Indian Army gets ready for a long winter deployment along the 826-km Line of Actual Control in Ladakh and has plans of sending in additional troops. The Indian Army is already in the process of procuring gloves, sleeping bags, special world class boots as well as layered jackets which would help the troops to deal with the extreme cold. Besides the need additional habitat for more troops being deployed, winter clothing, rations, there is going to be a huge need for fuel and equipment to last through the deadly winters. According to experts while there is expected to be additional expenses involved, maintaining a supply chain too will be a challenge.

Though there are heated facilities with bunker beds for around 10,000 troops who are already there, with additional troops the Army is also working on special diet plan and special arctic tents as the temperatures in the night are expected to touch almost -30 C in winters. The soldiers will be given multiple pair of clothing including shoes which often get wet due to snow.

New sleeping habitat like arctic tents and special high-nutrient diet are to be provided for almost 30,000 troops who have been in the region since May with heavy equipment to respond to any action by the Chinese side.

During the winters patrolling has always been curtailed, however, this time with the tensions mounting between India and China, and the heavy presence of the Peoples Liberation Army (PLA) across the LAC, India is not ready to take any chances.

Special Diet

The troops have to be fed special diet as they will be staying in low oxygen areas where there are no trees in Eastern Ladakh. The Defence Institute of Physiology and Allied Sciences study has done a calorie intake study and concluded that the requirement could be anything between 4,270 and 4,550 calories per day per person. So the ration going for them would include energy bars, chocolates, more fruits and vegetables.

Expert View

An army marches on its stomach; this idiom has been attributed to Frederick the Great (1712) and Napolean Bonaparte (1760-1821). It is an English version of the French phrase cest la soupe qui fait la soldat or its the soup that makes the soldier.

Sharing his view with Financial Express Online, Lt Col Manoj K Channan (Retd), says, The current standoff along the LAC is a nightmare for the Operations and Logistics staff, as modern armys require much more than a piece of bread and soup. The super high altitude and desert terrain, sparse vegetation entails that all items need to be transported both by road and air. While the winter stocking must have been carried out, the lines of communication for logistics need to be kept open irrespective of the weather.

This is a daunting task for the Border Roads Organisation (BRO) as in addition to carrying out the construction of new roads it now has to ensure that the passes are kept open despite the heavy snowfall and minus thirty degree temperatures. While the man is being looked after the machine equipment management will be tested to its extremes as the extreme cold weather conditions have its impact on perishable parts. Make shift shelters need to be created with heating and protection from the moisture.

There is a need to ensure that the troops deployed are sent on rotational rest and recuperation so that mental fatigue of deployment in a cold frigid region does not affect the moral of the troops.

I am sure that the Military Leadership is well seized of the challenges that are being faced and have pragmatic solutions with years of experience, having done such deployments in areas akin to the present deployment, Lt Col Manoj K Channan concludes.

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Originally posted here:
India-China standoff: Special clothing, diet for the Indian Army troops this winter along LAC - The Financial Express

Now more than ever, athletes are reaching for lentils, edamame, and chickpeas instead of biting into steak dinner, to raise their strength, fitness, and overall performance levels. Here are twenty athletes who creditswitching to a vegan or plant-based diet with improving their fitness and results--through faster recovery time between workouts, quicker healing from injury, and being able tobuildleaner, strongermuscles. These superstars say that their dietshelped them get to where theyare today,such as preparing for Olympic Gold or becomingthe number one tennis player in the world.

These champion players report that eating a plant-based diet increasesenergy levels, provides more than enough clean protein to refuel and rebuild, reduces inflammation, and improves recovery time. Eating plant-based also helps them with mental clarity, andevenabates allergy symptoms like asthma during the most intense allergy season.

In the nearly one yearsinceThe Game Changerswasreleased last September and became one of the most-watched documentaries, and showed that some of the world's strongest and accomplished athletes don't need meat or dairy to succeed, more and more players are limiting their animal protein intake and are going all or mostly plant-based.

The number one tennis player in the world, Novak Djokovic, went plant-based more than twelve years ago to enhance his athletic performance and win more matches. In recent interviews, he has creditedgoing vegan with helping him rise from third place in the world to first in the world because it helped clear his allergies. Before changing his diet,Djokovic had searched for cures to the breathing issues that cost him matches and focus which caused him tostruggled during his most intense matches. The allergies used to make him feellike he couldnt breathe and would be forced to retire from competitive matches as he did in Australia.

"Eating meat was hard on my digestion and that took a lot of essential energy that I need for my focus, for recovery, for the next training session, and for the next match," he said. Djokovic emphasized he does not eat foods that require a lot of digestion, especially in the morning, when he needs all of his energy for training. Instead, he starts the day with hot water and lemon, then celery juice, and some superfood supplements.

