10 flat-belly snacks

Foods to eat for a flat stomach

Doing a billion crunches, sit ups, planks and rotations is one thing, but helping your six pack along by eating your way to a flatter stomach is another. And the key here is to eat. Don’t skimp on anything. Just make sure what you eat helps burn that belly fat. And here’s the good news. Not only are there plenty of foods you can choose from to help you along the way, but belly fat is an area we can lose weight from quickly, if you target it properly.

Berries

You have free rein here to pick anything from grapes, raspberries and strawberries to cherries, blueberries and cranberries. The key ingredient that they all possess is anthocyanins, which are pigments that give the different berries their varied colours. But these plant chemicals also attack belly fat, which means they taste great and give you a flatter stomach. Plus they are full of fibre and vitamins.

Low fat yogurt

According to a study in the International Journal of Obesity, people who take on board calcium from low fat yogurt may lose more weight from their tummies. It’s because of the probiotic content of yogurt, which keeps your digestive system happy and healthy, which means reduced bloating, wind and constipation.

Eggs

People who eat eggs for breakfast claim they just don’t feel as hungry throughout the day and the research would seem to substantiate that. A study from the Pennington Biomedical Research Center, found that people who opted for eggs at breakfast felt less hungry all day than they did when they ate complex carbs like bread, buns and bagels first thing. They’re also packed with protein and help your body produce more muscle too. Marvellous.

Dark chocolate

Now this might seem insane, but plain chocolate is actually a secret weapon in the battle of the bulge. This doesn’t give you carte blanche to tuck into bars of it, but small amounts can stimulate weight loss because unlikely its dairy cousin, milk chocolate, it contains monounsaturated fats. So it’s all good. Just don’t go too mad.

Fish

 All types of fatty fish, particularly tuna, salmon and mackerel, are a tiptop source of all things healthy, especially omega-3 fatty acids. Now while it may sound slightly counterintuitive to be eating fatty acids, they work for you because they kick start your metabolism and with it, fat burning. They all also pack a protein punch and help suppress any cravings.  

Almonds

The true genius of almonds lies in that fact they are full of fibre, monounsaturated fats and have the ability to regulate your blood sugar levels, so you won’t succumb to those mid-morning or mid-afternoon attacks of the munchies. But they’re also a great source of anti-oxidants, potassium, protein and vitamin E.  And to top it all off, recent research has revealed that they have an in-built calorie inhibitor, because they reduce absorption of the fat they contain.  Could they actually be any more perfect?

Avocados

Like almonds, they are rich in potassium, monounsaturated fats and fibre. And just like our new favourite nut, they make you feel fuller for longer, so you don’t nibble on rubbish. So even though they have a high fat content, it is healthy fat, and this fruit will do wonders for a jelly belly.

Apples

Apart from the fact that one a day will keep the doctor away, apples are brilliant for making you feel full. They also contain a ton of fibre and vitamins and other healthy things that will make you look and feel like a fitness god/goddess.

Green leaf vegetables

Vitamins and minerals are a slam-dunk with a healthy green salad. But its fibre and nutrient content means it is also brilliant at helping to reduce water retention, and that will have a knock on effect in terms of bloating and other tummy issues. So treat yourself to a lovely plate of salad and watch that stomach disappear.

Whole grains

Research in the Journal of Nutrition discovered that people who incorporated three servings a day of whole grains had less overall body fat and less belly fat than people who ate less than a quarter of a portion. Whole grains are simply great for the digestive system and are full of fibre. They also fill you up and you can get creative about how you eat them, both as a snack and in your meals generally. As a snack idea, how about taking some dry cereal and sprinkling it with seeds and nuts?

http://www.realbuzz.com/articles/10-flat-belly-snacks/

How to Live a Natural and Healthy Lifestyle – 12 Tips on Healthy Living

Family having fun on tropical beach
A Natural and Healthy Lifestyle.

Program your mind to always be living a natural and healthy lifestyle and the body will soon crave it. Imagine that the body is your engine and give it the very best “fuel” and conditions to prevent diseases. The body is amazing in its ability to constantly work towards restoring a state of optimum health. Once you realize the benefits, and then put into practice the steps necessary to achieve them, a natural and healthy lifestyle will become second nature to you. A natural and healthy lifestyle is sustainable which is of great benefit to nature and to our children. That alone is a reason to shift to a more natural lifestyle.

12 tips on healthy living – how to live a natural and healthy lifestyle:

Eat organic and unrefined food.
Drink water or make your own juice.
Prepare food in a way that doesn’t “kill” the food.
Grow organic vegetables, herbs, fruits and berries.
Use natural resources as wild berries, herbs, mushrooms.
Eat to live, don’t live to eat.
Spend more time outside, and live in harmony with nature.
Use natural alternatives to medicines when possible.
Compost your wastes and recirculate as much as possible.
Reuse and/or buy second hand, give away things you don’t need.
Follow your intuition (listen to your soul), follow your heart, dare to be yourself.
Practice meditation and yoga.
Find your special natural and healthy lifestyle.

