The BeYou Blog

Eat Better, Move Better, Feel Better

Category: Diet (page 1 of 2)

What should you eat after a HIIT session to refuel your body?

What should you eat after a HIIT session to refuel your body?

After a good sweaty workout such as a heavy HIIT session with high heart rates, your body needs to be refueled with high-protein, antioxidant-rich foods.

What is a HIIT session? In case you don’t know this type of workout, HIIT can be defined as a workout with short bursts of high-intensity exercises followed by short rest periods. According to some studies, HIIT has been linked to weight loss and strengthen your muscle.

However, if you add it to your routine, it is important to pair it with the right nutrition to replace the energy lost during your workout, ideally no later than 60 to 90 minutes after your workout. Discover which foods to eat to refuel your body:

  • Eggs

Eggs are one of the best foods after a workout as they contain a high amount of protein (around 7 grams per egg)  and healthy fats (around 5 grams per egg). Moreover, eggs contain all nine of the essential amino acids, which have been linked to aiding in muscle recovery. Eggs also contain B vitamins, which can aid in energy production. There is a variety of ways to eat eggs (scrambled, hard-boiled, ..).

  • Blueberries

Blueberries are rich in fiber, vitamins, protein, and antioxidants.  Eating blueberries after a workout has been linked to accelerated muscle recovery time. There are great in a smoothie for example or paired with yogurt or kefir.

  • Avocado

Avocado is an excellent source of magnesium which is linked to better muscle recovery. It also contains potassium and is loaded with folates and vitamins C, K, and B-6 which can help reduce inflammation in the body.

  • Green leafy vegetables

Green leafy vegetables (kale, spinach, arugula, watercress, etc) are full of vitamins, minerals, antioxidants, and fiber and they are also low in calories. The antioxidants can help to minimize the free radicals that may be released during HIIT training.

  • Protein powder

Another option could be to opt for high-quality protein powder, it’s a great grab-and-go option and it keeps you fuller for longer. But try to keep the sugar content below 6 to 8 grams per serving.

 

8 Signs You Need to See a Therapist Food

Nowadays, our society has a general obsession with weight that makes us conscious of what we are eating (which is not a bad thing) and feel guilty for eating not healthy. We can see this problem totally harmless as it affects a lot of people, but in reality, this is not. On the contrary, this focus on food and bodies can lead to unhealthy fixations. Hopefully, you can easily fix these fixations for example by seeing a therapist food.

If you recognize yourself with some points of the following list, so often that it’s interfering with your daily life, it may be time to talk about it with someone you trust ( friend, family member or even a therapist food).

 

  • You can’t stop thinking about food and/or your weight.

Even it is totally normal to think about food or about your body sometimes, it should not interfere with your daily functioning or give you concerns (anxiety, guilt, shame) for example if you are always thinking about your next meal, or your next workout to lose the calories of your lunch.

 

  • You don’t like to eat in front of other people

This happens commonly with people with anorexia nervosa or bulimia nervosa. They prefer not to eat in front of people in order not to be criticized. Even if you don’t have an eating disorder, you might experience stress or anxiety to eat in front of other people.

 

  • You are obsessed with healthy foods.

Orthorexia is an eating disorder characterized by a need to eat only clean or pure foods and becoming stressed when no health food is available. The problem appears when there is a misunderstanding of what is truly healthy and doesn’t allow you to eat the food you love again.

 

  • You have compulsive or stressful reactions with food

A lot of people like to eat their meals in a particular way (for example you like to eat the vegetables first). We can call it “food rituals”. The only fact to stop the ritual can cause stress and anxiety.

 

  • You are severely restricting calories

Constantly counting the number of calories you are eating can represent an eating disorder. It can be dangerous if you are skipping meals in order to save calories.

 

  • You can’t control how much you eat

This involves repeated episodes of eating a big quantity of food past the point of fullness, following by a feeling of disgust, depression, or guilt.

If you recognize yourself in some of these points, consider that talking about it and understanding that this is a problem in your daily life is already a big step.

Source: https://www.self.com/

Why I am gaining weight even when I exercise?

Why I am gaining weight even when I exercise?

