her legs were in a skirt. Whats shocking is that she had managed to lose the weight after eating specific items at McDonalds everyday.

She wrote, I personally heard a colleague say that my legs were too thick, and yet I dared to wear a skirt. But because of you, I am the person I am now. Without you, I may still be 70 kgs.

She credits her weight loss to eating very specific items at McDonalds, where she works.

I work at McDonalds and eat it 3 times a day. I dont touch french fries, fried chicken skin, apple pies, burger buns and sugary drinks. I only eat the burger meat, lettuce, eggs, crispy chicken wings, non-sugary drinks and peeled fried chicken, she said. I really wanted to eat french fries at first. Its a pity to not eat french fries at McDonalds.

She also avoided having supper and boba milk tea, only indulging in sugarless green tea, sugarless black tea and Coke Zero when shes craving sweet treats. Loads of water also contributed to her weight loss, even though she very much dislikes H20.

Exercise also came into play considering she was originally a size XXL, but after months of dedication and effort, she saw herself go from an M to an S within a month.

Id run 10 laps at least 3 to 4 times a week. Id also go to the gym sometimes, she added. When I saw my efforts were not wasted, I really wanted to cry. My hard work was well worth it.

The girl specified that no diet pills were used during her weight loss efforts but encouraged those who want to lose weight to not be stingy when it comes to food.

Please dont go on a diet. If you choose not to eat and lose weight, you may never eat again. There are so many delicious things in the world, if you dont eat it, it would be such a waste.

Hence, exercise, pick and choose your meals, but live life to the fullest.

Its truly inspiring to see how she turned her life around instead of wallowing in her suffering, and yet still has such a bright attitude towards life.

Remember, kids, beauty comes from within.

Also read: Study: Crying Can Help You Lose Weight & The Best Time to Cry is From 7pm to 10pm

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Hooked to your phone? Try dopamine fasting – Bangalore Mirror

Posted: November 30, 2019 at 2:52 am

By Reema Behl

Theres a new diet that everyones been talking about in the last few days dopamine diet. Its a diet that involves giving up any activity that gives you pleasure your phone, food, sex, friends, coffee (read on to see what Bengaluru wants to give up)

But much before this became the talk of the town and a highly searched internet thing, Dr Manoj Kumar Sharma, professor of clinical psychology and coordinator of SHUT (Service for Healthy Use of Technology) clinic at NIMHANS says he has been recommending it to his patients since 2016. But he calls it digital fasting. We start by telling the patients to slowly move away from the habits they are addicted to. This we do by building a rapport with them through interviews, where we understand the triggers or stimulus of such behaviours. He has treated 300 patients so far. Most of them in the age group of 15-24 are severely addicted to online gaming, social media or even pornography. Many of them work in the IT sector in Bengaluru, says Sharma.

During the duration of that day, Chaitanya walked to a nearby temple, spent a few hours lying down on the temple floor, watched a spontaneous hen fight, checked into a seedy hotel under a pseudonym and made conscious efforts to only focus on mundane everyday activities that happened before him. I did not have any pressure to smile at strangers or even make eye contact with them. I was alone but not lonely and that was a welcome break from the 200+ notifications I get on my phone on a daily basis where people expect me to be present virtually for them. I consciously abstained from a rather dangerous addiction to social media during these 24 hours and that helped me reset my mind, body and even soul, he says.

What is dopamine fasting?

According to Dr Shyam Bhat, lead psychiatrist, mind.fit, Dopamine fasting refers to the practise where people abstain from activities that are potentially addictive and pleasurable, such as using technology, media, drugs, sex, sweets and so on. Dopamine is a neurochemical that is released in the brain in response to a pleasurable experience which creates a feeling of reward and pleasure. With repeated stimulation, the dopamine receptors become fatigued and a person would then seek even more novelty and stimulation to achieve the same amount of dopamine stimulation. Therefore, the theory is, dopamine fasting resets your brain, prevents addiction, and allows you to feel more pleasure and happiness from everyday life.