It is unattainable for all to do all the things on this list – it is apparent that if you live in an apartment on 32nd floor in New York it’ll be difficult to grow your own vegetables. A good alternative is to buy organic grown vegetables. For many it may also be a problem to find organically grown vegetables close by. Organic green super foods and vitamin/mineral supplements can be a good addition to your diet if you can’t find organic products. Walter C. Willett has an excellent book on the bestselling guide to healthy eating, debunking dietary myths and proposing the radical benefits of low-carbohydrate diet, Eat, Drink, and Be Healthy is filled with advice backed up by documented research.

Start out small – set goals!

My best advice is that you simply discuss with your spouse, partner and or kids what changes you would like and wish to do in your life, in order to have a more natural and healthy lifestyle. You don’t need to implement all of the 12 tips on healthy living. Start with one or two. When you are making this a family matter it is easier to accomplish as you can support one another when necessary. It is most probable that you have different wishes and needs.

Write down your goals and put them on a place where you easily can see them. Don’t try to change everything from one day to another. Take one step at a time. Soon it will become a new habit and then you can introduce the next step. If you do this you will find that it is not hard. And when you notice the effect it has on your well being you will be inspired to continue – the ball is spinning.

Example of a goal could be: (make a deadline).

I want to lose xx pounds.
I want to get rid of my belly fat.
I don’t want to expose my children for additives, artificial preservatives or pesticides.
I want more energy.
I want to cure my colon problems.
Your main goal should be to live a HAPPY NATURAL LIFE! Bring it to mind it’s never too late to begin – Today is the first day of the rest of your life. Start implementing a few of the tips on healthy living today.

http://irresistiblehealth.com/?p=63

How To Burn Calories Fast

Thanks for reading my article and in this post I am going to show you how to burn calories fast. Let’s be honest many people are attempting to lose weight however they do not have an idea how they’re able to burn much more calories to be able to lose weight. The key to fat loss is simply by burning much more calories then you will eat. Continue reading and find out 4 calorie fat loss tips.

1. Develop muscle.
Developing muscles is among the easiest ways to reduce calories quicker. The extra muscles there are the more calories you are going to burn. There are plenty of exercises to develop your muscles but lifting weights is definitely the most effective calorie burning muscle workout.

2.  Eat modest and frequently.
Many people are only eating about three meals each day. If you want to know how to burn calories fast an individual may need to eat extra. Nutrition professionals do believe it you need to eat at the bare minimum 5 or 6 smaller but healthy and balanced meals throughout the day. Each time you eat the body begins digesting your meal and in turn it begins to burn calories fast.

3. Do intensive cardiovascular workouts.

An additional excellent method to burn calories fast is simply by doing intensive cardiovascular workout exercises. When you carry out cardio exercises correct the body will burn much more calories throughout the day. If you are engaging in high intensive cardio workouts it may be useful to invest in a heart rate monitor. These monitors not only can tell you your heart rate but will also tell you how many calories that are being burnt at any given time!

4. Eat foods that burn fat.
Yet another excellent method to burn calories fast is simply by consuming foods that burn off fat fast.  Types of fat reducing foods are foods which include vitamin c, foods full of protein and foods high in fiber. Do not eat foods that develop into fat for example ice cream, cookies, and so forth.

Now these are 4 great tips on how to burn calories fast but they may not burn calories fast. I have followed these 4 steps and they work but I wanted to burn calories even faster. For those who are wanting extreme results, you may have to combine extreme workouts, diets and supplements for the quickest and most obvious results.
http://irresistiblehealth.com/?cat=3&paged=4

5 health facts you don’t want to hear

Tough health truths you need to know

Healthy living is tough, especially with the amount of misleading myths and products that surround the industry. These facts might not be encouraging, but you need to know them if you are serious about living healthily. Here are the top 5 health facts you don’t want to hear.

There is no quick fix

Nowadays we are constantly bombarded with promises from the next big thing in fad dieting, with claims of ‘instant results’ or ‘dropping pounds overnight’. As much as we’d like these boasts to be true, they sadly aren’t at all. Studies actually show that fad diets result in weight gain. Research published in the New England Journal of Medicine found that the majority of participants who went through fad diets instantly gained weight following the diet due to lowered levels of the hunger suppressing hormones peptide YY and leptin.

Science aside, ask yourself this – are you really going to keep up with those ridiculous eating habits in the long term? Diets with such severe results are 99 per cent of the time completely unrealistic, and the sooner you accept that the sooner you’ll start learning healthy eating habits that actually work.

Exercising doesn’t mean you can eat what you like

Whilst it’s true that exercising frequently means you can enjoy the odd guilt-free treat once in a while, it should by no means be an excuse to eat to excess. In half an hour of running the average person will burn around 250 calories. You can eat the equivalent amount in any range of snacks in a matter of minutes. You’ll notice these time scales don’t balance out, so if you continue to eat unhealthily you’ll soon find that the effects of exercise simply can’t keep up.

A simple way of avoiding this temptation is by counting the calories you burn and consume. Once you see how much effort you have to put in to burn off even small snacks, you’ll realise exercising isn’t a free pass to stuff your face with junk.

‘Health foods’ can be unhealthy

Many supposedly ‘healthy’ foods aren’t quite what they’re made out to be. For example, if it claims to be fat free it’s probably packed with sugar. Sugar free? You can bet it’ll be full of artificial sweeteners. Take cereal bars as an example. This popular ‘healthy’ breakfast choice can contain around four teaspoons of sugar per bar, as well as high amounts of saturated fat. A survey conducted by consumer magazine Which? showed that an alarming 97 per cent of cereal bars on the market contain added sugar.