If you have the feeling that you are gaining weight whereas you are exercising, read this article, it will make you feel better!

Many things can affect your ability to lose weight, such as:

  • Food choices: Diet is one of the most important factors in maintaining a healthy weight. Try to eat more protein-rich foods, fibrous vegetables, healthy fats.
  • Activity level
  • Genetics
  • Age

Stress can also affect your weight loss, and over-exercising can lead to stress-related hormonal fluctuations that may make weight loss harder.

Although getting the right amount of physical activity is important for your overall health, overtraining and not getting adequate rest between your workouts can keep you from losing weight. This is why balancing exercise with recovery periods is critical.

Overtraining — especially physically demanding cardiovascular activity, such as a marathon or triathlon training — may increase levels of cortisol, a hormone released in response to stress.

Elevated cortisol levels have been associated with:

  • weight gain
  • sleep disturbances
  • increased inflammation
  • excess belly fat (even in lean people)

Elevated cortisol levels drive hunger and cravings for tasty junk foods, which is why chronically elevated levels can lead to weight gain or prevent weight loss.

Our tips:

  • cutting down on training sessions
  • giving your body time to recuperate between workouts
  • adding cortisol-reducing activities to your routine, such as yoga or meditation

Menopause transition (perimenopause) typically begins in your mid-40s. Studies show that hormonal fluctuations during this time may lead to weight gain, especially in your abdominal area.

Source: https://www.healthline.com/

20 Toppings for a 100% Healthy Salad !

20 toppings for a 100% healthy salad !

Generally, salads are prepared by mixing lettuce or mixed greens (arugula, kale, spinach, etc) with some toppings of your choice and a dressing. You can add a variety of possible foods to your healthy salad, so let’s figure out which salad toppings are the healthiest! 🥗

  • Chopped Raw Vegetables

Carrots, onions, cucumbers, celery, mushrooms, and broccoli finely chopped are the perfect toppings for your heathly salad! They are packed with fiber, plant compounds, and much more health benefits!

  • Nuts and Seeds 🥜

Pistachios, walnuts, pumpkin seeds, almonds, peanuts and chia seeds are really nutritious! Opt for nuts and seeds without any added salt, sugar or preservatives.

  • Dried Fruit

Cranberries, apricots, mango or raisins are delicious in salads and will bring you a lot of vitamins A and fiber. Look for dried fruits with not any other ingredient added.

  • Whole Grains

Brown rice, quinoa, farro, and barley will allow you to add texture and flavor to your salad. Whole grains will help you avoid cravings during the day and be satisfied after eating.

  • Beans and Legumes
  • Fresh Fruit 🍐🍊🍓
  • Shredded Hard Cheeses

Cheddar, Gouda, parmesan, and manchego will add flavor to your salads and are also nutritious. Parmesan provides important nutrients for bone health and blood clotting.

  • Roasted Vegetables
  • Hard-Boiled Eggs
  • Fresh Herbs

The best fresh herbs for your salads are basil, mint, rosemary, parsley, sage, and cilantro.

  • Leftover Meat

Meat is charged with vitamins, minerals and high-quality protein that will make you feel full and satisfied.

  • Seafood

Salmon, cod, halibut, shrimp, lobster, and sardines are incredibly rich in protein, omega-3 fatty acids, vitamins, and minerals. Seafood can boost heart health and brain function.

  • Avocados
  • Soft Cheeses

Fresh mozzarella, feta, ricotta, goat, bleu and burrata are excellent salad toppings, providing protein, calcium and other important micronutrients.

  • Corn and Salsa
  • Tofu and Edamame

An excellent source of protein for vegans and vegetarians.

  • Olives

Adding toppings to your salads may help you to boost your nutrition while adding flavor to these mixed greens. 🥗

Source: https://www.healthline.com

 

The perfect grocery list to combine vegetarian diet with weight loss

The perfect grocery list to combine vegetarian diet with weight loss

A vegetarian is a person who abstains from eating meat, including fish and seafood because she cares about animal welfare and the environment (or for health reasons).