Tia Blanco wongold at the International Surfing Association Open in 2015 andcredits her success to her vegan diet.Blanco reports thata vegan diet helps her stay strong and she enjoyseating different forms of vegan protein like nuts, seeds, beans, and legumes.

The professional surferwas influencedby her mother, who is a vegetarian andgrew up in a veggie-forward household, Blanco hasnever eaten meat in her life,which made the plant-based switch much easier. And speaking of making things easier,Blanco has an Instagram cooking page called @tiasvegankitchen where she shares her favorite simple vegan recipes so all of her fans can eat like their favorite professional vegan athlete. In addition to her home-cooked meals, Blanco recently became an ambassador for vegan company Beyond Meat and now she posts Instagram stories and highlights of her favorite meatless meat recipes.

Steph Davis has been vegan for 18 years now and says, "theres nothing in my life that hasnt become better as a result, from climbing and athletics to mental and spiritual well being." Davis has competed on some of the most challenging verticle routeson the planet likeConcepcion (5.13), which is known to be one of thehardestpure climbsanywhere. Davis holds the third overall ascent and is the first female to ever make the ascent of theroute. Davis described it as her "most technically demanding climbever."

Davis explainedwhy she went vegan eight years ago when she partnered with PETA."What can we do to start making changes in a positive way? And if it just so happens that changing our lifestyle leads to environmental benefits, health benefits, economic benefits, and positive social change, then all the better. One thing Ive learned is you dont have to do or be anything you dont want to be, and you can change anything in your life just by starting to do it. Its you who chooses who and what you are, by the things you think and the things you do."

She goes on to add,"no one says you have to become a perfect vegan overnight. But why not start making small changes and see how it feels? I believe its the small choices people make that have the biggest power to change, and nothing is more simple yet also more far-reaching than changing how and what you choose to eat. Were all here for a short time, in the end, and living a well-intentioned and compassionate life seems like what ultimately matters the most, the only real goal that I aspire to."

Tennis champion Venus Williams swearsthat making the switch to veganism was one of the factors that helped to improve her performance and get over an auto-immune disease. Thetennis star went vegan back in 2011when she was diagnosed with Sjgren's syndrome, a debilitating autoimmune disease with a range of symptoms from jointpainto swelling, numbness, burning eyes, digestive problems, andfatigue.She chose to eat plant-basedto recover to herformerly healthy self, and it worked so she stuck to it.

The seven-time Grand Slam singles champion recovers faster on a plant-based dietnow, compared to how she felt backwhen she ate animal protein. When you have an auto-immune disease you often feel extreme fatigue and random body aches and for Venus, a plant-based diet provides energy and helpsher reduce inflammation.

The Beet reported on Willaim's diet and what she normally eats in a day to stay healthy, fit, and win more matches. Talking about her favorite dinner meal, Williams adds,sometimes a girl just needs a donut!"

Mike Tyson recentlysaid he is "in the best shape ever" thanks to his vegan diet. The boxing legend then announced he's getting back into the rings after 15 years,to fightagainst Roy Jones, Jr. in Californialater this fall.

Tysonwent vegan ten years ago after dealing with health complications and in the wake of having cleaned up his life: I was so congested from all the drugs and bad cocaine, I could hardly breathe."Tyson said, I had high blood pressure, was almost dying, and had arthritis."

Now, the 53-year-old powerhouse is sober, healthy, and fit. "Turning vegan helped me eliminate all those problems in my life, and "I'm in the best shape ever." His new trainer agrees:Watching Iron Mike's speed during recent training sessions, observed: "He has the same power as a guy who is 21, 22-years old."

Oklahoma City's point guard Chris Paul decided to ditch meat and dairy and was asked join on as a co-executive producer for the popular documentary,The Game Changers.

For breakfast, Paul enjoys oatmeal with plant-based milkand nut butter. For lunch, hefuels up with pasta or brown rice with Beyond Meat sausage, grilled vegetables, and a curry sauce. His chef toldUSA Today,"The main thing is, we try to keep it as light and clean as possible for his normal routine, with organic ingredients. Anything that can minimize body inflammation. Chris is always worrying about what he can and can't eat." So far it appears he's getting it right.

In an exclusive interview with The Beet'sAwesome Vegans columnist Elysabeth Alfano, Paul said eating a plant-based diet helps him keep up with players half his age.

In 2016,Kaepernickmade the switch to veganismwith his longtime girlfriend to recover froma series of injuries that had him down for the count.The Beetrecentlyreported onhow this dietary switchhasallowedKaepernick to stay strong and healthy. Now, he's in the gym building muscle and looks fitterthan ever. But will he be picked up? The professional football player claims that a vegan diet makes him feel "always ready" to perform his best on the field.