Drinks aren’t much better either. ‘Diet’, ‘light’ and ‘sugar free’ versions of your favourite drink can seem like a great healthy alternative, but according to a study conducted at the Texas Health Science Center, people who frequently consume diet drinks are 41 per cent more likely to be overweight. It’s thought that this is because the concoction of artificial flavourings and sweeteners found in these drinks can spark the appetite, whilst simultaneously inhibiting the brain cells that tell your body it’s full.

You can’t target an area of your body to lose weight

‘Spot training’, as it’s often called, is a health myth that sadly isn’t true. Losing weight on a particular part of your body with targeted training is not a realistic goal. Yes, that’s why those thousands of crunches you’ve been doing haven’t dented your beer belly. There are plenty of studies that have proven this to be the case, including one carried out at the University of Massachusetts. Participants who ‘targeted’ their stomachs by only doing abdomen exercises were found to lose weight equally across their abdomens, upper backs and buttocks.

Instead of worrying about a certain target area when you work out, you should focus on losing weight all over your body. That means there’s no way of quickly ditching that flabby stomach other than good old-fashioned exercise and healthy eating.

Fruit and veg aren’t what they used to be

It’s a well-known fact that eating fruit and vegetables is a great way of keeping your diet healthy and nutritious. But did you know the fruit and veg available today isn’t as healthy as it once was? Go back just 50 years and you’d find fruit that is higher in six major nutrients including protein, calcium, iron and Vitamin C. This was revealed in a study at the University of Texas, with some modern-day fruits seeing as much as a 38% reduction in certain nutrients.

The researchers put this down to modern farming methods, including hybrid breeding of crops to make them larger, and the range of pesticides being used which have stripped some of the nutrients from soil. However, fruit and veg are still a great source of nutrition in your diet, so until a time machine is invented you’ll just have to make do with what we have available today.http://www.realbuzz.com/articles/5-health-facts-you-don-t-want-to-hear/

5 ways to burn fat while you sleep

Lose weight while you slumber

Wouldn’t it be great if you could lose weight while catching a bit of shuteye? Good news – you can! Here are five handy ways you can burn fat while you’re asleep.

Drink a casein shake

Whilst proteins such as whey are perfect for a post workout boost, their rapid-absorbing nature means they’re not as effective before you hit the hay. Instead, choose casein protein if you want to boost your overnight fat burning. Casein is a gradually digested protein that can take your body around six to eight hours to break down. This means your metabolism will be kept active throughout the night, and you’ll wake up feeling energetic instead of starving.

Casein’s fat burning credentials were confirmed in a Dutch study, which discovered a boost in overnight metabolic rate following consumption of the protein. Similarly, researchers at Maastricht University found that casein enhances overnight protein synthesis, which helps to repair and strengthen muscles. When you consider that every extra pound of muscle burns 30-35 calories every day, this is an added bonus of this super-protein that should not be ignored.

Sleep more

That’s right; one of the most effective ways to shift those pounds while you sleep is to quite simply get more of it. With our hectic schedules nowadays sleep is often neglected, but if you want to lose weight that needs to change. Don’t believe us? A study published in the Archives of Internal Medicine found that overweight people on average got 16 minutes less sleep per day than their regular-weight counterparts. It doesn’t sound like very long, but over time that difference builds up.

So why does sleep help keep you slim? It’s all to do with the hormones leptin and ghrelin. Leptin helps to regulate your energy levels and keep your appetite low, while ghrelin stimulates hunger and often initiates the need to eat. The results of a study conducted at the University of Wisconsin found that participants who got more sleep had reduced ghrelin and increased leptin levels, which helped to control their appetites throughout the day.

Eat cottage cheese before bed

Eating food before bed is often seen as taboo when it comes to dieting, but this is actually dependant on what kind of food you choose. Avoiding food completely before sleeping can actually have the opposite effect, as people who wake up feeling hungry are far more likely to binge on food at breakfast. A small snack of cottage cheese before bed is a great choice as it is rich in – yep, you guessed it – casein protein.

As an added bonus cottage cheese contains the amino acid tryptophan. A study published in the Journal of Psychiatric Research found that tryptophan improves quality of sleep, and reduces the amount of time it takes to fall asleep. This means cottage cheese will keep hunger at bay throughout the night, and ensure you sleep for a decent amount of time. What’s not to like?

Resistance training

Whilst sleep alone is great for encourage weight loss, there are some exercises you can do before bed that will help the process along. One of the best approaches is some pre-slumber resistance training. Burning fat is all about boosting your metabolism, and resitance training is great for this. In fact, according to a journal published in the International Journal of Sport Nutrition, subjects who performed resistance exercises enjoyed a higher resting metabolic rate for an average of 16 hours following their workout.

This resistance training session doesn’t need to be excessive. A simple weight lifting routine will suffice, even if it doesn’t push you to the limit and leave you breathless. It’s well worth following this up with a casein shake; as mentioned earlier this will ensure consistent muscle recovery throughout the night while you sleep.