Even if you don’t eat meat, it’s vital for your health that you consume enough protein, vitamins, minerals, and dietary fiber. After cutting out meat, you are sometimes more likely to indulge in junk foods (such as french fries, cheese pizza, etc). The good news is that you can learn or to cook easy vegetarian meals in order to reduce hunger and get all the nutrients you need to stay healthy.

We recommend some ingredients to add to your grocery list that are worth your while to keep on hand in the kitchen:

 

Whole grains

Whole grains are cheap and you can keep them for a long time (up to six months!). Whole grains include whole oats, whole-grain barley, bulgur, amaranth, buckwheat or sorghum. But why brown rice is better than white rice for example?

The difference with the brown rice is that it retains the fibrous husk, bran, and germ of the plant which adds the nutty flavor and provides extra dietary fiber as well as vitamins and minerals (magnesium, manganese, and selenium). This is why brown rice will keep you fuller longer (ideal for weight loss).

We recommend combining the whole grain of your choice with some beans in order to receive a complete protein.

 

Legumes and beans

It exists a variety of beans so that you can buy different kinds and keep them on hand. You can soak dry beans in water overnight and cook them the day after. Otherwise, canned beans are great (not high in sodium). Add it to your burrito or salads!

 

Eggs

Eggs are great to have on hand because you have a lot of possibilities to prepare them (by boiling, scrambling or poaching them) and it stays fresh during three to four weeks in the fridge! Even if eggs are high in cholesterol, the cholesterol they contain is healthy (most of the time we call it “good cholesterol”).

 

Vegetables

The best thing for vegetarians when it comes to weight loss is vegetables! They are fresh, rich in fiber and contain lots of vitamins! You can freeze them and they will stay fresh as they come and are often even better than the vegetables you buy at the grocery store!

But keep in mind that in order to lose weight, you should combine a healthy diet with daily physical activity.

 

Why am I still hungry after eating?

Why am I still hungry after eating?

Modern society has created a major shift in the way we live and we eat. With the production of processed food, the stress, the lack of sleep and the never-ending communication on social media, our sensation of hunger has increased and we don’t listen to our body anymore.

Calories in versus calories out

Decreasing your calorie consumption dramatically won’t help you to lose weight and can also be dangerous for your health if your calories intake is lower than the number of calories you need daily (caloric deficit and risk of malnutrition). In general, it is recommended to have a calories intake of minimum 1,300 calories per day, depending on your height, weight, and activity.

If your body has a deficit in certain nutrients, it will increase your hunger (starvation mode). As your body is enduring a caloric deficiency, your metabolism, reproductive function, and brain activity will be slowed so that your body will burn the foods you intake at a slower rate which can explain that you won’t see any weight loss results.

But the fact that you are feeling hungry after eating is not only about calories. The feeling of hunger can also be due to the consumption of processed foods, life distractions (TV, phone, Video games,..) or the fact to eat irregularly.

Integrate the good foods in your diet

A lot of people are feeling hungry after eating because they didn’t eat the right foods. We suggest to include protein and fiber in every meal or snack in order to feel satiated.

Reduce sweet foods

Having a sweet meal such as carbs, will open your hunger. Always pair your carbs with protein or healthy fat.

Be aware that you are eating

Everybody has already experienced a TV-dinner time during which your entire meal has disappeared without realizing you ate it. And you are wondering: Why I am still hungry? This is due to the fact that your brain didn’t register that you ate a meal because you were too focused on that tv show. The same happens when you are eating at your desk in the office while working!

Focusing on what you eat and taking the time to eat slowly may help decrease the feeling of hunger after eating.

Avoid processed foods

In order to make you consume more, food companies add sugar, salt and/or fat in the foods so that it lets your body wanting for more.

 

The Best Food To Eat In October

The Best Food To Eat In October

Each month and season has its own products. As it is always better to eat seasonal products (freshness, better taste, and quality), we have prepared for you a list of the best food to consume during the month of October.

🔸Beets

We admit that beets are not the most loved vegetables but beets can be delicious if you roasted them, if you serve them in a salad or even mixed in a homemade beet hummus!

 

🔸Broccoli

Steamed, boiled or grilled, broccoli can be integrated into a lot of dishes! Moreover, broccoli is a great source of vitamins K and C, folate, potassium and fiber which may help to reduce inflammation, lower cholesterol and improve heart health.

