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Nutrition

  • Top Five Healthiest Lebanese Dishes

    Written by guest author Talar Demirdjian  We all know that as Lebanese we’re blessed with a great variety of colorful and delicious food. In Lebanon, we have the best of what the Mediterranean can offer, and we take advantage of it at any chance we ...
  • Best Vitamins and Supplements to Take For Mental Focus

    Written by guest author Brenan Quirante Peak nootropics Noopept Nootropic Supplements Some people search for supplements and vitamins to help them improve their memory, cognitive ability and focus. It's not easy focusing on tasks that don't seem i...
  • Does eating late at night cause weight gain?

    Many people have emailed me with the belief that eating late at night is causing them to gain weight. However, this is nothing more than a myth. This old wives' tale propagates that our metabolism slows down at night because we are inactive and there...
  • The Difference Between Water and Sports Beverages

    Written by guest author N.P.Burggraaff Working up a sweat can feel great, especially if you have trained really hard. However, it is also very important to keep hydrated before, during and after your workout. Dehydration during your workout can easi...
  • Ten Reasons to Eat More Avocado

    Written by guest author N.P.Burggraaff Smoothies, salads and dips… you can have it all with avocados. This green fruit's name is derived from the Nahuatl Indian language which ironically means "testicle". Avocado is considered a healthy fat which no...
  • Health Benefits of Salmon

    Written by guest author N.P.Burggraaff Delicious and nutritious Along with being incredibly tasty, salmon offers many health benefits you might not be aware of. Though salmon contains quite a lot of fat, you can indulge without feeling guilty as t...
  • Healthy Eating on a Budget

    Written by guest author N.P.Burggraaff Some readers have emailed the website saying that eating healthy is expensive and this makes it difficult for them to keep up a healthy lifestyle. Even though nutritious food can be very expensive, it is defini...
  • Leptin and How it Facilitates Fat Loss

    Written by guest author N.P.Burggraaff There are countless diets available on the market. A current popular diet is the so called "leptin diet." In this article, I'll explain what leptin is and how you can make leptin work to your advantage. What i...
  • How Healthy is Sushi?

    Written by guest author N.P.Burggraaff Sushi is known to be one of the healthiest meals. Sushi contains some great nutrients like omega 3 from the fatty fish, vitamins from vegetables and minerals from seaweed. Does this mean you can binge on sushi ...
  • 10 Reasons Why You Are Not Losing Weight

    Written by guest author Nynke Burggraaff 1. Olive oil/healthy oils Olive oil is a healthy fat and fits perfectly into a healthy diet. However, although it is a healthy fat, it is also high in calories and can slow down your weight loss if you consu...
  • The Truth About Diet Soda

    Written by guest author Nynke Burggraaff Regular sodas are loaded with sugar Regular sodas are known to contain a LOT of sugar. How much you may ask? Did you know that a can of regular Coke contains 39 grams of sugar? This is equivalent to 3 tables...
  • Glycemic Index Explained

    Written by guest author Nynke Burggraaff I'm sure you've heard a buzz going around about the glycemic index. A lot of people are adjusting their food intake according to low Glycemic Index (GI) values. But what exactly is the glycemic index? Defin...
  • Natural Sugar Alternatives

    Written by guest author Nynke Burggraaff Luckily I am not a sweet tooth, but I know many of you are! The main ingredient to provide sweetness in foods and drinks is of course sugar. There are countless reasons why it would be better to cut out, or a...
  • Is Coconut Oil The New and Improved Olive Oil?

    Written by guest author Nynke Burggraaff For years and years, the media and health gurus have educated us about the countless benefits of olive oil. Olive oil has become a staple in many households and for good reason; it is both healthy and tasty. ...
  • Guilt-free Healthy Snacks

    Snacks help to control our cravings, maintain our blood sugar levels and keep us energized throughout the day. It is recommended that people do not go more than four hours without eating and should always have snacks in-between meals. Many people go...
  • Habits of Successful Dieters

    When it comes to successful fat loss, your hard work will not end once you reach your goal. The next step is to successfully maintain your results with a healthy lifestyle. Here are some tips to help you maintain your weight and avoid relapsing. Lo...
  • How to Read Nutrition Labels

    Deciphering the information found on nutrition labels can be extremely confusing. Here is your quick and easy guide to understanding the basics Serving sizes The serving size always appears at the top of nutrition labels. Serving sizes can be misle...
  • How to suppress your appetite