Eat small meals throughout the day

‘Eat little and often’, is a favourite tip of trainers and dieticians the world over, and you’ll be glad to hear this is a great way of boosting your nocturnal weight loss. Eating small meals frequently throughout the day serves to keep your metabolism ticking over, and will ensure your body continues burning fat throughout the night. Of course, these meals need to be healthy and nutritious for this technique to work!

As well as boosting your metabolism while you’re asleep, this frequent eating method will ensure your appetite is kept in check, which should reduce any cravings you have when you wake up in the morning.

http://www.realbuzz.com/articles/5-ways-to-burn-fat-while-you-sleep/

9 Health Mistakes Women Don’t Realise They’re Making

Attention ladies; even if you think you’re a fitness and diet guru, we guarantee you’ll be making some of these health mistakes without even realising it.

Cut out these bad habits and you’ll be healthier before you know it.

Unhealthy friends?

Having unhealthy friends

Who you’re friends with can have a big influence on your health without you even realising.

Research published in the New England Journal of Medicine compared obesity to a virus. When your friends gain weight, you’re more likely to gain weight yourself.

That doesn’t mean you need to ditch your friends as soon as they put on a couple of pounds – study author Dr Nicholas Christakis suggests instead taking cues from your healthier friends.

Only relying on cardio

“I can’t work out with weights because I don’t want to bulk up!” you proclaim as you follow the familiar route to the treadmill for the thousandth time. But is there any truth behind this popular excuse?

In short, no.

Far from bulking you up, building muscle will help you to shed the pounds. Experts estimate that for every pound of muscle you gain, you’ll burn an extra seven -13 calories per day.

Any fears you have of looking like She Hulk can be put to bed. Because of lower levels of testosterone, women don’t bulk up anywhere near as quickly as men.

Overusing social media

We all enjoy a sneaky Facebook stalk every once in a while, but do it too often and you could become depressed, according to researchers in Germany.

They found that overuse of Facebook can pose a serious risk to our mental wellbeing.

Checking out other people’s holiday photos was the major culprit, with one in three study participants reporting that this made them feel depressed or lonely.

Twitter is no better, with a University of Vermont study finding that Twitter users gradually become more stressed and unhappy the more they use the site.

Relying on diet products

When your sweet tooth is crying out for sugar, it can be tempting to turn to sugar-free diet options. Sadly these substitute snacks aren’t as guilt-free as you’ve been led to believe.

In place of sugar, manufacturers will often use nasty artificial alternatives to provide that sweet taste.

Aspartame, commonly found in diet drinks, was found to increase your risk of obesity by 41 per cent in a University of Texas Health Science Centre study.

Psychologists in a separate study at Cornell University observed that phrases like ‘sugar-free’ can subconsciously trigger overeating. In some cases, this meant people ate twice as many calories as they would have done if they opted for the full-sugar version.Don't become fixated on your abs (REX)

Focusing on stomach toning

All too often we become fixated on trying to develop a rock hard stomach by performing endless crunches. If this sounds like you, you’re wasting your time.

Want to know just how useless crunches are? A Men’s Health study found that you’d have to do a staggering 22,000 of them to lose just a pound of fat off your stomach.

If you want to lose weight, focus on high intensity interval training instead.

HIIT increases your metabolic rate for up to 24 hours after you exercise, and boosts fat oxidation.

Wearing high heels too often

Who can resist a pair of killer hills for accentuated legs and an instant confidence boost?

Wear them too frequently however, and your feet won’t be thanking you.

Wearing four-inch heels increases the pressure on your feet by around 30 per cent, leading to damaged tendons, reduced circulation and bone and nerve deterioration.Swap heels for flats occasionally and your feet will thank you (AP)

Not getting enough calcium

A recent survey conducted by Creighton University Medical Centre showed that 85% of women don’t get enough calcium per day, which leads to an increased risk of osteoporosis.

It’s recommended that women between the ages 19 to 50 need a daily calcium intake of 1,000mg.

Topping up on calcium is easy with dairy products like milk and natural yoghurt. If dairy doesn’t agree with you, you’ll also find high levels of calcium in fish such as salmon and sardines and even leafy veg.

Using electronics before bed

That one last game of Candy Crush you squeeze in before you hit the hay could be ruining your sleep pattern, if researchers in Sweden are to be believed.

They observed that people who use mobile phones or tablets directly before going to sleep found it harder to doze off, causing lasting health issues.

As well as displaying signs of insomnia, these pre-sleep tech-addicts suffered from headaches throughout the day.

Eating what your date eats

Next time you’re on a hot date, psychologists suggest you need to spend more time checking what’s on your plate than staring into your partner’s eyes.

University of Birmingham researchers have discovered a link between new relationships and weight gain, particularly in women.

According to their findings, when dining with a new partner you subconsciously mirror their portion sizes, which can lead to weight gain if they eat more than you’re used to.

https://uk.lifestyle.yahoo.com/9-health-mistakes-women-don-t-realise-making-090000295.html

The Raw Juice Cleanse: Lose Weight and Detox With Juices

The juice cleanse has popped on the scene promising weight loss and extraordinary health benefits. Can a juice fast really do that for you? Both fitness afficionados and stress-filled urban warriors swear by it. Let's take a look and see what might be in it for you.

