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Saturday, April 18, 2020

Beetroot Juice And Weight Loss



Beetroot juice is best for weight loss. Beets are loaded with vitamin C, dietary fiber, nitrates, betanin, and folate (1). These nutrients can help you lose weight, may lower blood pressure, boost immunity, and offer many other benefits (2). Read on to know how to lose weight with beetroot juice, how to prepare beetroot juice for weight loss, and beetroot juice benefits.

Beetroot Juice For Weight loss – 5 Simple Recipes With Benefits


1. Carrot And Beetroot Juice For Weight Loss
Carrot And Beetroot Juice For Weight Loss
Shutterstock
Prep Time: 7 min Cook Time: 3 min Total Time: 10 min Serves: 2
Ingredients
  • 1 ½ cup cubed beetroot
  • 1 ½ cup cubed carrot
  • ¼ cup water
  • 4 tablespoons lemon juice
  • A pinch of pink Himalayan salt
  • A handful of mint leaves
How To Prepare
  1. Toss the carrots, beetroot, and mint leaves into a blender and blitz it.
  2. Add ¼ cup water, lemon juice, and pink Himalayan salt.
  3. Stir well and pour into two glasses.
Benefits Of Carrot And Beetroot Juice
Carrot and beetroot are low in calories (1), (3). Reduced calorie intake with the consumption of more vegetables is an effective way to lose weight (4). The dietary fiber in carrot and beetroot promotes weight loss by providing satiety (the feeling of fullness) without increasing calorie intake (5).

2. ABC (Apple-Beetroot-Carrot) Juice For Weight Loss


ABC (Apple-Beetroot-Carrot) Juice For Weight Loss
Shutterstock
Prep Time: 7 min Cook Time: 3 min Total Time: 10 min Serves: 1
Ingredients
  • ¼ cup water
  • 1 cubed apple
  • 1 cubed beetroot
  • 1 large cubed carrot
  • 2 tablespoons lemon juice
How To Prepare
  1. Add all the ingredients in a blender.
  2. Blend until smooth. You can add more water to adjust the consistency.
  3. Do not strain the juice.
  4. Stir well and drink.
Benefits Of ABC Juice
Apples, beetroots, and carrots are low in calories and high in fiber (1), (3), (6). Fruits and veggies that are rich in fiber and have low to moderate energy density are good for weight loss (7). A study was conducted at the University of California (Los Angeles) that involved the participants going on a 3-day vegetable/fruit juice diet. The results showed a significant improvement in intestinal microbiota (bacterial flora beneficial for the gut) associated with weight loss (8).

3. Lime And Beetroot Juice (Chukandar) For Weight Loss


Lime And Beetroot Juice (Chukandar) For Weight Loss
Shutterstock
Prep Time: 7 min Cook Time: 2 min Total Time: 9 min Serves: 2
Ingredients
  • 1 cup cubed beetroots
  • 4 tablespoons lime juice
  • ¼ cup water
  • A pinch of pink Himalayan salt
How To Prepare
  1. Toss the beetroot cubes into a juicer and blitz it.
  2. Add ¼ cup water and stir it.
  3. Pour the juice into two glasses.
  4. Add 2 tablespoons of lime juice and a pinch of pink Himalayan salt in each glass.
  5. Stir and drink.
Benefits of Beetroot Juice
1 cup of raw beetroot contains 3.8 g of g of fiber, which promotes satiety and is effective for weight loss (1), (5). Do not strain the juice before drinking it. You may, however, add water to get the desired consistency. This low-calorie, high-fiber juice is a great option for a morning smoothie to kickstart your weight loss journey.

4. Celery And Beetroot Juice For Weight Loss


Celery And Beetroot Juice For Weight Loss
Shutterstock
Prep Time: 5 min Cook Time: 2 min Total Time: 7 min Serves: 1
Ingredients
  • ½ cubed beetroot
  • ½ cup chopped celery
  • 2 tablespoons lime juice
  • A pinch of pink Himalayan salt
How To Prepare
  1. Toss the beetroot and celery into a blender and give it a spin.
  2. Pour it into a glass and add lime juice and pink Himalayan salt.
  3. Stir well before drinking.
Benefits Of Celery And Beetroot Juice
Celery is extremely low in calories and high in water content (8). Thus, it is ideal for weight loss when combined with beetroot, which is high in fiber (5). Foods with high water and fiber content and low energy density are extremely beneficial for weight loss (9).