Cam Newton just replacedTom Brady, who also follows a mostly plant-based diet, as the New England Patriot's QB, after havingmade the plant-based switch back in March 2019. The NFL Star first decided to ditch meat and dairy to recover quicker from injurieswhen he learned that a plant-based diet is proven to help reduce inflammation."I've seen such a remarkable change in the way my body responds to the food that I eat," Newton told PETA for his recent partnership for a new campaign called, "Built Like a Vegan," proving that you don't need to eat meat to be strong. Newton enjoys a meat-free burger on a pretzel bun, heavy on pickles and sauce.He adds: "People often ask, 'How do you get your protein?' I just say, 'I get it in the same way you do, but it's fresher and cleaner.' "

Newton shares how to do it: "My advice to a person who wants to become vegan is to eat on schedule. If you can eat on a schedule, you won't miss [a meal or crave meat] or think anything different, and you'll be alright."

Elijah Hall says about his vegan diet:"Going vegan was the best decision" he has ever made.Hallholds records in the indoor 200 meters and was training for the Tokyo this summer when it got postponed by a yeardue to the pandemic. Hall said "the effects that its having on my body are amazing. Becoming a plant-based athlete has opened many doors to my health and my training." We predict he'll only get faster in the next 11 months and break records, come home with golf and be the world champion in 12 months.

Five-years ago, Morgan Mitchell went vegan and it made her faster, leaner and happier. Last year she was featured in the plant-based athletes documentary The Game Changersand said,Being vegan has helped me immensely. I dont feel sluggish like I did when I was eating meat, and my recovery from training really took off. It felt like an overall cleanse for my body, and I started seeing greater results on the track.

Now Michelle is committed for the planet as well.Ultimately helping the environment and not contributing to animal cruelty was a big thing for me, too. That was my initial reason for going vegan, and the rest of the benefits were just added bonuses.

Mitchell describeswhat she eats in a day for enhanced performance and more energy to win sprints. I like to make sure I have three different types of protein in there. I use tofu, beans, and mushrooms, along with spinach, vegan cheese, and hash browns, she says. I also love to add Beyond Meat for more flavor, which is a great source of plant protein as well. That usually keeps me full for the better part of the day," she told Well + Good.

"We were taught that eating animal products was good for us but we've been lied to for hundreds of years," said Lewis Hamilton. The Beet reported on Hamiltion'svegan diet quotingThe New York Timesthat he credits his new plant-based diet with making the difference in his career. Hamilton gave up processed food and animal products for vegetables, fruit, nuts, grains, because of his strong compassion for animals, for the benefit of the environment, and his own health. Hamilton isn't the only vegan in his family. His dogRoccois fully vegan and Hamilton says he's "super happy" on Rocco's very own IG post.

Earlier this year, Hamilton gave up his private jet because he said it's a big pollutant and aims to live a sustainable lifestyle. Back in February, he started a line of sustainable clothing with Tommy Hilfiger at London Fashion Week.

Featured in The Game Changersfor his elite strength and his superhuman ability to lift a car, Patrik Baboumiam is one of the strongest men in the world and also happens to be vegan. Baboumian lifted 358 poundsin the 2009 German log lift nationals.

Back in 2014, Baboumiam partnered with PETA in his campaign "Want to be Stronger" describing powering yourself with plants and how you can build muscle without eating meat.

One of his 2019 PETA campaigns showed him posing with crossed arms and leaves in his mouths with the text:"The world's strongest animals are plant-eaters: Gorillas, buffaloes, elephants and me."

Bahoumiam's diet consists of a dairy-free shake for breakfastwith 8 grams of protein and 0 carbohydrates. For lunch, he enjoys vegan sausage, falafel, low-fat oven fires, peppers, and more grilled veggies. He normally eats 250 grams of carbs and 90 grams of protein just for lunch. Dinner includes vegetables cooked potatoes, and tofu. If you want to eat like Boubanian, he reports his food diary onhis blogBarBend.

Here's a guy who has worn many hats: Bodybuilder, Terminator, California Governor, and now vegan and advocate for the plant-based lifestyle. Arnold Schwarzenegger ditched meat and dairy and has proven that you don't need to eat animal products to be strong, healthy and reverse symptoms of heart disease. Now 73, he had a pulmonary valve replacement 1997 due to a congenitaldefectandunderwent emergency open-heartsurgery in 2018 to replacethevalve again. He thenchanged his eating and fitness habits and now extolls the virtues of plant-based eating for the environment as well as health reasons.

He is a producer of The Game Changers (a movie with many masters) and an advocate for going vegan for health, the environment and the sake of animals (he posts on IG with his pet donkey and miniature pony, both household dwelling animals).