"Eat your veggies!" is the plaintive mother's cry, but for liquid-nutrition fans, juicing is the way to go. The juices flood your body with the same phytonutrients and antioxidants that are in whole fruits and vegetables. Choosing to juice may be the first step of a change to a healthy life-style or it may be a jumpstart to weight loss and a new, thinner you.

You may choose a juice-cleanse fast or you may simply drinking juices along with healthy food choices. Juicing can help release the natural healing power of the body. Fruit and vegetable juice blends may be beneficial along with the treatments for:

Elevated cholesterol
High blood pressure
Arthritis
Digestive problems
Skin conditions.
The juice cleanse fast is an intense way of clearing the body of wastes and toxins. Many first-time fasters start off with a three-day juice cleanse. It's usually best to spend one day easing your body into the fast and then one day easing your body out of the fast. A three-day fast is actually more like a five-day process. Decide first if you want to buy your juices already prepared or, preferably, make your own juices fresh with a juicer machine.

Follow These Steps

The day before the fast, eat only fruits and vegetables. Drink plenty of water, but cut out the caffeine drinks, such as coffee and soda.
Shop and buy a great variety of fruits and vegetables, preferably organic. Wash them really well to remove any hint of pesticides or toxins.
The first morning of the fast, peel and cut up enough fruit and vegetables for the entire day. Store in zip-lock bags in the refrigerator.
Choose the ingredients for the first juice blend and run through the juicer machine.
Make each juice fresh and drink throughout each day. You may take juices at any time of the day, don't feel restricted to standard meal times. Juice snacks rule!
Drink plenty of water. It will work to flush the body and can help keep down the hungry feelings.
Repeat for the second and third days to complete the fast.
The day after the fast (fifth day), begin eating solid foods, but ease the body out by once again eating mostly fruits and vegetables.
Introduce a few quality, light proteins, such as nuts or plain boiled chicken.
Gradually, over the next few days, return to your usual diet, but continue to avoid any processed or greasy foods such as pizza.


http://ezinearticles.com/?The-Raw-Juice-Cleanse:-Lose-Weight-and-Detox-With-Juices&id=8161749

Health Packages - A Must Do Choice for You and Your Family

There goes a popular saying that "Health is Wealth". It's only the health that can fetch you a rewarding and productive life. In today's date, desk-bound lifestyle has made people increasingly indolent and this very fact has taken a toll on the healthy being. Health is one of the most concerned topics for every human being in the present scenario. Staying fit and healthy has become one of the top priorities. As a result, people take to different routes to remain healthy to desperately shed off the weight.

You would come upon a range of ways to slim down. In fact, if you ask the meaning of staying healthy, you will come across varying answers. One of the most popular and beneficial ways to downsize the fat is through the health packages. Their popularity is on a rise, especially in these days of inactive lifestyle. Staying healthy can only keep away the diseases from attacking you. Hence, by adopting the well-designed packages, you can ensure a healthy and happy living.

Why health packages

This might be one of the decisive questions striking your mind. Well, in the present situation, people are often compelled to sacrifice their health for the sake of earning money. Too much workload, stress and varying office timings often lead to improper food habits, thereby disturbing the balance in life. To address this serious issue, a lot of medical companies have come up with highly advantageous health packages.

Such packages are specifically tailored to suit the needs of people with diverse health issues and spanning all ages. For instance, you can find health packages for teenagers to be unique from the offer for elderly. Once you enroll for a specific package, you will be given different mechanism to keep yourself hale and hearty. Going for routine medical check-ups is integral to keeping healthy as early detection and prevention can arrest the development of many diseases.

Where do you get

A lot of hospitals, specialty clinics, and nursing homes advertise various health package deals. Keep your eyes open to avail the lucrative and discounted offers, which include you and your family's entire medical and hospital expenses. However, you got to be discerning enough to pick up the most beneficial and the reliable one out of the crowd.

It is beneficial

The customized health packages facilitate the prevention of illness and the preservation of wellness. During emergency you will not have to run to accumulate money or sacrifice your health due to the hefty expenses. The comprehensive health package deals make the entire treatment and medication cost manageable and affordable. In a way, the beneficial health packages also assure you savings in the long-term. It is important to mention that before making the final go, cross-check the offerings and ensure that whatever promised has been included in the health package that you have asked for.



http://ezinearticles.com/?Health-Packages---A-Must-Do-Choice-for-You-and-Your-Family&id=8741321

The truth about carbs

"Carbs" has become a dirty word in recent times, especially in the weight loss world, due in no small part to the popularity of low-carb diets such as the Atkins, Dukan and South Beach.

The "carbs are bad" mantra from Dr Atkins and co has left many people confused about carbohydrates and their importance for your health, including maintaining a healthy weight.

Dietitian Sian Porter says: "Carbohydrates are such a broad category and people need to know that not all carbs are bad.

"While we should reduce the amount of sugar in our diet there is strong evidence that starch and fibre are good for our health.”

Find out all you need to know about carbohydrates, their health benefits, healthier sources of carbs and how carbs can actually help you lose weight.

• What are carbs?
• Why do we need carbs?
• Don’t protein and fat provide energy? 
• How can I increase my fibre intake?
• How much carbs should I eat?
• What carbs should I be eating?
• Can low GI foods help me lose weight?
• Do carbs make you fat?
• Are carbs bad for our health?
• Can we survive without carbs? 
• What’s the role of carbs in exercise?
• When is the best time to eat carbs?