 

🔸Figs

Figs are one of the sweetest fruits and are rich in fiber and antioxidants! Figs combine perfectly with a creamy goat cheese and some crunchy pine nuts.

 

🔸Cucumber

You can integrate cucumbers into almost every dish: salads, sandwiches, tabbouleh, quinoa, etc.

 

🔸Leeks

The colder months are arriving and we will be happy to warm up with a leek and potato soup! Beyond the comfort, the leek soup also offers a variety of benefits for your health: reinforce bones, increase weight loss, improve heart health and vision.

 

🔸Pears

Pears are known to boost the immune system, improve digestion and clear your skin. Pears are a great combination with blue cheese or goat cheese, walnuts and balsamic as a part of a salad.

 

🔸Pumpkin

How would be the month of October and Halloween without its pumpkins? As part of a soup or grilled with olive oil, feta and oregano, pumpkins are deliciouuuus!

 

🔸Sweet potato

We all have heard the hype about sweet potato. Sweet potatoes are now essentials pieces to have in the kitchen! Our favorite way to eat it is toasted with a mashed avocado on it! Yummy!  

 

Now that you have a selection of the best food to eat in October, you are ready to prepare your shopping list and hit the supermarket!

 

How to lose belly fat? 6 tips proven by science

How to lose belly fat? 6 tips proven by science

Besides the fact that having a belly fat can really look bad, having lots of fat in this area is also strongly linked to diseases such as type 2 diabetes and heart disease. Indeed, having a flat tummy has lots of benefits for your health!

How to know if you have abdominal obesity? If the circumference around your waist is above 102 cm for men and 88 cm for women, that means that you should have a look to 6 following proven strategies to eliminate belly fat!

 

🔸Banish sugar and sugar-sweetened drinks

The consumption of sugar is one of the main cause of excess fat in the belly. Studies have shown that eating a lot of added sugar will force your liver to turn the overloaded fructose into fat.

Liquid sugar is even worse: when you drink sweetened beverages (fruit juices, sugary sodas, sports drinks), you will eat more calories. Indeed, a study demonstrated that sugar-sweetened beverages may increase the risk of obesity in children to 60%.

So our advice is to reduce the amount of sugar you are eating and to banish sugary drinks forever.

 

🔸Eat more protein

Increasing the amount of protein in your diet can boost your metabolism and reduce hunger and cravings which can significantly help you to lose weight. Different studies have shown that protein may help to reduce belly fat accumulation and that people who ate more protein, had much less belly fat.

So our tip is to integrate more high-protein foods into your diets such as eggs, fish, seafood, legumes, nuts, or meat.

 

🔸Cut carbs from your diet

Eliminating carbs from your diet or at least reducing your amount of carbs to 50 grams per day is very effective to lose fat. A study has shown that people who cut carbs, have a smaller appetite and lose more weight.

Studies have shown that low-carb diets specifically target the fat in the belly and around the liver.

So our advice is to reduce the amount of refined carbs from your diet (sugar, candy, white bread, etc).  

 

🔸Eat foods rich in viscous fiber

Soluble and viscous fibers may effectively help to reduce the amount of belly fat. A study demonstrated that an intake of 14 grams of fiber per day was linked to a 10% decrease in calories and a weight loss of 2kg over 4 months.

How to get more fiber? Eat a lot of plant-based foods like vegetables, fruits, legumes, and whole oats.

 

🔸Exercise

Exercising is the best thing you can do to: burn belly fat, reduce inflammation, lower blood sugar levels and avoid disease. However, there is no point to do endless amounts of abdominal exercises because losing fat in one area is not possible.

Then, what type of exercise? Aerobic exercises (walking, running, swimming) are very effective in belly fat reductions.

 

🔸Track what you eat

In order to really know what you are really eating and optimize your diet, tracking your food intake is important. You don’t have to do it during your whole life but just doing it for a few days can help you to have more control and to get closer to your goals. 

Let’s do this! 

 

4 ways to recover after eating too much

 

4 ways to recover after eating too much

Even the healthiest people may go through some overeating periods during which they eat too many sweets, snacks, or fatty burgers. The reason? Too much work or stress, too many office events, weddings, birthdays… Every opportunity is good to break your diet!