Schwarzeneggersaid last year: "Right now, seven million people are dying every year. That is alarming and everyone in the government has the responsibility to protect the people.... 28 percent of the greenhouse gasses come from eating meat and from raising cattle, so we can do a much better job."

Jurek is an extreme ultra-marathon runner who has won the Hardrock Hundred, the Badwater Ultramarathon, the Spartathlon, and the Western States 100 Mile Endurance Run (you get the idea). Jurek has been vegan for almost two decades, after easing intoit by cutting out meat in college, heslowly stopping seafood and finally giving up all animal products once he realized that eating this way made him feel healthier and happier.

To run such an extreme amount of miles, you need to fuel your body with plant-based foods that will give you enough energy and carbohydrates to go the distance.The goal is to eat 5,000-6,000 calories of plant-based foods daily.

Jurekoutlined his plant-based diet in an interview with Bon Appetite. Instead of waking up to a hot cup of coffee to boost energy, he prefers to drink tea anda green smoothie with spirulina or chlorella and a host of other ingredients. He adds bananas, frozen pineapple slices, or mangoes, brown rice and pea protein, (for protein) to rebuild what's lost in training. This is not just any smoothie.

Soccerstar, Alex Morgan is one of the beloved members of the USA National Team that won the World Cup and has shown that the female players deserve to get equal pay as their male counterparts by the US Soccer Federation.She is also an animal rights advocate and longtime vegan, having given up meat when she decided that "it didn't feel fair to have a dog, and yet eat meat all the time, referring toher adorablepup Blue.

Morganaims to eat 90 grams of plant-based protein daily to stay fit and lean, especially for her workouts and on the field.Morgan admitted that breakfast was difficult because "a lot of the things I love like pancakes and French toast had dairy and eggs." But now she enjoys oatmeal with nut butter and berries, smoothies, rice, quinoa, veggies, black beans, protein shakes, Mediterranean food, Impossible burgers, Mexican beans, and sauteed veggie burritos, she told USA Today.

Paul Rabil who played for the Boston Cannons and the New York Lizards of Major League Lacrosse, ditched meat and dairy after his 2019 season ended and revealed he's now "officially" vegan on YouTube. "At first [switching to a plant-based diet] was to help solve some pain and trauma that I was going through. Over the last two years, I've had two herniated discs.... and that has led to a ton of shooting pain down my legs, its called sciatica," Rabil explains the purpose of his diet switch.

Headds: "I've tried to a lot of things; I've had a number of cortisone shots; I've done physical therapy for two years. And I reached a place where I was thinking 'okay maybe I can solve this with nutrition because a lot of our pain stems from inflammation.Within a few weeks, I started noticing a lot of alleviation so I started focusing and doubling down more on veganism"

Hannah Teter won Olympic gold and silver in the halfpipe and is also a seven-time XGames medalist. She changed her diet after watching the documentary,Earthlingswhen she discovered how "horrible" factory farming is. After a strict vegetarian diet, Teter liked the way she performed and believes that her diet helped her win gold at the 2006 games.

She now considers herself "plant-based" and in an interview with theHuffington Post, Teter said, "I feel stronger than Ive ever been, mentally, physically, and emotionally. My plant-based diet has opened up more doors to being an athlete. Its a whole other level that Im elevating to. I stopped eating animals about a year ago, and its a new life. I feel like a new person, a new athlete."

Djokovic is not the only tour player to go plant-based. Nick Kyrgiosshared that he does not eat meat anymore because of his strong compassion for animals.

During the time of the Australian wildfires, the Aussie native explained: "I've been passionate about animal welfare for some time now. I don't eat meat or dairy anymore. Thats not for my health, I just dont believe in eating animals."

"I tried a vegan diet a couple of years ago but with all the travel I do, it was hard to stick to it. Since then I've managed to make it work, and I've been vegetarian for quite a while.

"Seeing the footage of these animals suffering from the fires only reinforces why I've chosen this diet. When I see these terrible photos, I cant comprehend eating meat."

Matt Frazier has run 27 ultra-marathons in his career so far and continues to write about the endurance strength of being a vegan athlete in his personal blog, which he started 11 years ago: No Meat Athlete.

The Beet recently interviewed Frazier about his vegan journey and howto be a successful athlete on a plant-based diet. Whenasked about the first time he ditched meat Frazier replied, "I had already cut 90 minutes off my first marathon time. I was still 10 minutes away from the Boston Marathon qualifying time.I had plateaued, and I was not sure how I was going to find 10 minutes. [Plant-based eating] was what I was missing. Thats what it took. The other big noticeable difference to me [after going vegan] was I stopped getting injured. Injuries had always been a big part of my running journey. When I became vegan, it was around the time I ran three 50-milers and a 100-miler. I didnt have any injuries. If its done right, [plant-based diets] can really help you recover faster."