Many people don't get enough fibre. We are advised to eat about 18g a day

What are carbs?

Carbohydrates are a major source of energy. When eaten, the body converts most carbohydrates into glucose (sugar), which is used to fuel cells such as those of the brain and muscles.

Carbohydrates are not a food group like fruit, vegetables and dairy foods. Carbohydrates are one of three macronutrients (nutrients required in large amounts) found in food – the others being fat and protein. Lots of foods contain all three in varying amounts.

There are three different types of carbohydrate: sugar, starch and fibre. Most carbohydrate foods contain a mixture of all three types in varying amounts.

• Sugar is found naturally in some foods, including fruit, fruit juices, milk (lactose) and vegetables. Other forms of sugar (for example table sugar) are also added to processed foods and drinks such as sweets, chocolates, biscuits and soft drinks. Remember: sugar is a carb but not all carbs are sugars. 
• Starch, made up of many sugar units bonded together, is found in foods that come from plants. Starchy foods provide a slow and steady release of energy throughout the day. Find out more about starchy foods.
• Fibre is only found in foods that come from plants. Fibre helps keep our bowels healthy and some types of fibre may help lower cholesterol. Good sources of fibre include vegetables with skins on, wholegrain bread, wholewheat pasta and pulses (beans and lentils). Find out more about fibre.

Why do we need carbs?

Carbs are important to your health for a number of reasons. In a healthy balanced diet they are the body’s main source of energy. High fibre, slow release carbs help regulate sugar levels in the blood.

Energy
Carbs should be the body’s main source of energy in a healthy balanced diet, providing 3.75kcal (16kJ) per gram. Whether you eat starchy foods or sugary foods, both are broken down into glucose (sugar) before being absorbed into the bloodstream. From there, the glucose enters the body’s cells with the help of insulin. Glucose is used by your body for energy, fuelling all of your activities, whether going for a run or breathing. Unused glucose can be converted to glycogen found in the liver and muscles. If unused, glucose can be converted to fat, for long-term storage.

Disease risk
Vegetables, pulses, wholegrain varieties of starchy foods, and potatoes eaten with their skins on are good sources of fibre. Fibre is an important part of a healthy balanced diet. It can promote good bowel health, reduce the risk of constipation, and some forms of fibre have been shown to reduce cholesterol levels. Many people don't get enough fibre. On average, most people in the UK get about 14g of fibre a day. We are advised to eat an average of 18g a day.

Weight reduction
Starchy foods are low in calories and can be a good source of fibre, which means they can be a useful part of a weight loss plan. “The fibre physically fills you up and takes longer to digest, meaning you feel fuller for longer,” says Sian. "Just watch out for the added fats used when you cook and serve them: this is what increases the calorie content." 

Don’t protein and fat provide energy?

While carbs, fat and protein are all sources of energy in the diet, the amount of energy that each one provides varies:

• carbohydrate provides: 3.75kcal (16kJ) per gram
• protein provides: 4kcal (17kJ) per gram
• fat provides: 9kcal (37kJ) per gram

If you consume more calories than you burn from whatever source, carbs, protein or fat, you will gain weight. So cutting out carbs or fat does not necessarily mean cutting out calories if you are replacing them with other foods containing the same amount of calories.

How can I increase my fibre intake?

To increase the amount of fibre in your diet, go for wholegrain varieties of starchy foods and eat potatoes with skins on. Try to aim for an average intake of 18g of fibre a day. Here are some examples of the typical fibre content in some common foods:

• two breakfast wheat biscuits (approx. 37.5g) – 3.9g of fibre
• one slice of wholemeal bread – 1.8g (one slice of white bread – 0.7g)
• 230g serving of wholewheat pasta – 8.1g (230g of white pasta – 2.8g)
• One medium (180g) baked potato (with skin) – 2.5g
• 200g of baked beans – 7.6g
• 1 orange – 2.7g
• 1 banana – 0.8g  

How much carbohydrate should I eat?

The Government’s healthy eating advice, illustrated by theeatwell plate, advises that a third of your diet should be made up of starchy foods, such as bread, rice, potatoes and pasta, and another third should be fruit and vegetables. Data from the National Diet and Nutrition Survey, which looks at food consumption in the UK, shows that most of us should also be eating more fibre and starchy foods and fewer sweets, chocolates, biscuits, pastries and cakes. Try to aim for at leastfive portions of a variety of fruit and veg a day. Go for wholegrain starchy foods whenever you can and eat potatoes with their skinson. 

What carbs should I be eating?

Sweets, chocolates, biscuits, cakes and soft drinks with added sugar are usually high in sugar and calories, which can increase the risk of tooth decay and contribute to weight gain if you eat them too often, while providing few other nutrients.

Fruit, vegetables, pulses and starchy foods (especially wholegrain varieties) provide a wider range of nutrients (such as vitamins and minerals) which can benefit your health. The fibre in these foods can help to keep your bowels healthy and can help you feel full for longer, which means we're less likely to overeat. 

Sian says: “Cutting out a whole food group (such as starchy foods) as some diets recommend could put your health at risk because as well as cutting out the body’s main source of energy you’d be cutting back essential nutrients like B vitamins, zinc and iron from your diet.” 