    One of the hardest things about sticking to a diet is keeping a raging appetite under control. There is nothing more frustrating than being hungry and not being able to eat as much as you’d like. Here are some natural techniques to suppress your appe...
  • Top foods to eat daily

    Many people starting out with a body transformation program might not know the difference between clean food and the junk you should avoid, which means they risk eating food they believe to be healthy when in reality it is causing more harm. Familiar...
  • Low Calorie Diets

    One of the most frustrating aspects of starting a weight loss program is how long it takes to see actual results. Many infomercials try to sell you products and supplements promising fast results, but these are nothing but weight loss scams, or are b...
  • Healthy Fats Explained

    Many people view “fats” as unhealthy and best avoided. They link them to high levels of cholesterol, clogged arteries and major health problems. However, in reality healthy fats are essential for overall health and nutrition, provided you eat the rig...
  • Alcohol & Fat Loss

    One of the hardest things for people to give up during a fat loss program is alcohol. Some people find it impossible to go out and not enjoy a few drinks. The good news is drinking occasionally and in moderation will not likely affect your results; h...
  • How to dine out

    A healthy lifestyle means being healthy no matter where you go. Many people overeat, cheat on their diets or are not aware that they are making poor food choices in restaurants. Many people dine out regularly or eat out often for business meetings an...
  • Eat smarter

    Fat loss expert Tom Venuto proposed a fun and easy method for others to improve their food choices in a free special report he wrote. He suggested categorizing your food choices into grades. If you want to be healthier and leaner, you need to work on...
  • Calculate Calories

    What is a calorie? Calories can be defined as measures of heat energy stored in food. The higher the number of calories in a specific type of food, the more energy will be released to perform biological functions or sustain physical activity. When w...
  • The essentials about protein

    Protein is your body's preferred muscle building fuel and can help you reach super-human levels of leanness.  What is protein and what role does it play in your body? Protein is a combination of essential and nonessential amino acids in the body.  ...
  • Water & Liquid Calories

    Water in our bodies One of most important compounds in our body is water, which constitutes around 60 – 70% of our total bodyweight. Water excretes waste from our cells, aids in digestion and brain functions, transports nutrients around the body and...
  • Carbohydrates

    Carbohydrates are our preferred source of energy and are used most efficiently by the human body. The brain utilizes carbohydrates to perform normal bodily functions, requiring a minimum of 100 grams of carbohydrate per day. Following a severely low ...
  • Repair a Damaged Metabolism

    If you’re someone who has a history of unsuccessful dieting, you may fear that you’ve damaged your metabolism permanently. One example of something that could cause this kind of damage is going on a low-calorie diet for a prolonged period of time, ex...
  • Your basic guide to supplements

    Nowadays we are constantly bombarded by supplements and products purporting to be from the fitness industry and promising quick fat loss and muscle building results. Although many of these products do have some nutritional value it can be hard to tel...
  • Create Your Own Meal Plan

    There’s nothing better than being in control of your diet, customizing it with the foods you like and tailoring it to fit your goals. It only takes one afternoon It might all seem exhausting and confusing at first, but all it really takes is one a...

Water and liquid calories

Water in our bodies

One of most important compounds in our body is water, which constitutes around 60 – 70% of our total bodyweight. Water excretes waste from our cells, aids in digestion and brain functions, transports nutrients around the body and regulates our temperature. Drinking before, after and during exercise boosts our performance, increases strength and helps us to recover quickly.

Side effects of dehydration

If you ever feel extremely lethargic, cranky, hungry, dizzy or weak, it’s extremely likely that you’re suffering from dehydration. If your urine color is deeply yellow that’s another sign of dehydration. Dehydration increases body temperature, which negatively influences your ability to perform physical activities, such as exercising or lifting weights. People can lose a whopping three liters of water every hour when they sweat. Staying hydrated is essential if you want to remain physically and mentally productive and energetic.

One tactic for monitoring your hydration levels during exercise is to weigh yourself before and immediately after a workout and monitor how much weight has been lost. Port-exercise, replenish your body with the amount of water weight that you’ve lost. Simply drink until the scales register the original weight you were before you exercised.

Water intake

General recommendations for water intake vary from person to person. Those with large bodies, who are physically active or who live in hot climates will require more water than others. Our bodies stay hydrated through water and other liquids and also through moisture in our food.