Rowing is grueling. It's known as the toughest endurance sport in the world. The world record-breaking female rower, Michaela Copenhaverwent vegan in 2012 for ethical reasons, she toldGreat Vegan Athletes.Initially, I just wanted to eat more vegetables. Those things are super good for you, and they're delicious. Beingvegetarianandveganmade me more conscious of how many servings I was getting a day (or not).

When she switched from vegetarian to vegan it was almost accidental: I was traveling for a regatta in the fall of 2012. I had been vegetarian for 1.5 years already but relied pretty heavily on dairy and eggs. While I was traveling, I was bouncing from couch to couch and had no way to safely store dairy or eggsso I decided to try a week without them. I felt great, and it wasnt nearly as scary as I thought. Ive been vegan ever since.

Now it's a value system: Once I stopped eating and using animals, I felt I could finally address a question that had been bothering me for a long timewhat right do we have to exploit other creatures? Now, I understand that we have no right, and my motivations are primarily ethical.

Read the rest here:
What You Can Learn From 20 Athletes Who Went Vegan to Get Stronger - The Beet

There are a number of different types of dementia, and the most common in the UK is Alzheimer's disease.

Diagnosing the condition early could help to slow down the conditions progress.

Making some small lifestyle changes could lower your chances of developing Alzheimer's in later life.

One of the easiest ways to protect against dementia is to steam your vegetables instead of frying them.

READ MORE: Dementia symptoms - watch out for this sign when cooking

"When molecules collide within the bloodstream, sometimes sugars such as glucose, or fructose, stick themselves onto protein or fat particles," she told Express Health.

"AEGs are produced by cooking for long periods and at high temperatures such as roasting, frying or barbecuing.

"When blood sugars are high, for example in prediabetes and diabetes, increasing numbers of AEGs are formed. AEGs are found in large quantities in the brains of people with Alzheimer's disease.

"Boil, poach, steam, bake, or grill when cooking. Steaming reduces AEGs by 75 percent."

Theres no certain way to prevent dementia from developing, but there are ways to lower your risk, said the NHS.

Eating a healthy, balanced diet should help to lower your chances of developing dementia.

Its also important to do enough exercise. Everyone should aim to do at least 150 minutes of moderate-intensity activity every week.

There are around 850,000 people in the UK with dementia, and the condition affects one in every six people over 80 years old.

More here:
Dementia - the simple vegetable cooking hack to lower your risk of developing Alzheimer's - Express

Many weight loss diets claim that eating lower quantities can help you lose weight fast. But, this can actually lead to potential adverse health effects because you are not eating enough quantities of food that is needed to support the basic functions of your body.Unlike many other weight loss diets that deprive you of food, the volumetrics diet emphasises on eating more nutrient-dense foods while still losing weight. Yes, you've read that right- you could eat a lot and still lose weight.

The volumetrics diet is an eating plan that promotes weight loss by eating more foods that are high in fibre, water and low in calories such as fruits, vegetables and soups that will keep you feeling full. The volumetrics diet is based on a book by Dr.Barbara Rolls, a nutrition researcher at Pennsylvania State University. She co-authored the book based on her research.

In her first book, Volumetrics: Feel Full on Fewer Calories, she suggests limiting high-calorie foods and eating various nutrient-dense foods that will keep you satiated with fewer calories.

Her second book, The Volumetrics Eating Plan is a lifestyle guide and cookbook that follows the same principle - eating a lot of low calorie, nutrient-dense foods to lose weight.

The Ultimate Volumetrics Diet is another book that provides new information, recipes and additional tips and tools for readers who want to follow this diet.

The volumetrics diet works by limiting high-calorie foods and eating more nutrient-dense foods which are low in calories that will keep you feeling full for longer so that you don't have any hunger pangs often. This diet focuses on healthy eating patterns rather than restricting any foods.

You also need to exercise for 30-60 minutes every day if you are following the volumetrics diet.

In the volumetrics diet, foods are divided into four categories based on their calorie density:

Category one (very low calorie density) - This category consists of foods that are very low-density such as fruits, non-starchy vegetables like broccoli, tomato and mushroom, non-fat milk and broth-based soups.

Category two (low calorie density) - This includes eating reasonable portions of whole grains, legumes, lean protein and low-fat dairy.

Story continues

Category three (medium calorie density) - This includes eating small portion of foods like desserts, bread, cheese, ice-cream, high-fat meat, etc.

Category four (high calorie density) - In this category foods are eaten occasionally, which includes nuts, oil, butter, fried foods, cookies and candy.

Flaxseed For Weight Loss: Ways To Add It To Your Diet

Very few research studies have shown the association of volumetrics diet with weight loss.

According to a study, low calorie density foods such as fruits and vegetables contain a lot of water which when eaten in large quantities can aid in managing weight because the water content in these foods will keep you feeling full for longer [3].