5. Grapefruit And Beetroot Juice For Weight Loss


Grapefruit And Beetroot Juice For Weight Loss
Shutterstock
Prep Time: 7 min Cook Time: 3 min Total Time: 10 min Serves: 1
Ingredients
  • ½ grapefruit
  • ½ cubed beetroot
  • ½ teaspoon honey
  • A pinch of pink Himalayan salt
How To Prepare
  1. Blend the beetroot and grapefruit.
  2. Pour it into a glass.
  3. Add honey and a pinch of pink Himalayan salt.
  4. Stir well before drinking.
Benefits Of Grapefruit And Beetroot Juice
Grapefruit is low in calories and contains a decent amount of fiber (10). Studies showed that fruits high in fiber are beneficial in inducing the feeling of fullness and delaying stomach emptying, which promotes weight loss (11). In a study conducted at the Vanderbilt University, it was found that the participants with obesity experienced that the consumption of grapefruit or grapefruit juice for two weeks resulted in 7.1% reduction in overall weight (12).



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Weight Loss Don’ts & Tips



8 Weight Loss Don’ts To Watch Out For

1. Not Having A Big Enough Motivator

Like most goals in life, it’s important to have a “why” that’s bigger than your “why not” if you want to be successful at losing weight. This will help to ensure that your excuses don’t stop you from getting in that early morning gym session or evening run.
Money has been proven to be a simple yet powerful and effective motivator. Think about it – it’s what makes you keep on showing up to work each day even if you’d rather just stay in bed!
HealthyWage is an awesome company that has partnered with the likes of Kobe Bryant to encourage people to lose weight by providing a financial reward when they achieve their weight loss goals. You can complete a personal weight loss challenge or get a group together and compete as a team.

2. Skipping breakfast

I’m sure you’ve heard it before:
Breakfast is the most important meal of the day.
Eating a healthy, nutritious breakfast will help to restore our glucose levels, provide energy for the day, and reduce the risk of type-2 diabetes and heart disease.
In addition to this, a study published in the American Journal of Epidemiology reported that people who skip breakfast are more likely to be obese.
However, eating breakfast won’t provide any of these health benefits if it’s full of junky carbs and trans-fats, and loaded with sugar. (Doughnuts, unfortunately, fall under this category.)
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3. Weekend bingeing

While it’s usually ok to have the occasional treat, all of your weekday progress can be completely thrown out of the window if you binge over the weekend.
A study in the Journal of the Academy of Nutrition and Dietetics found that the typical non-chain restaurant meal contained 1205 calories.
American, Italian and Chinese cuisine fared even worse, with the average meal containing 1495 calories.
The amount of calories you need to consume varies based on age, gender, activity level and weight-related goals. However, it’s generally recommended that the average female consume about 2000 calories to maintain weight and 1500 calories if weight-loss is the goal.
A 1495 calorie meal leaves just 5 calories for the entire day, which is neither healthy, nor realistic.

4. Drinking your calories

In a study by the American Journal of Clinical Nutrition, it was reported that the energy (i.e.) calorie intake from beverages “represents 21% of of total daily energy intake in the general American population.”
What exactly does this mean?
This means that 21% of the calories that you’re consuming every day are coming not from the food you’re eating, but the drinks you’re consuming.
And a large amount of this is from artificially sweetened beverages like soda, fruit juices, energy drinks, and alcohol.
These types of drinks contain no nutrients and provide next-to-no satiety, meaning that you are left feeling hungry, despite consuming a large amount of calories.
So, what should your beverage of choice be?
Water. If you’re not a fan of the taste of water, try flavoring it with lemon, fresh berries, or cucumber. You can get this infusion water bottle for cheap on Amazon.
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5. Not getting enough sleep