Habits Bengaluru is trying to lose: Online shopping, Gaming, Exercise (working out) and Office work

Chaitanya admits to being severely impacted by the online bipolarization of the country during the 2014 general elections which escalated to a love-hate relationship with technology. I was in my early 20s then and would seek pleasure in not only judging someone for their political ideologies, I also felt it was my moral obligation to correct their thinking. If my comments got more likes than others, it would give me a great sense of satisfaction, which over the course of time made me delusional, he says. So when Chaitanya read about dopamine fasting on one of Bengalurus well-known entrepreneurs Facebook wall, he decided to give it a shot.

Is it fad or fab?According to Dr Bhat, dopamine fasting is now new, certainly not for Indians. In Indian yoga traditions, in Buddhism, and indeed in most spiritual traditions, controlling ones urges and desires is an essential part of the journey towards psychological and spiritual revolution. It is biologically reductionistic to term such a behaviour dopamine fasting, says Dr Bhat.

City-based nutritionist Dr Nikita Suresh has even got some queries from women regarding dopamine fasting and if it helps in weight loss. Its not possible to completely fast or eliminate dopamine from ones body with lifestyle changes. Doing so would have serious consequences and it would probably be fatal. Dopamine fasting is not like regular fasting where we avoid food. Its more about taking time off for yourself and eventually feeling better. So, it would be better to call it a detox period instead, she says.

Fasting and after

Chaitanya has successfully completed 16 dopamine fasts this year. After such a fast, he claims his focus is laser sharp and theres a huge jump in his productivity. Over the course of the year, Chaitanya has found himself to be less inclined to participate in online debates, or to tweet about trending hashtags or to even be dependent on Whatsapp messages from friends to feel needed.

Side effects

Dopamine fasting, if carried out to the extreme can potentially lead to low mood, depression and an obsession about avoiding certain activities, says Dr Bhat, especially if a person has pre-existing psychological issues such as unresolved anxiety. Pleasure is an important part of the normal human experience and we should not extinguish it. In fact, one of the cardinal symptoms of major depressive disorder is anhedonia - the inability to feel any interest or pleasure in activities.

Dr Sharma says that a relapse is very common and hence fasting should be done in a manner where the patient feels comfortable. People can choose to abstain from activities they are addicted to even for half an hour a day.

Is it here to stay in Bengaluru?

Most psychologists, psychiatrists and other wellness experts in the city admit that the practice has suddenly become popular because of sudden media interest in the West, especially in Silicon Valley, but research has shown a connection between dopamine and problematic behavior.

Dr Sharma agrees and says that he has seen a positive impact in not just the patients who follow his digital fasting, but even other family members. Though theres no long-term research on how it impacts our bodies biologically, there is an overall sense of well-being and happiness that keeps the patient feeling healthy, fit and in control. We have at least 8-10 people who visit the clinic every week and eventually we start them on the digital fast. Women seek detox from online shopping, for men, it is usually gaming. I even have some people who are addicted to exercising and their office work! Bengaluru being a startup hub has a role to play in such a behaviour and I am sure more people in the city are going to see the benefits in this.

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Are Protein Shakes Healthy & How Much Do I Need? 7 Myths Busted by a Nutritionist – The Better India

Posted: November 30, 2019 at 2:52 am

As a Nutritionist, the most common question I am asked is about protein intake. Am I getting enough protein?

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This article has been sponsored by Protinex.

If you find yourself sleeping until the last possible second before dragging yourself out of bed; feel tired after a long days work; skip family time because you are sleepy then it might be a sign that your body is not getting enough protein.

Of course, there are a million other causes for fatigue. But if you skip meals and have an irregular eating pattern, then correcting your diet should be your first priority.