Another study published in the journal Eating Behaviours showed that eating a diet low in calorie density that includes foods such as vegetables and whole grains may help in weight management [4].

As per another study, consumption of foods with low calorie density has been linked to an increase in weight loss in obese people [5].

Another study showed that overweight and obese women who consumed low calorie density foods increased feelings of fullness and decreased hunger, which contributed to losing weight [6].

Nutritional foods that are low in calories are high in fibre and other essential nutrients which will provide your body with essential vitamins and minerals and may prevent nutritional deficiencies. As mentioned earlier, along with healthy eating the diet also encourages physical activity which can help boost your weight loss efforts [7].

Also, when you are following the volumetrics diet, you have to limit the consumption of processed foods as they are high in calories and they lack essential nutrients. And studies have shown that eating processed foods can increase the risk of obesity, heart disease and several other health problems [8] [9].

However, there are few drawbacks to the volumetrics diet as well. It requires a lot of time and energy when it comes to planning and preparing meals at home and calculating your meals calorie density as suggested in the book. People with a busy lifestyle may find it difficult to follow this diet.

Also, this diet restricts foods high in healthy fats such as nuts and oils. These foods contain monounsaturated and polyunsaturated fats which are beneficial for your body [10] [11].

Indian Diet For Weight Loss: Foods To Eat, Foods To Avoid And More

The volumetrics diet can work for people who are looking for long term sustainable weight loss plan. Also, this diet doesn't restrict any foods; it suggests eating high calorie foods in smaller portions, so it can be considered a good option for people who are trying to lose weight. However, before you start following this weight loss diet, it is recommended to consult your doctor first.

Fresh fruits like apples, oranges, bananas, peaches, berries and pears. Fresh non-starchy vegetables like broccoli, tomato, carrot and kale. Broth-based soups like chicken soup, vegetable soup and lentil soup. Non-fat dairy products. Black coffee Unsweetened tea Foods that can be eaten in moderation are whole grains, legumes, starchy veggies and lean protein.

High-fat meat Refined carbohydrates like white rice, white bread and white pasta Full-fat dairy products Nuts Oils Processed foods

What Is Kate Middleton's Weight Loss Diet?

Common FAQs

Q. When was the volumetrics diet created?

A. Dr. Barbara Rolls, a nutrition researcher at Pennsylvania State University developed the volumetrics diet based on her research. She co-authored the first book Volumetrics: Feel Full on Fewer Calories, which was published in 2000.

Q. What can you eat on the volumetrics diet?

A. Apples, oranges, bananas, peaches, berries, pears, broccoli, tomato, carrot, kale, chicken soup, vegetable soup and lentil soup.

Also Read:

What Is The Shibboleth Diet? Does It Actually Work For Weight Loss?

Super 30 Actress Mrunal Thakurs Pink Attire Will Up Your Festive Wardrobe

Link:
What Is The Volumetrics Diet? Does It Work For Weight Loss? - Yahoo India News

Start your day on a healthy foot by meal prepping these three high-protein breakfast recipes ahead of time.

Image Credit: VeselovaElena/iStock/GettyImages

Our Breakfast Meal Prep series streamlines mornings by giving you the shopping lists and recipes you need to prep easy, nutritious breakfasts for the whole week.

If you're trying to get lean, you know eating enough protein is important for plenty of reasons.

Of the three macronutrients, protein can boost your metabolism the most, as explained by an April 2015 study in the American Journal of Clinical Nutrition. Compared to carbohydrates and fats, protein is also the most satiating.

But when it comes to eating protein, our diets are askew.

We usually backload our diets with protein-rich foods as in, lunch and dinner are higher in protein and our breakfasts tend to be carb-heavy, a June 2014 study in the Journal of Nutrition confirms.

Are You Getting Enough Protein?

Track your macros by logging your meals on the MyPlate app. Download now to fine-tune your diet today!

This is a problem because spreading our protein intake throughout the day versus eating most of it at lunch and dinner helps keep us lean and allows our muscles to grow more effectively.

By meal prepping high-protein breakfasts in advance, you're setting yourself up for success.

You'll actually eat a more balanced breakfast no, chomping on a sugary granola bar on the way out the door isn't the way to go and have a greater chance of reaching your health goals.

To get you started, we've created three high-protein breakfasts recipes and the best part is you only need eight ingredients to make all three.

Each recipe has 25 grams of protein or more per serving, so you can count on these breakfasts to keep you satiated throughout the morning.

This week, you'll be making Buckwheat Pancakes With Blueberry Compote, Blueberry-Banana Smoothie and Creamy Kale and Buckwheat Breakfast Bowl.