Experts recommend for optimal cognitive function, adults should get between 7-9 hours of sleep every night.
But a 2013 Gallup poll found that 40% of Americans get less than 7 hours sleep, with the average amount of shut-eye being just 6.8 hours.
In addition to impaired cognitive function, a lack of sleep can also contribute to weight gain.
A study in the American Journal of Clinical Nutrition found that when participants were sleep-deprived, they consumed more calories (but expended the same amount) than when they received 9 hours of sleep.
A lack of sleep can also slow digestive function and increase cortisol levels, which can lead to overeating.
Here are some tips for getting a good nights sleep:
  • Set a reasonable time to go to bed, and stick to it
  • Unplug – don’t lay in bed on your iPhone or laptop
  • Set the room temperature to 60-67 degrees, which is considered optimal for sleeping
  • Make sure you have a good, supportive mattress and pillow
If you’re unsure of the quality of your sleep, then I recommend investing in a sleep tracker like this one, which monitors how long and how well you sleep.

6. Going “fat-free”

Fat has long been considered the devil when it comes to weight loss. Walk down any aisle in the grocery store and you’ll see “fat-free” advertised on everything from milk to mayonnaise.
But not all fats are created equal. While you definitely want to be avoiding hydrogenated fats, other fats like monounsaturated and polyunsaturated fat are both beneficial to overall health and can contribute to weight loss. Healthy saturated fats such as what’s found in coconut oil is also beneficial for weight loss.
Monounsaturated fats help to lower cholesterol and reduce the risk of coronary heart disease while the polyunsaturated fats found in avocado’s contains essential omega-3 fatty acids, and may lower your risk of heart disease and Type-2 diabetes.
And because fat is highly satiating, it keeps you feeling full for longer, making you less likely to snack on empty calories.

7. Too much cardio, not enough weight-training

Regular cardio is important for weight-loss and essential for building a healthy heart, lungs, and cardiovascular system. Cardio also helps to boost your metabolism, which aids in weight loss.
But there can be too much of a good thing. Spending hours and hours sweating it out on the treadmill does not a lean, fat-burning body make.
In fact, overdoing it on the cardio can actually have the opposite effect. Too much cardio can cause your body to start using your lean muscle mass as a source of fuel (NOT a good thing!)
Less lean muscle mass = lower metabolism and less fat burning.
It’s incredibly important to not only maintain the lean muscle mass that you have, but to also increase your lean muscle mass.
This can be done by making sure you don’t overdo it on the cardio and by incorporating weight-training in to your exercise regime.
Regular weight training will help to build lean muscle mass which means that your calorie burning will increase, even when you’re not exercising.
A personal trainer can help you with setting up a weight training routine, but if that’s not in your budget, check out Aaptiv. I love Aaptiv because it’s like having your own personal trainer with you 24/7, at a fraction of the cost. There are so many excellent workouts, so whether you’re into weights, yoga, running, cycling, elliptical etc., then Aaptiv will likely have an awesome routine!
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8. Avoiding carbs

There’s a common belief that carbs are the devil when it comes to weight loss. This is simply untrue.
Carbohydrates are not the devil – simple, “junky” carbohydrates are the devil.
Our bodies need carbohydrates to function properly – they’re the bodies main source of fuel. The key is to make sure you don’t overeat carbohydrates and that the carbs you do eat are the right kind, not the junky kind.
There are two types of carbohydrates:
  • Simple carbohydrates are sugars, and they’re the type you want to avoid.
Simple carbs are low in fiber and rapidly absorbed into the bloodstream which can causes major spikes in blood sugar levels.
Some examples of simple carbohydrates that you should avoid are candy, refined white bread, pasta, and white rice, soda and sugar.
  • Complex carbohydrates are “good carbs” – they type you want to eat more of.
Unlike simple or “junky” carbs, complex carbohydrates contain fiber and they take longer for the body to break down. Complex carbs provide more sustained energy for the body and don’t cause rapid spikes in blood sugar.








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