Can eating low GI (glycaemic index) foods help me lose weight?

The glycaemic index (GI) is a rating system for foods containing carbohydrates. It shows how quickly each food affects glucose (sugar) levels in your blood when that food is eaten on its own. Some low GI foods, such as wholegrain foods, fruit, vegetables, beans and lentils are foods we should eat as part of a healthy balanced diet. However, using GI to decide whether foods or a combination of foods are healthy or can help with weight reduction can be misleading.

Although low GI foods cause blood sugar levels to rise and fall slowly and therefore may help you to feel fuller for longer, not all low GI foods are healthy. For example, watermelon and parsnips are high GI foods, while chocolate cake has a lower GI value. Therefore, relying on GI alone is not a reliable way to decide whether foods or combinations of foods are healthy or will help you to lose weight.

Do carbs make you fat?

If Dr Atkins has instilled one message into our weight-conscious minds, it is that carbs are fattening. Any food can be fattening if you overeat. It doesn't seem to matter a whole lot whether your diet is high in fat or carbs, but how much you eat in total. In fact, gram for gram, starchy foods contain fewer than half the calories of fat. Wholegrain varieties of starchy foods and potatoes eaten with their skins on are good sources of fibre. Fibre can help you to feel full, which means you're less likely to overeat and put on weight. However, foods high in sugar are often high in calories and eating these foods too often can contribute to you becoming overweight.

“When people cut out carbs and lose weight, it’s not just carbs they’re cutting out, they’re cutting out the high-calorie ingredients mixed in or eaten with it such as butter, cheese, cream, sugar and oil,” says Sian. "Eating too many calories – whether they are carbs, protein or fat – will contribute to weight gain.”

To maintain a healthy weight, we are advised to cut down on sugary foods in favour of fruit, vegetables, pulses, wholegrain starchy foods and potatoes with skins on, while still keeping a watchful eye on portion size. 

Are carbs bad for our health?

Wheat and grains in general are the latest scourge of the health world. Grains, including wholegrains, have been blamed for a multiplicity of ills from dandruff, diabetes and dementia, to arthritis, schizophrenia and obesity.

A new market has sprung up on the back of the "wheat-is-evil" trend, including expensive gluten-free products and a wide range of grain and gluten-free diets. However, unless you have a diagnosed health condition such as wheat allergy, wheat sensitivity or coeliac disease, the evidence for cutting out wheat and other grains from your diet is very weak. Grains, especially wholegrains, are an important part of a healthy balanced diet. All types of grains provide carbs, vitamins and minerals. Grains are also naturally low in fat.

Can we survive without carbs?

While we can most certainly survive without sugar, it would be quite difficult to eliminate carbs entirely from your diet. Carbs are the body's main source of energy. In the absence of carbs, your body will use protein and fat for energy.

However, cutting out starchy foods from your diet could put you at increased risk of deficiency of certain nutrients leading to health problems (see above), unless you're able to make up for the nutritional shortfall with healthy substitutes.

It may also be hard to get enough fibre which is important for a healthy digestive system and to prevent constipation. Healthy sources of carbs such as starchy foods, vegetables, fruits, legumes and dairy products are an important source of nutrients such as calcium, iron and B vitamins.

Cutting out carbohydrates and replacing those calories with fats and higher fat sources of protein could increase your intake of saturated fat, which can raise your cholesterol which is a risk factor for  heart disease. 

Try to limit the amount of sugary foods you eat and instead include healthier sources of carbs in your diet such as wholegrains, vegetables, fruits, legumes and lower fat dairy products. Read the British Dietetic Association's review of low-carb diets, including the paleo, Dukan, Atkins, and South Beach diets.

What’s the role of carbs in exercise?

Carbs, fat and protein all provide energy, but exercising muscles rely on carbohydrates as their main source of fuel. However, muscles have limited carb stores (glycogen) and they need to be topped up regularly to keep your energy up. A diet low in carbs can lead to a lack of energy during exercise, early fatigue and delayed recovery. Fat and protein are harder to turn into energy than carbs, which means you may feel low on energy during your exercise session.

http://www.nhs.uk/Livewell/loseweight/Pages/the-truth-about-carbs.aspx

What's your BMI?

Body mass index (BMI) is a good way to check if you're a healthy weight. Use our healthy weight calculator to find out your BMI, and get helpful information and advice.

Check your BMI or that of your child or other family members using our BMI healthy weight calculator. This tool can be used for adults and children aged two or above. Once it has calculated your BMI, it will direct you to relevant content on NHS Choices.

For adults, BMI is a measure of whether you're a healthy weight for your height.

For children aged two and over, BMI centile is used. This is a measure of whether the child is a healthy weight for their height, age and sex.

If you have a BMI above the healthy range you are at raised risk of the serious health problems linked to being overweight, such as type 2 diabetes, heart disease and certain cancers. In children, BMI centile indicates whether the child is a healthy weight.

You can go straight to information on:

• BMI for adults
• BMI for children

Who can use BMI and BMI centile?

BMI is the best assessment of weight in adults, and BMI centile is the best assessment for children aged two and over.

Download Losing weight: Getting started, a 12-week weight loss guide combining advice on healthier eating and physical activity.