You can count on these breakfasts to last you all week. All you need to make them are eight easy-to-find ingredients (and a few more common staples, such as spices, you probably already have at home) to make all three meals.

Either buy these online or shop for them at your local grocery store. Click here for a printer-friendly version of this week's grocery list!

Make sure you've got your containers, so you can save your meal prep leftovers properly. For this week's recipes, we recommend the following containers.

1. Buckwheat Pancakes With Blueberry Compote

These dietitian-crafted pancakes ditch the sugary toppings and call for an easy and delicious homemade blueberry compote.

Image Credit: Serbogachuk/iStock/GettyImages

Most pancakes are high in refined carbs and added sugar but we gave these a healthy makeover by using buckwheat as the base and sweetening with blueberries instead of syrup.

Buckwheat is a whole grain that provides both protein and fiber. Eggs, milk and protein powder are what help bump up the protein in this dish as well each fluffy stack has 27 grams!

Recipe yields 3 servings for 3 days of the week.

Store pancakes in an airtight container for two to three days in the fridge or up to three months in the freezer.

You'll also want to store the blueberry sauce separately to keep the pancakes from getting mushy. The OXO 2-cup Smart Seal Glass Round Container will do the job.

2. Blueberry-Banana Smoothie

You'll need to grab a large mason jar or tall cup for this fruity smoothie one serving is generous and more filling than your average cup.

Image Credit: Amguy/iStock/GettyImages

If you grab a smoothie on the way to work, there's a good chance it's filled with juice, sweetened milk, honey and other sugary ingredients.

We made this a fruit-and-veg-packed smoothie that's high in fiber and low in added sugar, all while providing 27 grams of protein per large cup. We used frozen blueberries in this recipe, but any frozen fruit you like will do.

Recipe yields 2 servings for 2 days of the week.

Store the fruits and vegetables in an airtight freezer bag, like the Stasher Reusable Silicone Stand-Up Bag. That way, when you're ready for a smoothie, all you have to do is dump the ingredients into the blender with some liquid and press on.

The smoothie ingredients will keep in the freezer for eight to 12 months.

3. Creamy Kale and Buckwheat Breakfast Bowl

While this recipe calls for kale, you can definitely add sauteed mushrooms to this bowl to bump up its hearty factor.

Image Credit: bhofack2/iStock/GettyImages

We love cooking with buckwheat because it's a hardier whole grain and it's high in fiber 6 grams per cup cooked.

By preparing the grain with milk instead of water, you're not only adding extra creaminess to pair with the cheese, but you're also adding a hefty dose of filling protein. Each serving has 25 grams of protein.

Recipe yields 2 servings for 2 days of the week.

Store your cooked buckwheat bowl in an airtight container, like the Pyrex Simply Store 3-cup Rectangular Glass Food Storage Dish, for three to four days in the fridge or up to two months in the freezer until you're ready to enjoy.

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Image Credit: LIVESTRONG.com Creative

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How to Meal Prep for a Week of Metabolism-Igniting Breakfasts With 25 Grams of Protein or More - LIVESTRONG.COM

In the world of fitness, the craze of the summer is the #75HardChallenge, or #75Hard, which is particularly popular among TikTok users. If youve never heard of it, it may sound like gibberishand if you have, were going to guess youre nodding along knowingly.

So what is the #75HardChallenge, exactly, why does it appear to be taking over the internet? Whats more, is it a legitimate fitness endeavor thats worth undertaking, or is it just another fad with potentially dangerous implications?

Before you set out to conquer this challenge, its important to make sure youre armed with knowledge first. Not every workout or fitness plan is right for everyoneand according to experts, this particular challenge may actually be detrimental to the health of its participants.

The 75 Hard Challenge is a mental toughness program and a 75-day plan created by author, speaker, supplement company owner, and podcaster Andy Frisella. Frisella introduced the 75 Hard Challenge in March 2019 by way of a lengthy blog post on his website that claims his challenge is not simply a fitness program, but a way to change your life starting from the inside.

The lengthy doctrine lining out the 75 Hard Challenge asks readers to think of the plan as an Ironman for your brain, as its riddled with self-improvement mantras and imperatives to believe in oneself, persevere, and develop traits such as confidence, self-with, fortitude, and grittiness in ones everyday life. It urges you to challenge yourself and the way you think and feel.

The basic principles are innocuous enough:

Follow a diet.

Frisella does not indicate that you must eat specific foods, but does prohibit alcohol and cheat meals. There is no definition of what constitutes a cheat meal nor any other limits on what you may consume on the diet of your choice. Later on in the document, Frisella indicates that the 75 Hard Challenge was developed to run in-line with your current diet program no matter what it is.

Work out twice a day for at least 45 minutes.

Frisella notes that at least one of these workouts must be outside, though he gives no reasoning for the requirement aside from suggesting it can take place in your backyard or even the park.