Without healthy sources of carbohydrates, fats and protein, it is nearly impossible for your body to function at an optimal level. Especially if you want to cope up with todays fast-paced life where we are always on the go. Most of us skip breakfast and eat a heavy meal for lunch, which mainly consists of carbohydrates but lacks protein. This leads to a crash in energy and triggers a craving for more food. Protein is responsible for giving us energy, helping our bodies recover and keeping us satiated for a longer time.

Although there are enough sources of protein which one can include in the diet, many of us end up with an insufficient amount of protein because of our imbalanced meal and unhealthy eating pattern.

As a nutritionist, the most common questions I am asked are about protein intake. Am I getting enough protein? How much protein should I consume in a day? Which protein powder should I use? Which is the best source of protein? the list goes on.

This article busts seven common myths about protein supplements with the right information.

Fact: It is best to eat protein regularly and evenly throughout the day to keep those hunger pangs at bay. Having a post-workout protein-rich meal/shake is beneficial as it boosts protein synthesis and helps to limit muscle breakdown (wear and tear of muscles). This simply means that your body recovers faster from aches and pains after training.

Fact: A daily protein drink will not give you broad shoulders or bulky arms! It takes a specific weight training programme dedicated to building a lot of muscles for that result. Simply adding a protein shake in your diet wont get you there. It will just help fulfill your daily protein needs!

Fact: Proteins are broken down in the body through glycolysis the same way carbohydrates are. If you consume too many calories, whether from carbohydrates, proteins or fats, you will end up gaining weight. To maintain your weight, consume 1-2 scoops or 25-30 gm of protein powder in a shake, along with regular physical activity and an overall balanced diet.

Fact: Protein shakes are digested and absorbed faster than protein in food. Plus, they are great for a post-workout supplement. However, remember to never substitute a protein shake for a real meal.

Fact: The right amount of protein powder with a balanced diet and regular exercise will never damage your kidneys. Make sure you use the powder correctly and in the right quantity.

According to Dietary Reference intake, you should consume 0.8g of protein/kg of body weight. This amounts to 56 gm of protein per day for an average sedentary man and 46 gm of protein per day for an average sedentary woman.

Fact: Whey protein is good for muscle recovery, and some people find it easy to digest. But it is not the best protein powder choice for everyone. For vegans and people with digestive issues, plant-based protein powder is the way to go. It is digested differently than whey but still gives you the benefits of traditional powdered protein.

Fact: This may be an issue if you drink protein shakes and nothing else all day. Thats because most protein powders are derivatives of dairy products. But eating a balanced meal, which includes healthy fats, complex carbohydrates and water, along with a regular exercise routine, takes care of unpleasant digestive issues. The recommended dosage of protein shake is 1-2 scoops or 25-30 gm per day.

Recently when I attended an event by Protinex, interesting information on myths like these were shared. Protein can be added to your diet through various sources like eggs, lean meat, poultry, fish and vegetarian sources like milk and milk products, soyabean, lentils, and pulses. Vegan protein options include tofu, chickpeas, hemp seeds, pea protein, and quinoa.

I also recommend protein powder as an additional source of protein to my clients to help them in managing weight and diabetes, for muscle recovery, added nutrition, and increasing muscle mass.

I am always looking for the best protein powders to recommend to my clients and thats when a product like Protinex Lite comes handy. It has zero sugar, a good amount of fibre and is high in protein. It works wonders in managing and controlling blood sugar levels and so, is a great option for diabetics and weight watchers.

In a nutshell, the importance of a balanced meal, especially protein and fibre, is rising. When it comes to practicality, we all want our food and dietary practices to be easy and hassle-free.

Learn more about Protinex Lite here.

About the author: Dr Manoli Mehta is a Nutritionist, a Certified Diabetes Educator and a Weight Management Expert. She is also the founder and managing director of Tattvum by Dr. Manoli Mehta. It is an Online Nutritional Consultancy Program. With over three years of experience in nutrition, she has helped 300+ clients. She offers a wide range of programmes, which include weight loss/gain and managing diabetes/hypertension through online and in-person consultations.

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