The National Research Council recommends the below water intake, according to caloric expenditure:

The figure on the left signifies average calories expended on a daily basis with a guideline for water intake in liters on the right. To know how much you should be drinking, estimate how many calories you burn on a daily basis. Please note this is different to the amount of calories you consume on a daily basis but takes into account your overall intake AND physical activity levels. 

2000 calories = 2 – 3 liters

2500 calories = 2.5 – 3.75 liters

3000 calories = 3 – 4.5 liters

3500 calories = 3.5 – 5.25 liters

4000 calories = 4 – 6 liters

Make sure you drink water throughout the day, from the moment you wake up until just before you sleep, to replenish your body and meet your water intake demands.

Liquid calories

Sweetened beverages, alcohol and other liquid calories can cause excess weight gain if you don’t pay attention to what you consume. Liquid calories can be extremely dangerous to those following a fat loss program as they’re not as satiating as solid food, yet still cause weight gain. Drinking liquid calories in addition to your food intake is one of the fastest ways to see unwanted fat creeping onto your body.

How many calories do some of your favorite beverages contain?

Regular Coke, Pepsi or other soda drinks = 160 calories (39 grams of sugar)

Starbucks Caramel Frappuccino = 410 calories (64 grams of sugar)

Gatorade Energy Drink = 310 calories (42 grams of sugar)

Dunkin Donuts Mocha Latte = 460 calories (47 grams of sugar)

Sweetened ice tea = 240 calories (61 grams of sugar)

Long Island Ice Tea = 600 calories (35 grams of sugar)

Margarita = 740 calories (55 grams of sugar)

Pina Colada = 644 calories (40 grams of sugar)

When it comes to fat storage it makes no difference whether you eat or drink your calories. Some of the beverages in this list contain as many calories as an entire meal, and will highly contribute to fat gain should you drink them with meals or on a regular basis. Since our ancestors didn’t have any sweetened beverages thousands of years ago, drinking only water, our genetic codes have not evolved to register liquid calories physiologically. This means that far from making us feel full, liquid calories may even have a counterproductive effect and increase hunger.

Fruit juice

Drinks containing natural sugar are no better - a calorie is a calorie. Natural fruit juices are higher in calories than eating whole fruits, contain less fiber and are not as satiating as eating fruits. What does this mean for you? It’s better to eat whole fruits that are more nourishing, keep you fuller and are lower in calories than drinking fruit juice. If you do decide to drink juice, pay close attention to your calories. Take this example: there are 45 calories in one orange and 200 calories in a glass of orange juice.

Unsweetened beverages

What about diet beverages and other drinks low in calories? Drinks that are artificially sweetened contain little or no calories. However, they don’t contain anything healthy for your body either. Enjoying low-calorie beverages is fine, as long as you indulge in moderation and not on a daily basis. Diet beverages don’t cause weight gain, since they contain no calories, however, some theorists claim that they have a tendency to increase your appetite or make you crave sweet food. Keep your appetite and overall calories under control and they won’t negatively affect your diet or your health.

Caffeine

Despite some claims that coffee and other caffeinated beverages are unhealthy, research has actually shown that caffeine promotes thermogenesis and the breakdown of fats. However, overdosing on caffeine will increase your heart rate and blood pressure and may trigger insomnia. Drinking coffee is beneficial, provided that you don’t overdose or add any sugar, cream, full fat milk or other excess calories than make it a dessert drink. Take your coffee black, with skimmed milk or a zero calorie sweetener.

Tea is another healthy drink, provided it’s unsweetened or enjoyed with a zero calorie sweetener. Research has found that tea which contains Epigallocatechin Gallate (EGCG), such as green tea, is thermogenic and can contribute to a boost in your metabolism. One of the healthiest options is green tea, but there are a wide variety of teas available that offer the same benefits.

How to drink liquid calories

Most people will lose weight if they change absolutely nothing else in their diet but cut back on their liquid calories. What does this mean for you? Drink water, tea or coffee on a daily basis, diet beverages in moderation and skip the rest. Make sure your tea and coffee contain no sugar or whole fat milk. If you want to drink alcohol or other liquid calories, do so only occasionally, and make sure that you take your calories into consideration. Many people may hate the idea of cutting back on alcohol, but as a famous physique athlete once said: “alcohol and a fit body do not mix.”

 

 

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