Drink 4 liters of water per day.

Read 10 pages of nonfiction a day.

Take a five-minute cold shower.

Take progress photos every day.

Perform other unrelated tasks like a random act of kindness or talk to someone in person daily.

Its important to note that Frisella is not a licensed dietitian, certified trainer, or fitness expert. His qualifications include 20 years of intensive study and real-life experience. He offers before-and-after shots of individuals who have supposedly taken part in the challenge as well as testimonials from the people who have tried the plan and found it beneficial.

Related: Yoga Poses for Two People

Determining whether following the 75 Hard Challenge is appropriate for you depends on multiple factors, such as the diet you choose to follow, whether youre in good enough physical condition to work out twice a day for the required 45 minutes (with one outside), as well as your overall health.

Additionally, Frisellas plan does not account for the minute details that a fitness plan developed for you by a clinical therapist, dietitian, or doctor and as such youre left to make your own decisionsand those may not be the right ones, even if you mean well.

Related: Jillian Michael On How To Get Six Pack Abs

Keep in mind that the titular 75 refers to following a diet and adhering to these principles for that exact length of time. This time period alone makes the challenge a potentially harmful path to follow, as there are too many unknown variables here to properly track, and so many elements of it are vague.

Hannah Daugherty, CPT-NASM, ACE, who serves on the advisory board for Fitter Living, believes the plan is anything but healthy. This challenge can lead to disordered eating, unsafe exercise routines, and is not sustainable for a long period of time. It is very unstructured, with many details left open-ended. For instance, what exactly is a diet? This word canand willmean something different to everyone.

Functional Nutritional Therapy Practitioner Jillian Warwick at Back 2 Normal has similar concerns. The inherently vague principle to follow a diet leaves the nutritional basis as lacking in both specifics and substance, and begs the question, whats the point of including any dietary component at all? Warwick expresses similar concerns with the plans other important tenets, such as the need for exercising outside and taking regular cold showers.

Some of the other main principles in the challenge are seemingly random and have potential adverse effects in regards to improving overall health, such as the potentially excessive amount of water which could result in mineral depletion, the unnecessary and likely unhealthy amount of physical activity (especially if performed outside in the heat), or the possible risks associated with cold showers for those with weakened immune systems or serious heart conditions.

There are also potential issues with the sustainability of the plan, especially the ideology that you need to start all the way over if you happen to fail.

This plan is an example of letting perfection be the enemy of the good, adds Rachel MacPherson, ACE Certified Personal Trainer and Certified Exercise Nutrition Coach. If you fail one small aspect of the plan you need to start back at ground zero. This is overkill. Its much better to accept that some days wont be perfect but as long as you are making strides towards your goals, you are on the right track.

Though certified trainers and fitness experts do agree that the 75 Hard Challenge can be harmful, it can also be beneficialat least, portions of it used in moderation and in the context of your own personal fitness regime.

If you commit to the program for the full 75 days, you will almost certainly see results, says Glen Wilde, CEO of personal training and nutrition coaching company Diet to Success. The two daily workouts will result in more calorie expenditure, as will refraining from even a single cheat day. After the 75 days, though, any weight you lose will likely return if there is no maintenance plan in place.

Its all about sticking to your plan, which the 75 Hard Challenge admittedly can make difficult.

This plan basically recommends keeping active, sticking to something for the long term and not switching diets every few days as many people do, says MacPherson. Theres a lot to be said for consistency, it just doesnt have to be so rigid in my opinion.

Related: 75+ Free Streaming Workouts

If youve determined that the 75 Hard Challenge isnt for you and youre still looking for a plan to follow toward self-improvement and a healthier you, there are plenty of options out there you can pursue instead.

If youre up for a health-related challenge, try setting reasonable, attainable goals, and track your progress using something more definitive than progress pictures, advises Warwick. Consider following the SMART criteria: Specific, Measurable, Attainable, Relevant, Time-bound.

Of course, as with starting any potential new fitness regimen or diet plan, be sure to consult your doctor, dietitian, nutritionist, or health support team first. And if youre still dead set on trying the 75 Hard Challenge, at least consider making some alterations.

If people are looking to follow this challenge anyways, I recommend making some alterations, suggests Forristall. When choosing a diet to follow, dont choose something restrictive or extreme. Instead, choose a sustainable habit that will benefit you in the long run such as including a vegetable with every meal. These changes can help you make it a more palatable and healthier experience in the long run.

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The best element of a good fitness and nutrition plan is something that is sustainable for you individually. The changes you make should be changes that you are able to continue with long-term and that direct you towards your goals.

Next, here are the 20 best workout apps of 2020.

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75 Hard Challenge: Is It Healthy?All About 75 Hard Rules by Andy Frisella - Parade