Some adults who have a lot of muscle may have a BMI above the healthy range. For example, professional rugby players can have an "obese" BMI result despite having very little body fat. However, this will not apply to most people.

BMI for adults

BMI takes into account that people come in different shapes and sizes. That's why a range of BMIs is considered healthy for an adult of any given height. 

A BMI above the healthy range indicates that you're heavier than is healthy for your height.

The ranges below only apply to adults. BMI results are interpreted differently for children.

• BMI below 18.5: a score this low means that you may be underweight. There are a number of possible reasons for this. Your GP can help you find out more, and achieve a healthy weight.You can learn more by reading Nutrition for underweight adults.
• BMI between 18.5-24.9: this is a healthy range. It shows that you're a healthy weight for your height. However, it's still important to eat a healthy, balanced diet and include physical activity in your daily life if you want to maintain a healthy weight.
• BMI score of 25 or more: your BMI is above the ideal range and this score means you may be overweight. This means that you're heavier than is healthy for someone of your height. Excess weight can put you at increased risk of heart disease, stroke and type 2 diabetes. It’s time to take action. See the section below for the next step, and learn more in our Lose weight section. 
• BMI of 30 or more: a BMI above 30 is classified as obese. Being obese puts you at a raised risk of health problems such as heart disease, stroke and type 2 diabetes. Losing weight will bring significant health improvements, and your GP can help. See the section below and learn more inLose weight. 

Ethnicity, BMI and diabetes risk

New BMI advice was issued in July 2013 by the National Institute for Health and Care Excellence (NICE) to south Asian and Chinese adults, who have a higher risk of developing type 2 diabetes than white populations. These groups are advised to maintain a BMI lower than the standard 25.

The advice is: 

• BMI of 23: Asians with a BMI score of 23 or more are at increased risk of developing type 2 diabetes. 
• BMI of 27.5: Asians with a BMI of 27.5 or more are at high risk of developing type 2 diabetes. 

Although the evidence is less clear-cut, black people and other minority groups are also advised to maintain a BMI below 25 to reduce their risk of type 2 diabetes.

If you're overweight

If your BMI shows that you're overweight or obese it's time to take action. There’s lots of information, advice and support on NHS Choices that can help you.

• Lose weight has information and advice on achieving a healthy weight
• Food and diet contains information and advice on healthy eating
• Health and fitness is full of fun and practical ideas to help you get into shape

Your GP or practice nurse can also offer advice on lifestyle changes, and may refer you to a weight loss group or discuss other treatments. Find out more in How your GP can help.

They may also measure your waist circumference. This can provide further information on your risk of certain health conditions, such as type 2 diabetes and heart disease. You can learn more by reading Why body shape matters.

Why lose weight?

For adults who are overweight or obese, losing even a little excess weight has health benefits. You’ll lower your risk of serious health problems such as heart disease, stroke, high blood pressure and type 2 diabetes.

Weight loss can also improve back and joint pain. Most people feel better when they lose excess weight.

The key is to make small, long-lasting changes to your lifestyle. If you are overweight or obese, changing your lifestyle so that you eat fewer calories can help you to become a healthier weight. Combining these changes with increased physical activity is the best approach.

To start with, you can cut down on excess calories by swapping high-calorie meals and snacks for healthier alternatives. Read Healthy food swaps to learn more.

Physical activity is an important part of losing weight, as long as it is combined with eating fewer calories. The amount of physical activity that is recommended depends on your age. Adults aged between 19 and 64 should get at least 150 minutes of moderate-intensity aerobic physical activity – such as fast walking or cycling – a week. Adults who are overweight are likely to need to do more than this to lose weight. If it's been a while since you've done any activity you should aim to build up to this recommendation gradually. Find out more in Benefits of exercise.

For more ideas on how to get you and your family active, visitChange4Life.

Height and weight chart

You can also use the height and weight chart to check if you're a healthy weight for your height. The chart is only suitable for adult men and women.

BMI for children

BMI results are interpreted differently for children.

When interpreting BMI for a child, health professionals look at a child's weight in relation to their height, age and sex. The result is called the child’s BMI centile. BMI centile is a good way of telling whether a child is a healthy weight, and is used by healthcare professionals.

Using your child’s BMI centile, a healthcare professional can tell whether they're growing as expected. You may have done something similar when your child was a baby, using the growth charts in the Personal Child Health Record ("red book").

Once your child’s BMI centile has been calculated, they will be in one of four categories:

• underweight: below 2nd BMI centile
• healthy weight: between the 2nd and 90th BMI centile
• overweight: between 91st and to 97th BMI centile
• obese: at or above 98th BMI centile. This BMI centile category is called "very overweight" in letters that are sent by the National Child Measurement Programme.

Most children should fall in the healthy weight range. A BMI at or above the 91st centile is likely to indicate your child has an increased risk of obesity-related health problems.

Some medical conditions or treatments may mean that BMI centile is not the best way to measure whether your child is a healthy weight. Your GP or other health professional can discuss this with you.

If your child is overweight

Research shows that children who are overweight or obese have a higher risk of ill health during childhood and in later life. If your child is overweight, it’s time to take action.

A GP or practice nurse can give advice and support on helping your child achieve a healthy weight as they grow. Find out more in When your child is overweight.

http://www.nhs.uk/Livewell/loseweight/Pages/BodyMassIndex.aspx