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Category: Diet (page 1 of 2)

How to follow a plant-based keto diet ?

In the ’90s, we believed that limiting fat and cholesterol was the key to weight loss and healthy living. But times have changed, and these days various on-trend diets promote eating more healthy fats alongside protein while limiting carbohydrates, particularly of the processed variety (like anything made with white flour or sugar). What better way to improve overall health and lose weight than by eating lots of veggies healthy plant-based fats?

Benefits of Plant-based Keto

The nutritional benefits of a plant-based diet are uncontested. Eating both processed and unprocessed red meat is linked to an increase in death. On the other side, an increased intake of fruits and vegetables is linked with a decrease in chronic disease and body weight. Research has shown that eating more high-quality plant foods and fewer animal foods reduces the risk of heart disease and diabetes.

Foods to Restrict

In general, you want to avoid a lot of starchy and sweet foods including:

  • Grains: quinoa, oats, wheat, rice — especially refined wheat and rice
  • Starchy vegetables: potatoes, winter squash, peas and corn
  • Beans and lentils
  • Sugar, honey, agave and maple syrup
  • High-sugar fruits: bananas, grapes, oranges and pineapple
  • All processed grain foods, sweets and desserts

 

Write this list down, post it in your kitchen and carry it with you when you go out to eat or to the market.

Foods to Focus On

Here’s an abridged list of non-starchy veggies that are keto-friendly:

  • Radishes
  • Spinach
  • Bell pepper
  • Pumpkin
  • Okra
  • Green beans
  • Eggplant
  • Cabbage
  • Bok choy
  • Broccoli
  • Arugula
  • Artichoke
  • Brussels sprouts
  • Carrots
  • Swiss chard
  • Kale

 

Many of these vegetables are good sources of protein as well, which can help dieters fulfill their small, yet important, daily protein quota. When it comes to fats, we recommend healthy plant fats like avocados, olives, coconuts (and their oils), nuts and seeds. Some of the foods you can indulge in include:

  • Coconut cream (sugar-free)
  • Macadamia nuts
  • Pecans
  • Walnuts
  • Hemp seeds
  • Cocoa butter
  • Nut butters
  • Nut cheeses

 

Source: https://www.livestrong.com

How to follow a plant-based keto diet ?

In the ’90s, we believed that limiting fat and cholesterol was the key to weight loss and healthy living. But times have changed, and these days various on-trend diets promote eating more healthy fats alongside protein while limiting carbohydrates, particularly of the processed variety (like anything made with white flour or sugar). What better way to improve overall health and lose weight than by eating lots of veggies healthy plant-based fats?

Benefits of Plant-based Keto

The nutritional benefits of a plant-based diet are uncontested. Eating both processed and unprocessed red meat is linked to an increase in death. On the other side, an increased intake of fruits and vegetables is linked with a decrease in chronic disease and body weight. Research has shown that eating more high-quality plant foods and fewer animal foods reduces the risk of heart disease and diabetes.

Foods to Restrict

In general, you want to avoid a lot of starchy and sweet foods including:

  • Grains: quinoa, oats, wheat, rice — especially refined wheat and rice
  • Starchy vegetables: potatoes, winter squash, peas and corn
  • Beans and lentils
  • Sugar, honey, agave and maple syrup
  • High-sugar fruits: bananas, grapes, oranges and pineapple
  • All processed grain foods, sweets and desserts

 

Write this list down, post it in your kitchen and carry it with you when you go out to eat or to the market.

Foods to Focus On

Here’s an abridged list of non-starchy veggies that are keto-friendly:

  • Radishes
  • Spinach
  • Bell pepper
  • Pumpkin
  • Okra
  • Green beans
  • Eggplant
  • Cabbage
  • Bok choy
  • Broccoli
  • Arugula
  • Artichoke
  • Brussels sprouts
  • Carrots
  • Swiss chard
  • Kale

 

Many of these vegetables are good sources of protein as well, which can help dieters fulfill their small, yet important, daily protein quota. When it comes to fats, we recommend healthy plant fats like avocados, olives, coconuts (and their oils), nuts and seeds. Some of the foods you can indulge in include:

  • Coconut cream (sugar-free)
  • Macadamia nuts
  • Pecans
  • Walnuts
  • Hemp seeds
  • Cocoa butter
  • Nut butters
  • Nut cheeses

 

Source: https://www.livestrong.com

9 Reasons You Don’t Need to Fear Healthy Carbs

Carb intake is one of the most hotly debated topics in nutritional science. Carbs are now accused of causing weight gain, heart disease, and various other problems.

It’s true that junk foods tend to be high in carbs — particularly refined carbs — and that low-carb diets can be incredibly beneficial, especially for weight loss, diabetes, and certain other health conditions. However, not all carb sources are created equal. Refined carbs can be harmful in high amounts, but whole-food sources of carbs are very healthy. In fact, many of the world’s healthiest foods are fairly high in carbs.

Here are 9 reasons why you don’t need to fear all carbs.

1. Carbs Are Not Uniquely Fattening

Scientists once hypothesized that carbs increased the risk of obesity more than fat and protein. Carbs may raise insulin levels, which promotes the storage of calories as fat which increases the risk of obesity. However, no compelling evidence supports the idea that high-carb diets are especially fattening. Nevertheless, healthy low-carb diets have been proven effective for weight loss — at least in the short term (6).

In short, the quality of the carbs you eat is of greater importance than the proportion of carbs in your diet. Thus, you should avoid eating a lot of sugar and other refined carbs, and instead focus on whole, carb-rich foods like fruits, vegetables, roots, and tubers.

2. Early Humans Frequently Ate Carbs

Yet, new evidence indicates that carb-rich foods like root vegetables, legumes, and even grains were cooked and consumed by human ancestors as well, long before they started farming.

3. Gluten Intolerance Affects Few People

A gluten-free diet is necessary for the small number of people with celiac disease or some other types of autoimmune disease or for people with gluten sensitivity or wheat intolerance. However, studies indicate that few people with self-reported gluten sensitivity have this condition at all.

4. Fiber — a Carbohydrate — Is Important for Optimal Health

Most dietary fiber is made of carbohydrates. Eating fiber is good for your health, particularly for heart health and weight management.

5. Gut Bacteria Rely on Carbs for Energy

Eating soluble fiber may play a crucial role in maintaining a healthy balance of gut bacteria.

6. Legumes Are a Superfood — on a Nutrient-To-Cost Basis

Legumes are incredibly healthy and they are naturally high in carbs. They’re rich in protein, fiber, and other valuable nutrients.

7. Cutting Carbs Does Not Improve Exercise Performance

Athletes don’t perform better on low-carb diets than higher-carb ones. Performance is similar for endurance but worse for sprinting if you’ve cut down on carbs.

8. Carbs Don’t Cause Brain Damage

There is no evidence linking whole carb sources to brain damage or diseases like Alzheimer’s. In fact, the Mediterranean diet, which is rich in whole grains, is linked to improved brain health.

9. The World’s Longest-Lived Populations Eat Plenty of Carbs

Source: https://www.healthline.com

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!

 

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