The problem happens when you associate this type of food with these events and occasions (bad habits). For example, every time you are under stress or you are tired, you will eat a pint of ice cream to “feel better”. And the worst, is that this type of pleasure is ephemeral.

The solution to get back on the right track is not by depriving yourself.

Find out our tips to establish achievable goals and recover after eating too much: 

🔸Change your way of thinking

Depriving yourself of the “unhealthy” foods you love, and being frustrated is not the solution. You have to maintain a balance: find a healthy way to eat your favorite meal. For example, replacing the butter with coconut oil or extra virgin oil is a good step.

Fix objectives you can achieve: for example, one healthy meal by day in the first instance. 

🔸Increase your intake of fiber-rich foods

If you eat foods rich in fibers as well as a variety of vegetables, fruits, whole grains, beans, and other plant-based proteins, you will feel full longer which reduces hunger and may help you lose weight. In addition, most of the time, the foods rich in fibers are also rich in antioxidants, which can help treat inflammations in the body caused by stress due to unhealthy eating habits.

We recommend the green smoothie bowl, rich in fibers and low in sugar to reset your body after overeating.

🔸Follow a meal plan

The best strategy to fight overeating is to create a meal plan that includes your breakfast, lunch, dinner, even dessert and healthy snacks for every single day. Prepare a shopping list for the all week, you will be less tempted to buy unhealthy foods and it will help you to have more control over what you eat.

🔸Move

There is no secret: nutrition and sport go hand in hand. If you eat too much, your metabolism will slow down because you are consuming more calories than you are burning. By working out, your body understands how to use carbs and fats efficiently.

Moreover, exercising can help you to reduce stress and can help reset your body for new healthy habits.

 

Losing weight: 10 morning habits to get into

Losing weight: 10 morning habits to get into

Losing weight, no matter what objectives you have, may be a hard thing to achieve, specifically if it involves a complete change of your current lifestyle. In fact, people making smaller changes in their routine have reached better results. The change has to be done steps by steps.

Here are 10 simple morning habits you can get into in order to reach your weight loss goal.

  1. High-protein Breakfast

Studies have shown that having a high-protein breakfast can help to lose weight by increasing fullness, reducing craving and ghrelin levels (the hunger hormone responsible for increasing appetite). A good example of high-protein breakfast is eggs, yogurt, cottage cheese, nuts, and chia seeds.

2. Water, water and water

Drinking a lot of water throughout the day has been associated to better results in weight loss and can help reduce appetite. Start the day by drinking one or two glasses of water before breakfast in order to boost weight loss (easy!).

Water can help increase the number of calories your body is burning and reduce the number of calories you are consuming at breakfast.

A study on overweight women demonstrated that they lost 4.4 pounds (2kg) more over one year just by increasing their water intake to one liter per day.

 3. Weigh Yourself

Weighing yourself daily can increase your motivation and give you a better control on your weight evolution (increase restraint). Studies prove that controlling the weight can increase weight loss. Weigh yourself preferably when you wake up.

4. Sunbathe

Get some sun will provide you with all the vitamin D you needs, which can increase weight loss. Having breakfast in a terrace would be perfect but this becomes harder in winter. However, a study has shown that even simple exposure to light can have an influence on weight.

5. Connect with your senses

The practice of mindfulness can help increase weight loss and promote healthy habits. How can you practise it? When you wake up, spend 5 minutes in your room and connect with your senses.

6. Move

Doing a few physical exercises directly after going out of your bed may increase satiety and improve blood sugar control.

7. Plan your lunch

The quality of your diet will be improved if you prepare a meal plan with home-cooked meals. Planning will make you do better food choices (quality and variety) and has been shown to increase weight loss.

8. Sleep well and longer

Sleeping bad may increase appetite and cravings. 

9. Go to work by bike or by foot

If you have the possibility to go to work by bike or by foot, do it! Even a few times per week, it will boost your weight loss!

10. Track what you eat

Tracking your food intake may help increase weight loss by having more control over what you eat. You can buy a diary or use an app to record your daily intake. 

 

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